There is no pill…

In Weight-Loss Struggle, Americans Are Leery Of Pills : Shots – Health News Blog : NPR.

But you can lose weight, without side effects, and can reclaim your overall health and vitality while other chronic symptoms disappear, and you decrease your chances of degenerative disease over time.

I know we all wish there were a pill to magically make things better.  There isn’t, and frankly, I don’t believe there ever will be, or at least not one without a high price to pay both literally and figuratively.

But there is a way to lose fat, get in shape, and feel wonderful.  It doesn’t take deprivation, or hours in the gym.  It does take lifestyle changes, persistence, and consistency, along with the right information, guidance and support, which I am so happy to be able to offer.  That works, and the results make it worth the effort. Just ask any of my hundreds of successful clients!

“B.M.I. for short, is a crude measure of fatness in individuals.”

via Personal Health – Body Mass Index Can Be Misleading – NYTimes.com.

This is why, in my programs, we use  a full body composition analysis, which includes not only BMI (Body Mass Index) but BMR (Basal Metabolic Rate), hydration, and a segmental analysis (body fat and muscle of each arm, each leg, and the belly, separately) in order to assess your baseline, and to make sure that you are losing fat and gaining – or at least maintaining – lean muscle and hydration as you lose weight.  We want to lose only fat: not muscle, not bone, and not water.  And that’s exactly what happens with my 13 Week Success Program.  For more information, and to read others’ experience with the program, please see http://www.fransussman.com/13-week-success-program/

For children, as for adults, sleep is an essential element of weight management and a healthy metabolism.

Vital Signs – Children’s Sleep Plays Role in Weight Regulation – NYTimes.com.

Look at the quality of food, not just the amount; the health of the mother, not just her weight.  As always, I’d say that we are not so simply quantitative.

Personal Health – Gain in Pregnancy Is Linked to Weight Problems in Children – NYTimes.com.

Using myself as an example, I will confess that I gained 60 pounds for each pregnancy.  Believe me, I wasn’t happy about it, and the second time, swore I wouldn’t, but it simply seemed to be what my body, and my babies, needed.  I nursed it off within a year each time.  My daughter, who was 7 pounds at birth, is now a slim, fit 22 year old. My son, who was 8 pounds at birth, is a lean and well-muscled 19 year old.

This is, again, an example of the reductionist tendencies of today’s medicine, research, and press reporting.  A couple of numbers will never tell the whole story.  Norms, means, and averages can’t always reliably dictate what an individual should do.  And implying that weight is even marginally determined before birth shifts the responsibility off the individual to make the changes taht create health. That’s a pity.  On the other hand, I am all for women working on their health before they conceive.  That can only be a good thing!

Originally published in The Times Herald Record August 11, 2010  Link to original article

“What can I drink besides water?” Clients are always asking me that question, particularly after I take away their diet soda and coffee! (One cup of coffee a day, OK. More than that, not a good idea.)

Fortunately, there are options that make healthy and refreshing summertime drinks. Here are some of my favorites:

1. Iced tea. Brew a pot of herbal or green tea, double strength, and then pour it over ice for an instant cool-down. If you want it sweetened, add stevia or xylitol. Store extra in the fridge for later.

2. Jazzy seltzer. There are lots of great-tasting flavored seltzers, from raspberry to white chocolate. Avoid anything with artificial sweeteners.

3. Lemonade. My kids loved making fresh lemonade when they were little. You can get a citrus press for just a few dollars. Then all you need are some lemons (preferably organic), some water and some xylitol or stevia to sweeten.

4. Pick your own. This time of year, I love to harvest my tea from my garden and my evening walk: red clover, mint, lemon balm, nettle or dandelion leaves — all tasty and nutritious.

5. Cool-down tea. Mix red clover flowers and a few leaves of sage for a very pretty and cooling brew. (Especially recommended for menopausal women.)

6. Kombucha. This is a refreshing fermented tea drink that comes in many different flavors. Try a couple from the store, and if you’re a fan like me, you might want to invest in a home brewing system, rather than paying $4 a bottle. It is easy and inexpensive to brew at home.

7. Electrolytes. In this heat, I see many clients’ hydration going down, down, down. That can make you feel sluggish and tired and has a huge impact on your metabolism as well. Electrolytes can help, but that doesn’t mean sugary, artificially colored and flavored drinks. Look for formulas that are all natural and sugar-free. Some come in convenient packets that you can carry and use as needed. Others are unflavored concentrated liquids you can add to anything you’re drinking.

8. Vitamin C. Fizzy powdered vitamