Category: Education

There are two forms of dietary iron: heme and non-heme. Heme iron is derived from hemoglobin, the protein in red blood cells that delivers oxygen to cells. Heme iron is found in animal foods that originally contained hemoglobin, such as red meats, fish, and poultry. Iron in plant foods such as lentils  [Read more...]

Red meat is a nutrient dense food that is an important and strong source of complete protein with all essential amino acids, iron, zinc, selenium, and B vitamins, especially vitamin B12. A healthy, balanced diet can include red meat, provided it is approached with moderation and mindful choices. 🐮 Lean and grass-fed  [Read more...]

Was recently sent this photo by a client with the question: “Is this allowed?” Turkey pastrami is cured and smoked turkey breast. “Cured” and “smoked” = LOTS of salt. Salt is the primary ingredient used in meat curing. Removal of water and addition of salt to meat creates a solute-rich  [Read more...]

You’re finally feeling confident in your health journey—clothes fit better, energy’s up, you’re actually sticking to your choices. Then bam—one relative at dinner looks at your plate and drops a “Are you sure you should be eating that?” or “You’ve lost weight, but don’t get too skinny now.” And just like that, your  [Read more...]

You know the drill—you grind all week on clean eating, then ‘reward’ yourself with a weekend binge: pizza, ice cream, whatever junk calls your name. You tell yourself, ‘It’s just one cheat meal/week—my body will reset Monday.’ Stop buying that lie. Your body doesn’t hit a magic reset button. There’s a biological  [Read more...]

  “I’m hearing a lot lately about counting macros. What are your thoughts?” . . . is a question I recently received in an email from a client with whom I’ve been working with for a while and who is down 70 lbs. as of this writing. First, let’s go over what  [Read more...]

Fibromyalgia is a challenging chronic condition that brings widespread musculoskeletal pain, profound fatigue, sleep disturbances, and cognitive issues often called “fibro fog.” It affects millions—predominantly women—and while its exact cause remains unknown, it’s linked to heightened pain sensitivity in the central nervous system. Triggers like stress, injury, or infection can set it off,  [Read more...]

I’m diving back into a topic that’s been on my radar all the past year—and honestly, one that’s only gotten more concerning as we go into the new year. If you’ve flipped on the TV lately, you’ve probably seen those glossy Ozempic (and similar brands) ads promising effortless weight loss and better blood  [Read more...]

Hey, did you hear about the new weight loss gimmick where all you must do is stand on one leg and spit into the wind for one hour a day and you can lose 7 pounds in a week? Or, how about the new pretty pink pill, the one you must take  [Read more...]

What is the difference between garlic powder and garlic salt?   Garlic Powder: This is simply dried and ground garlic, offering a concentrated, more intense garlic flavor. It’s useful for adding garlic flavor to dishes without the texture of fresh garlic. A small amount of garlic powder (about 1/8 teaspoon) can equal the flavor  [Read more...]

A client goes off-program for the weekend and says: “I wanted to indulge.” “I wanted to pamper myself.” “I wanted to treat myself.” When they say “indulge,” I hear “neglect.” When they say “pamper,” I hear “punish.” When they say “treat,” I hear “problem.” This speaks  [Read more...]

While obesity rates have increased in most age groups in the United States, the biggest rise has been in older Americans. Some stats: As of the most recent data from the National Health and Nutrition Examination Survey (NHANES) covering August 2021 to August 2023, the prevalence of obesity (having a BMI  [Read more...]

SUGAR ISN’T SWEET WHEN IT STICKS AROUND. 🥴 The image says it all. Sugary drinks of any kind pack on the pounds without you even noticing — until you do. That Starbucks coffee “treat” each morning? That “one soda” a day? That “just a little” juice? That  [Read more...]

Cool Whip vs Reddi-Wip Reddi-Wip and Cool Whip are both popular whipped toppings, but Reddi-Wip is made with real cream as its first ingredient, while Cool Whip is a “whipped topping” made with vegetable oil and other ingredients, not whipped cream.    Here’s a more detailed comparison:   Cool Whip   ✅ Ingredients: Contains  [Read more...]

Ken’s Steakhouse makes a fabulous line of salad dressings that can also serve as marinades. These are two that we use regularly in the Boxer household. The Lite Balsamic Vinaigrette is only 60 calories for 2 TBS and, frankly, it is so robust and bold that I often only need 1 TBS  [Read more...]

Did you know that obesity changes your taste buds? Taste buds are the little bumps on your tongue that help you to decide how something tastes. The average adult has about 10,000 taste buds, children have even more. These taste bud cells undergo continual turnover (even in adulthood), exhibiting an average  [Read more...]

As a result of many comorbidities (type II diabetes, cardiovascular disease, hypertension, and other diseases including cancer), patients with obesity are more likely to present for health assessment than their normal weight peers and are more likely, and more often, to require medical imaging. Exams considered simple to perform on average sized patients  [Read more...]

Eating too many processed foods can make you fat because of the amounts of sugar. When you eat a meal containing carbs, glucose (a sugar required for energy) is extracted from the food and enters your blood stream. Then insulin is released by the pancreas to transport and store it in  [Read more...]

Not only does being obese put you at an increased risk of developing asthma: • breathlessness • chest tightness • wheezing • coughing • sputum (saliva and mucus) production • airflow obstruction • hyper-responsiveness of the airways . . . but once you have it, obesity worsens asthma symptoms over time  [Read more...]

Everyone knows about menopause, but women don’t have all the luck! There are age-related hormone changes in men as well. The term “male menopause”– or andropause– describes decreasing testosterone levels. In women, ovulation ends and hormone production plummets during a relatively short period of time, with more dramatic changes. In men, hormone  [Read more...]

A single serving of wine, whether it be red, white, rosé, or bubbly, will have between 105 and 125 calories and, if you’re over-pouring, those calories can add up quickly. Also, different wine glasses hold different amounts. 🍷 The standard white wine glass can hold 8 to 12 oz of wine. 🍷  [Read more...]

Carbohydrates do not make you fat. Carbohydrates are essential for a well-balanced diet and healthy body. They are the body’s preferred energy source and fuel vital organs – including the brain, central nervous system, and kidneys. Carbohydrates are also an important energy source during exercise. The digestive system breaks down carbohydrates  [Read more...]

Along with the stomach, esophagus, intestines, gallbladder and pancreas, the liver is one of the main components in the gastrointestinal tract, and it plays a large role in the control of one’s metabolism, protein production and body detoxification.     Having too much visceral fat is harmful because it secretes dangerous hormones and  [Read more...]

Ever wonder how weight loss works? Although the question is simple, the answer is a little complicated. Ideally, weight loss is about pulling excess body fat out of your fat cells and burning it for fuel. When that happens, your fat cells shrink, and you lose pounds and inches. When you  [Read more...]

Along with calcium, vitamin D has long been recognized as important for bone health. But Vitamin D also plays a part in a host of diseases, including heart disease, diabetes, and certain cancers. Not coincidentally, obesity is a known risk factor for many of those diseases. In my office, I meet many  [Read more...]

The difference between a 250- and 120-pound person might be very obvious on the outside, but this body scan comparison clearly shows the distinctions between these two women. ⁣ In my office, at every consultation, I explain the above in great detail. And VERY frequently, that person will tell me: “I wish one  [Read more...]

“Is it OK to eat the same things every day?”   This is a question I get asked from time to time, and before I share some health concerns that you should know if you eat the same meals every day, week after week, based on my experience the people who ask me  [Read more...]

The issue of what to eat for breakfast comes up a lot in my conversations with clients. Initially at least, I see people who plan their menus to have the exact same breakfast every single morning. And sometimes, it’s not even a good one, a hearty one. Coffee is not breakfast.  [Read more...]

Ovarian cancer is the deadliest of gynecologic cancers. The American Cancer Society estimates that in 2024 about 19,680 new cases of ovarian cancer will be diagnosed, and 12,740 women will die of ovarian cancer in the United States. Although the exact cause of ovarian cancer is not known for every woman, one of  [Read more...]

Just about everyone knows that excess body fat has a tremendous negative effect on the skeleton and the joints, but both your internal and external fat also influences your muscles — all of them. All extra weight that doesn’t support itself saps the strength from your muscles — all of them. And that includes the muscles  [Read more...]

One of the more common resistances I encounter with new clients is to the issue of drinking water. Many — dare I say, most — do not drink it on a regular basis, if at all. They drink plenty of coffee or tea (both hot and cold) and diet beverages, and they  [Read more...]

In Arabic, hummus is short for hummus bi tahini — meaning hummus (chickpeas) in or with tahini sauce (sesame paste). Hummus, while sometimes used as a condiment, is a standalone side dish. At most Middle Eastern restaurants, hummus is present throughout the meal, from appetizers through the main courses. Chickpeas, olive oil, tahini,  [Read more...]

Weight loss (and maintenance) is NOT possible without portion control. And in my experience with clients, the biggest mistake people make is in the Fats/Dressings/Seasonings/Condiments categories – either in their own homes or especially when out. Folks too often replace measuring cups and spoons with a “pinch,” a “lick,” a “smidgen,” a “dash,”  [Read more...]

If you ever wondered, as I have, about the difference between marinara sauce and pasta sauce:   ✅ A big difference between the two is that marinara is a much simpler sauce, requiring fewer ingredients and less cooking time than spaghetti sauce. Pasta sauce is more robust and complex, with a longer ingredient list  [Read more...]

Obesity and sperm health are not a healthy pairing which is why obesity is a central cause of male infertility. Sperm health is measured by three factors: Motility – Ability to swim efficiently. Vitality – Percentage of living healthy sperm in a specimen. Morphology – Size and shape of individual sperm.   [Read more...]

One of the things I always talk about with clients is the importance of a well-run “body clock” or circadian rhythm. The term circadian comes from the Latin phrase “circa diem,” which means “around a day.” Circadian rhythms are 24-hour cycles that are part of the body’s internal clock, helping to make  [Read more...]

You want to lose weight. You want it to be quick. You want it to be easy. You wish you could just wake up one day and the extra weight would be gone. You may be tired of having to keep focusing on weight loss. You may be bored  [Read more...]

Summer is here. Sun.  Surf.  Sand. Barbecues and beer. Beautiful beach sunsets and bottles of wine. Happy hours and hang-overs. Alcohol is deeply entrenched in our culture as a way to have fun, let loose, and be social . . . and we all especially want to have as  [Read more...]

For years, researchers and health experts have recommended drinking eight 8-oz. glasses of water a day. I agree that that should be the minimum. I do not agree with those who say it’s not necessary to drink at least that amount, that there are other ways to get water into the body through  [Read more...]

Several years ago, I read a great article on LinkedIn titled, The Path to Productivity: Focus On the 1st Hour. I even remember it was written by a fellow named William King. Unfortunately, I tried to locate it to share its link here but had no luck. Anyway, his article spoke to those individuals  [Read more...]

Some people believe some foods can help us lose weight – for instance, grapefruit, celery, or kelp can burn fat or speed up metabolism. But this is not true. No individual food can significantly affect your metabolic rate or assist with weight loss. There is no scientifically based or regulated definition for  [Read more...]

What is the key to good testosterone levels?   Testosterone is the male sex hormone needed to help regulate many different processes in the body, including libido, bone and muscle mass and strength, growth of facial and body hair, erectile functioning, red blood cell production, and energy and mood. Many factors can affect  [Read more...]

Infertility is a subject near and dear to my heart. I had that problem 25 years ago, when I started trying to have a baby at the old age of 37. That “problem” was solved at 42! My fertility issues were an age thing, not a weight thing. However, I do understand first-hand the  [Read more...]

Despite the broad use of the word “fat” to describe all body fat, there are several different types of fat in your body. And while all fat cells might look alike from the outside, they can have different functions, depending on their type, and fat behaves differently, depending on where it’s located. The main  [Read more...]

Clients often ask me if they can juice their fruits and/or vegetables. I’m not in the business of giving permission to folks, of telling them what they can or cannot do; that’s not what I do. I educate, and will give an opinion, and then folks must take the knowledge and opinions/suggestions I  [Read more...]

When you are overweight, you have excess body fat both inside and outside. Too many people never think about the fat on the inside because it’s easy NOT to; you don’t see it when you look in the mirror. And one of the things I talk about with every client at the initial  [Read more...]

We know that obese patients can expect longer surgery times. Just getting through the fat layers takes more time*; obesity can often double the length of surgery. However, the longer the surgery proceeds, the longer the patient will need to be asleep, and the more anesthesia is necessary.   *Note: Not only does fat  [Read more...]

What’s the connection between being overweight and gum disease?   Most research suggests that fat cells produce many chemical signals and hormones that can increase inflammation in the body, decrease the effectiveness of your immune system, and increase your susceptibility to periodontal disease.   Other research points to the possible eating habits of  [Read more...]

Folks, be wary of the “weight loss coffee” MLM (multi-level marketing) schemes — selling the idea that caffeine can burn fat and lead to weight loss; who market and sell caffeine pills and other types of caffeine supplements as ways to lose weight. Coffee can help weight loss the same way that  [Read more...]

We know for a fact that generating a daily food plan (or, weekly plan) is crucial for healthy and consistent weight loss. As the saying goes, if you fail to plan, you plan to fail. You have to know, in advance, what your intentions are for the next day (or more). Based on  [Read more...]

The American Heart Association recommends eating seafood at least two times per week as part of a healthy diet because fish and shellfish contain high-quality protein, healthy unsaturated fats (particularly omega-3s) and few, if any, saturated fats. Fish is also rich in calcium and phosphorus and a great source of minerals, such as iron,  [Read more...]

So, have you always thought there’s an exception when it comes to indulging in “just one” fatty meal? That the health ramifications associated with fast food meals high in saturated fat and sodium only take effect “down the road?”   Wrong! The consequences of eating your combo meal begin almost immediately after you crumble  [Read more...]

The link between obesity and cancer risk is clear. Research shows that being overweight and having obesity are linked with a higher risk of getting 13 kinds of cancer:   Being overweight or obese doesn’t mean that someone will definitely get cancer, but it does mean that they are more likely to  [Read more...]

I’ve met so many people over the years who have fallen into a pattern of dieting failure: One diet after another, several in a year, multiple times, and each time focused solely on their weight, almost never on their health. Obsessively focused on a daily number on a scale instead of a cumulative improvement to  [Read more...]

They are the building blocks of flab, the payback for cheesecake, the bloated little sacks of grease that make more of us — more than we can fit into our pants! Scorned and despised, they are sucked out surgically by the billions from bulging bellies, backs, and buttocks. And still they come.    [Read more...]

Shabbat is famous for the vast amount of calorie dense foods packed into one sitting. Believe it or not, 3,000 calories is not the aberration but, in fact, the average consumption. And that includes everyone’s beloved cholent. Cholent is a Jewish stew created to comply with the Jewish law that prohibits cooking  [Read more...]

Long-grain rice (such as basmati, jasmine) is slim and lengthy, with a length that’s three to five times its width and is relatively low in starch content. It is typically a bit drier than short-grain rice and less likely to stick to each other or the pan. Short-grain rice is chubby, round, and  [Read more...]

“Does my stomach shrink when I lose weight?”   Well, that’s a question I’ve heard a time or two or 10,000 from clients over the years.   Sorry, folks, but no. It does not. Short of surgery, it is not possible to shrink the stomach.   The stomach is a little like a  [Read more...]

The high obesity rate among very young children is worrisome for many reasons, and one is that obesity causes children to go through puberty earlier. Puberty usually occurs in girls between the ages of 10 and 14, while in boys it generally occurs later, between the ages of 12 and 16. Puberty  [Read more...]

First, when I say “canned,” I refer to store-bought ready-made fruit in either a can or a jar. When storing fresh fruit pieces for many days, the vitamin C content tends to diminish (the vitamin is easily destroyed by exposure to air). Canned fruit, however, will still retain much of its vitamin C—even  [Read more...]

My clients ask me about the Impossible burgers all the time. Most ask not because they’re vegan, but only because they think they’re lower-calorie and lower-fat. Also, there are restaurants that serve Impossible Burgers so sometimes a client will ask if that’s a good choice for the occasional eat-in or take-out. When it  [Read more...]

Recently, a client brought to my attention an all-natural frozen fruit product that she saw in the local Target in Ocean Township, NJ: “𝐉𝐮𝐬𝐭 𝐅𝐫𝐮𝐢𝐭” by Wyman’s — a Maine-based family founded-and-owned company that has been in business, believe it or not, since 1874! (They must be doing something right!) There are 4  [Read more...]

I want to address an issue that, unfortunately, I’ve seen way too often over the decades, especially in the summer when we’re at beaches and pools: boys with breasts. It really pains me to see it from a distance, but even more so when dealing with the issue one-on-one in my office with teens  [Read more...]

“Are chicken wings healthy?” “Can I have chicken wings?” “How do I weigh chicken wings?” “How many chicken wings is one protein serving?” “Are chicken wings a good option in a restaurant?” Let me start by reminding you of the following: 1️⃣ A serving is a standard industry amount used to determine  [Read more...]

The 10th step 10 (Taking Inventory) in the various 12 step programs for recovery from substance addictions, behavioral addictions and compulsions requires a person to “continue to take personal inventory, and when you are wrong to promptly admit it.” The purpose of this is for participants to demonstrate to themselves that they have the  [Read more...]

Lately, I’ve been asked several times about this new “fake food” — “How do I count this?” — so let me give you some real, not fake, facts. The first two (of the four) ingredients are KONJAC and OAT POWDER. Konjac, also known as glucomannan, is an herb that grows in parts  [Read more...]

Many people who are overweight or obese suffer from depression. Of those, for many who suffer from even mild depression, the extra burden of being overweight during the year-end holiday season only makes things worse.  In my experiences with clients, the larger one gets the smaller their world becomes. The feelings of  [Read more...]

As clients know, when it comes to certain snacks (and all frozen desserts), I prefer things that are pre-measured. This is definitely the case when it comes to popcorn because pre-measured takes away the “scooping issue.” On the rare occasions when I do buy popcorn, which is only when I know my daughter  [Read more...]

Too many people are conditioned to believe that exercise plays a bigger role in weight loss than it really does. Can you lose weight without exercise? Yes. Can you lose weight only with exercise? Absolutely not. Too many people are conditioned to believe that exercise plays a bigger  [Read more...]

It surprises a lot of people to know this, but your skeleton hides a secret: It is full of fat! In fact, bone marrow fat cells comprise the largest population of cells in the bone marrow cavity and is the third largest fat depot, after subcutaneous fat (under the skin) and visceral fat  [Read more...]

You know what’s a big YAY in summer? Crab legs! So, here’s some information to help you with portion control and menu planning. First, you should know that crabs are at different points of growth when fishers catch them, so there isn’t a standard size. The main categories you can find are giant,  [Read more...]

“I’m not losing weight because I’m building muscle.” . . . says the client who only recently started working out at the gym! Here’s the reality, folks: Building muscle takes much longer than most people realize. It’s a slow — almost excruciatingly slow — process. While there are several  [Read more...]

It would be tempting to believe that an obese person has more fat cells, but the quantity of fat cells does not change. What is different in the obese vs. leaner person’s fat cells is just the size. Scientists have known since the 1970’s that the amount of fat cells in both thin  [Read more...]

Who doesn’t love soup, right? Hot soup warms our bellies in the winter.  Cold soups are a refreshing touch in the summer. But soups are a little tricky to fit into one’s portion-controlled weight loss and maintenance lifestyle. While you might find a canned soup low in calories, or even relatively low in  [Read more...]

Among many women with breast cancer, a standard post-op care is to use drugs that block or inhibit estrogen activity, such as tamoxifen. This is done for the obvious reason: to minimize estrogen and/or to ensure estrogen stays in an ideal range in the body because of its relationship to cancer. Doesn’t  [Read more...]

If you are overweight or obese, regardless of age, or whether there’s a history of smoking, having excess abdominal weight lowers your lung function. The chronic inflammation associated with fat tissue is one factor; the other is that excess fat also constricts the lungs, reduces lung function and weakens the muscles that help you  [Read more...]

Just as pipes are the strong tube-like structures which carry water where it needs to go throughout our homes (faucets, fountains, lawn sprinklers, shower heads, commodes), blood vessels (veins, arteres, capillaries) are strong tube-like structures through which blood travels to get to where it needs to go throughout our bodies. The pipes  [Read more...]

Our feet are small compared to the rest of our body; yet, the amount of pressure we put on them is great when we’re just standing. When we walk or run, however, it’s tremendous . . . and the bigger we are, the more our feet are asked to bear.    Our feet are  [Read more...]

The term “healthy obesity” has gained some traction over the last several years, and I want to put that oxymoron to rest. When I hear it, I always ask, “What does that mean? . . . that you haven’t had a stroke or heart attack yet?” . . . that the ticking time bomb  [Read more...]

In Judaism there are several major and minor fast days throughout the year, and I often get asked by observant Jewish clients how to break a fast.   When you’re ready to break your fast, it’s always best to ease out of it, with small portions of foods that are more easily digested,  [Read more...]

Gastroparesis is a disorder where the movement of food is slowed or stopped, and the stomach takes too long to empty. It interferes with digestion, causes nausea, vomiting and dehydration, and plays havoc with blood sugar. On the one hand, unintentional weight loss is one of the symptoms of gastroparesis. When the stomach  [Read more...]

The stomach is built to withstand acid. The food pipe is not, and when acid rises into it (acid reflux), a person experiences burning pain. The muscle at the end of the food pipe is called the lower esophageal sphincter. This sphincter allows food into the stomach and helps to keep it  [Read more...]

Celiac Disease (also known as celiac sprue or gluten sensitive enteropathy) is a chronic digestive and autoimmune disorder that damages the small intestine. The cause is unknown. According to the National Institutes of Health, 2 million people in the United States have celiac disease.  Obesity can make celiac disease worse because it  [Read more...]

When you’re trying to lose or control your weight, there are those who recommend recording what you eat in a day, either throughout the day as you go along or at the end of the day.  I don’t. “Recording” isn’t the same thing as “planning.” Recording means having to stop what  [Read more...]

Fiber is an important nutrient that’s often overlooked. As a matter of fact, the average fiber intake of adults in the United States is less than half the recommended levels and is lower still among those who follow low-carbohydrate diets. Those folks are so busy avoiding carbs, they forget that these foods provide important  [Read more...]

In the simplest terms, PCOS (Polycystic Ovary Syndrome) is a health condition linked with both hormone imbalance and insulin resistance. Women with PCOS have greater chances of developing several serious health conditions, but perhaps of utmost importance is that PCOS is the #1 cause of infertility issues affecting women of child-bearing age.   In  [Read more...]

Potassium is an essential mineral—sometimes referred to as an electrolyte because it carries a small electrical charge that activates various cell and nerve functions that is needed by all tissues in the body—that we use to maintain our body’s fluid and electrolyte balance. It is needed for the optimal function of muscles and nerves;  [Read more...]

Eating out can be fun and social. When trying to lose or control your weight, however, going out to eat can be stressful without preparation. It is important to be familiar with a restaurant menu 𝘣𝘦𝘧𝘰𝘳𝘦 you get there. Choosing your food 𝘣𝘦𝘧𝘰𝘳𝘦 you arrive makes it easier to avoid snap  [Read more...]

Do you have a salt tooth? Healthy levels of salt in the body helps keep our blood pressure under control and ensures that our muscles and nerves function properly. However, our kidneys have trouble processing excess sodium, causing our bodies to retain water. That puts more pressure on blood vessels and  [Read more...]

Irritable bowel syndrome (IBS) is a gastrointestinal disorder characterized by chronic abdominal pain, bloating, and changes in bowel habit. It is a condition that can strip people of their quality of life. Diets that are low in fiber, high in saturated fats, and high in fermentable carbohydrates are contributing factors to IBS  [Read more...]

Vitamin D is an important nutrient that helps the body absorb calcium (and regulates it in the blood), which is essential for maintaining strong bones and teeth. And when it comes to your bones, Vitamin D and calcium aren’t only essential to prevent fractures but also to help fracture healing. Additionally, low levels  [Read more...]

Personally, I have a very strong aversion to many traditional marketing methods; I find much of it to be psychologically manipulative and, oftentimes, downright untrue. This is especially the case when it comes to the weight loss industry, where so many fly-by-night charlatans and snake oil salesmen sell people things by playing to their  [Read more...]

The relationship of obesity to insulin resistance (and type 2 diabetes) is long recognized. I’ve read, over time in countless published research papers, that as high as 85% of patients diagnosed with type 2 diabetes are overweight and obese.     The risk for insulin resistance (and diabetes) rises as body fat content increases  [Read more...]

Osteoarthritis develops when the cushioning material between the joints, known as cartilage, wears away, eventually allowing the bones to painfully rub or grind together.   Obesity is an important risk factor for osteoarthritis sufferers. This is because high amounts of fat around the liver, muscle tissues and in the blood is more likely to  [Read more...]

Iron deficiency and obesity during early childhood are common nutrition-related disorders and are linked with adverse health outcomes later in life. Since early childhood is a sensitive time for brain development and maturation, iron deficiency may lead to serious effects on the brain and subsequent developmental delays. Overweight children are more than twice  [Read more...]

Does a woman’s weight play a role in preventing miscarriage? It is well known that there is an association between obesity and infertility. Obese women have poor reproductive outcomes, both in natural as well as assisted conception such as ovulation induction, in vitro fertilization (IVF) intracytoplasmic sperm injection (ICSI), and ovum  [Read more...]

Among many women with breast cancer, the standard of care is to use drugs that block or inhibit estrogen activity (“estrogen inhibitors” or “aromatase inhibitors”), such as tamoxifen. This is done for the obvious reason: to minimize estrogen in the woman’s body because of its relationship to cancer. However, you don’t have  [Read more...]

We often talk about metabolism as if it is a single mechanism in our bodies. But it’s not. Metabolism — including resting metabolism — is a series of functions that are happening all the time. The rate at which those functions occur is your metabolic rate.   Resting metabolic rate (RMR) is often used  [Read more...]

Anyone who has consistently high levels of uric acid in the blood is at risk of having a gout attack. However, obesity—especially, centrally-located (visceral) obesity—greatly increases the risk. And even if you don’t develop gout, elevated uric acid has other negative effects: ✅ It irritates the lining of your blood vessels causing a  [Read more...]

Many people who are very overweight or obese suffer from depression. I’ve been asked numerous times: “What comes first—depression or obesity?”  In my experience with clients, the answer is “both.”    Obese people are more likely to become depressed.   Severely overweight people may be more likely to become depressed because they are dissatisfied with their appearance,  [Read more...]

Hypoglycemia (also called low blood glucose or low blood sugar) occurs when the level of glucose in our blood drops below normal. “Low blood sugar” may also be referred to an “insulin reaction” or “insulin shock.” We know that people with diagnosed diabetes have to be vigilant about their blood sugar levels, but  [Read more...]

Being overweight or obese increases the chances of developing the common type of diabetes, type 2 diabetes, so it’s no surprise it’s what brings many clients to me.   For people newly diagnosed (within the past six years), type 2 Diabetes is a reversible condition. Just as proper diet, weight loss and exercise can  [Read more...]

When you are over-fat, fat builds up on the inside of the throat which can partially block your airway. When you sleep, the extra fat tissue puts pressure on the structures of the throat. This leads to further constriction.   Additionally, excess body fat has an effect on your muscles. This is true  [Read more...]

One of the things I hear a lot in my office is someone telling me how they can’t stand their cellulite, how they want to get it liposuctioned out (yeah, right; but that’s a topic for another blog), and how losing their cellulite is a big catalyst in why they want to lose  [Read more...]

      Even if you’re not a fan of Greek yogurt’s distinctive flavor (it has a pronounced “tang”) for snacking or breakfast purposes, you can still tap its health benefits: It contains twice the protein of regular yogurt and less lactose as well, making it suitable for some people who suffer from lactose intolerance.  [Read more...]

Much like street drugs, sugar triggers the release of chemicals that set off the brain’s pleasure center, in this case opioids and dopamine. Some studies have suggested sugar is as addictive as cocaine.  And, as they do with street drugs, people develop a tolerance for sugar — meaning, they need more sugar for  [Read more...]

You had a bad Saturday night; you fell off your diet. You weigh yourself Sunday morning. No gain. You look to the heavens and praise the Lord and vow to get right back on track. Sunday is perfect: the right food, the right portions. Lots of water. You weigh  [Read more...]

An apple a day may not keep the doctor away, but it’s a healthy choice anyway. For one thing, you can’t beat the convenience of an apple. They are an easy go-to and grab-and-go snack as they come in their own packaging—meaning you can eat the skin. They also play nicely  [Read more...]

If you’ve been scarfing down scrambled egg whites because you’re afraid to eat the yolks, you’re missing out on one of Mother Nature’s most potent fat-fighting nutrients: choline. Found abundantly in egg yolks, choline squelches the body’s output of leptin, a hunger–stoking hormone that fuels between-meal cravings. (Yolks also deliver vitamins D  [Read more...]

Does sweating mean more fat loss? I get asked this question a lot by clients. They’re soaked in layers of sweat after a workout, thinking those droplets translate into tremendous fat burn (and weight loss). But does that show up on the scale? Well, let me put it this way:   [Read more...]

If you travel, you plan your trip. If you are getting married, you plan your wedding. If you throw a party, you plan the event. You wouldn’t dream of doing any of those things without prior planning. For your business and your health, you must do the same.   [Read more...]

Summertime. Millions of folks head to beaches and pools. Way too many don’t drink any or nearly enough water at these locations: sodas, six-packs of beers are too commonplace . . . as is the sight of people falling asleep on beach chairs or towels Why is this a problem?  It’s a  [Read more...]

The first set of organs affected by obesity is the reproductive system. It affects women’s menstrual cycles, ovulation, and ability to become pregnant. It affects men’s production of sperm, both in quality and motility. And that’s only part of the infertility equation. You can’t get pregnant if the libido ain’t  [Read more...]

Men, want to know why you develop type 2 diabetes at a lower BMI than women? It’s because where fat is distributed makes a big difference in one’s risk for the disease. Women gain weight, initially, in places that are metabolically safe – hips, thighs. (As they gain more weight, it  [Read more...]

When we consume alcohol, our blood alcohol level can rise very quickly. When that happens, a metabolic regulatory mechanism kicks in and our pituitary gland stops releasing one of the hormones that it stores up – a hormone called “anti-duretic hormone” or ADH. When ADH is blocked, our kidneys know to  [Read more...]

The first group of organs impacted by excess body fat is the reproductive system. For men, being overweight or obese most often leads to low sperm count, less fertile sperm and definitely a lower motility in the sperm, with greater difficulty penetrating the egg.   For women, too much body  [Read more...]

You’ve heard over and over again how a food diary is the most powerful proven aid for dieters, that those who keep a food diary lose more weight. And that’s true. But, food diaries are also a very important tool for those who have lost weight and need to keep it off, as well  [Read more...]

It’s common knowledge, and I have written and speak about this in my office frequently, how dangerous a pregnancy can be for an obese woman, not only in terms of her own health during pregnancy but also the negative affects her obesity can have on fetal development. (In my article Fat Moms, Fat  [Read more...]

The so-called old wives’ tale about the importance of eating breakfast every day is, in my opinion, 100% correct. HOW we begin the day is the key to everything else that follows.   When you wake up in the morning, after not eating for the sleep duration of 6, 7, 8 hours or more,  [Read more...]

One of the biggest dieting mistakes, both for those who want to lose weight and those who want to control their weight, is not eating enough fruits and vegetables.   To lose weight, you must eat fewer calories than your body uses.   This doesn’t mean you have to eat less food. You can  [Read more...]

It’s no coincidence that people who are slim and healthy as they age look so much younger. A major component of that is mental: They feel so good, they’re active, they’re engaged, they love life, they have very few limitations. Thus, they wear that happiness and zest for life on their faces. This  [Read more...]

Why does being overweight increase your chances of getting hemorrhoids? Hemorrhoid tissues are “cushions” of blood vessels that play an important role in helping your body eliminate waste. Food passes from the stomach through the intestines. The waste (stool) then travels through the colon to the rectum. It is stored in the rectum  [Read more...]

While rare compared to female breast cancer, the incidence of male breast cancer (MBC) has increased in the last few decades, no doubt coincident with the ever-growing obesity epidemic.    It has long been known that obesity and the risk of many types of cancer are linked, and although obesity is not considered an  [Read more...]

The official launch of summer – bathing suit season — is not that far off. Many overweight teenagers, both girls AND boys, are especially unhappy and uncomfortable at this time of year because they can’t hide behind layers of clothes as they do in the fall and winter.   Most won’t go to  [Read more...]

“What can I do if I start losing or gaining weight during cancer treatment?” is a question clients have asked over the years. Unfortunately, this issue causes greater anxiety than necessary. On the one hand, “cachexia” (weight loss) is a common cancer side effect. On the other, chemo and steroids may  [Read more...]

Have you ever known a habitual liar? They’re the people who lie so much to so many that they can’t keep their lies straight. They don’t remember what they told to whom. All the mental work involved in trying to keep their lies straight is exhausting!   Well, yo-yo dieting can have the same  [Read more...]

While women are more of the habitual dieters, yo-yo’ing their way from one quick-fix product or program to the next, in my experience it’s the men who opt not to seek professional assistance, preferring to try to do it on their own. I’ve been told by many of them that it is because they  [Read more...]

For women who suffer with PCOS, after fats, public enemy #2 is the poor carbohydrates (“bad” or “refined” carbs). The good kind of carbohydrate-rich foods are a good source of fiber and essential vitamins and minerals. Unfortunately, way too often PCOS sufferers try to restrict themselves from carbohydrates, placing false blame on ALL carbs  [Read more...]

Did you ever consider all the lessons kids can learn in the kitchen, which can benefit them both at home and at school? Here’s why I believe ALL school-age kids should join their moms and dads in the kitchen.   1- Cooking teaches your child about eating well. Kids are receptive to conversations  [Read more...]

One of the medical issues that many of my clients have is diabetes, more often Type 2.   Type 2 diabetes is caused by the body’s inability to break down sugars from the diet. Normally, cells in the pancreas work to release insulin, a hormone that can process sugar and either send it to  [Read more...]

Most of the overweight young people I see in the office have overweight or obese parents. Often, despite a child’s size and health issues or risks, many of these parents are in denial of the consequences of a do-nothing attitude, and they are resistant to acknowledging the role they played in their child’s obesity.  [Read more...]

One of the many questions I ask all prospective clients at the intake has to do with their oral health. I find there’s a commonality between the adult overweight and obese clients who’ve been battling their weight for years, and the younger kids and teens: So many over-fat people have problems with their  [Read more...]

“You have breast cancer.”   Those four words can make a woman buckle at the knees. October is Breast Cancer Awareness Month, a good time to address the issue because of the relationship between obesity and breast cancer —and make no mistake: There IS a relationship. The sex hormones estrogen and progesterone are known to  [Read more...]

Radiology plays an important role in medical care, but the imaging process becomes more difficult for obese patients. Exams considered simple to perform on average sized patients need to be adapted in order to obtain quality images of obese individuals. Given the alarming trend of obesity and the long list of associated health  [Read more...]

There are many causes of varicose veins, but they are one more side effect of obesity.   Veins are vessels that carry blood to the heart. The returning blood must travel against gravity in the veins; this is done through muscle contractions and a system of valves that allow blood to travel in only  [Read more...]

“I’m not really that overweight; I’m big boned!” If I had a couple of bucks for every client that has said that to me over the years, I could have retired years ago! There is such a thing as being big boned—but it’s not a medical term, and it’s never used  [Read more...]

Everyone knows the long list of medical issues associated with obesity: heart disease, diabetes, high cholesterol, fatty liver disease, sleep apnea and too many others to list here. Few, however, realize all the ways that excess weight can affect the health and appearance of our skin — a very important (and our largest!) organ.  [Read more...]

Cholesterol is not exactly a barnburner of a topic, but it is one of the reasons why so many people make that first phone call to me AFTER their physician tells them their levels are high. And that’s a result almost always because an upward change in one’s weight results in an upward change  [Read more...]

As people get heavier, they are, literally, crushing their feet. Think of it: Your feet are responsible for carrying your whole entire body around. Excess weight, however, changes the way the foot functions. Carrying extra body weight greatly increases pressure on the bottom of the feet, flattens the feet, shortens your gait and  [Read more...]

As obesity numbers rise, so do the numbers of those with high cholesterol.   Roughly one quarter of the cholesterol in our bodies resides in our brains. Researchers have found that patients with high levels of “bad” cholesterol in their blood tended to have more harmful tangles of protein inside their brain cells.  [Read more...]

Iron is a mineral that’s vital to our health, our metabolism and survival. All our cells contain some iron, but most of the iron in our bodies is in our red blood cells which transport oxygen from our lungs to the organs and tissues throughout our bodies. However, inflammation associated with excess body weight  [Read more...]

You’ve followed your diet faithfully, watching every morsel that passes your lips . . . and perhaps you’ve also been out there exercising every day. So why, with all the good intent, determination and motivation, now that you’re starting to see the physical results of all that hard work, have you come up against  [Read more...]

I see a lot of very overweight and obese young women, and I talk to them about all the pitfalls of being obese, not the least of which how it can affect their fertility as well as how their weight will affect their children starting right in the womb and then all the years  [Read more...]

One of the questions I get asked by many female clients is “Why does my friend eat anything she wants and never gains weight?”     And my answer is always the same: “Don’t worry, be happy; it’ll catch up with her!” . . . and believe me, folks, it always does.   If you  [Read more...]

Obesity is a high risk for a long list of serious medical diagnoses, as well as poor health in general. That translates to higher healthcare costs associated with those medical issues. Two thirds of a typical American workforce is overweight or obese. They are at a higher risk for developing the diseases that cost  [Read more...]

I know it’s strange to find a “how to” article focusing on adding fat to your body. You might say that we already know how to do that—since 2/3 of Americans are overweight and 1/3 are clinically obese. You might say we’ve already mastered this topic! I want to challenge that assumption. I  [Read more...]

When I talk to new clients about the necessity of lowering their sodium, and to especially stop adding table salt to their dinner plates, the look of panic and horror often follows. Many are so addicted that, by rote response, will reach for a saltshaker before they even taste the food on their  [Read more...]

Not surprisingly, I meet many people who have all the various weight-related medical issues: diabetes, high blood pressure, high cholesterol, acid reflux, insulin resistance . . . just to name a few. Unfortunately, I find that too many have a very cavalier attitude about it. When I question whether or not they really understand  [Read more...]

I know diabetes is not exactly a barnburner of a topic, but it is especially prevalent in overweight and obese people, which is how I come in contact with that issue regularly. At a time when the number of obese people in the world now outnumber the underweight, and since obesity changes your DNA, which  [Read more...]

Once upon a time gout was associated with overindulgence in people of the upper class who had access to foods and alcohol of plenty. As a matter of fact, in 1726, British physician Richard Blackmore called gout “the grievous Calamity of the Great, the Rich and the most Easy in their Circumstances.” It became  [Read more...]

Sleep services all aspects of our bodies in one way or another: molecular, energy balance, as well as intellectual function, alertness, and mood. There is not a single tissue in the body that is not beneficially affected by sleep. It’s the single most effective thing we can do every day to reset the health  [Read more...]

Almost everyone loves sushi. After all, what’s not to love? It comes in all varieties and all colors, and those bite-size pieces are so cute, right? And who doesn’t think a sushi hand roll in the shape of a cone is healthier than an ice-cream cone, right? Well . . . uh .  [Read more...]

I see a lot of young girls and teens who have PCOS (Polycystic Ovary Syndrome) — and most don’t even know they have it when they first meet me. Not only are these girls overweight and unhappy, but almost always by the time they get to me they’ve really been through the ringer.  [Read more...]

To anyone who thinks that liposuction is a good weight loss tool, here’s a newsflash: It most certainly is not! Liposuction is a surgical procedure, requiring some type of anesthesia, whether local or general. There is no such thing as a surgical procedure without risk, and the heavier a person is, the greater the risk.   [Read more...]

I don’t believe I’m going out on a limb when I say that we expect people in their fields of service to match what they’re selling. Speaking for myself, I do.   We expect dentists to have good teeth.   We expect dermatologists to have nice skin.   We expect personal shoppers to  [Read more...]

When you look in the mirror, what do you see? It’s obvious: You see your face, your hair, and all your external body parts, and lots and lots of skin. But what you don’t see is what’s going on inside . . . and if you’re overweight or obese I’m talking about the stuff that  [Read more...]

This is a question I get asked quite a lot and to answer it, I’ll start with another question:   What exactly is panko? — the Japanese word for “small pieces of bread.”   First, some history. Did you know that panko crumbs are not made with heat? They’re electrocuted!!    While the Japanese  [Read more...]

Just when you think you’ve heard about all the crazy, idiotic, ridiculous (and oftentimes dangerous) weight loss gimmicks, I’ll write about another one. As with The Cigarette Diet, which I wrote about in Take a Puff, Lose a Pound, here’s another from the you-can’t-make-this-sh*t-up department. Ever hear of The Tapeworm Diet?  This particular diet  [Read more...]

If you’re an active business person, especially a small business owner or entrepreneur who wears many hats all day long, it is so important to eat right every day to keep your body satiated and brain mentally focused throughout the long work day. And this has nothing to do with your size  [Read more...]

While obesity affects both women and men, it’s women who more often, in my experience, will eventually seek professional assistance of some kind to lose weight, or do one quick-fix gimmick after another. Men, on the other hand, again in my experience and going by what they tell me when we meet for the  [Read more...]

In the simplest terms, PCOS is a health condition linked with both hormone imbalance and insulin resistance. It is the most common hormonal and reproductive problem affecting women of child-bearing age.   Defining the Condition.  The hormones involved in controlling periods, and ultimately reproduction, are produced in the pituitary gland located in  [Read more...]

  Both red and green cabbages are rich in nutrients, but there are differences in the nutrients they offer.     Some red cabbages contain almost twice the vitamin C as some green cabbages. Red cabbages are always richer in flavonoid phytonutrients (say THAT three times fast!) that not only act as antioxidants  [Read more...]

One of the major components of weight loss (and weight maintenance) is, of course, portion control. Yet, I often get asked, “Why can I can’t have as much celery as I want? Vegetables were unlimited on the last program I did.”   No, vegetables are not unlimited . . .  and how did that  [Read more...]

Of the very long list of health problems that childhood obesity can create, another health problem is the development of ear, nose and throat problems . . . including the development of sleep apnea. Does your child snore? Does your child show other signs of disturbed sleep: long pauses in breathing, a lot of tossing  [Read more...]

Exposure to air contaminants, such as ammonia, sulfur dioxide, ozone and nitrogen dioxide, are known to be respiratory irritants that can cause illnesses such as asthma and other pulmonary diseases.   Did you know that overweight and obese adults breathe in up to 50% more air every day, compared with adults of normal  [Read more...]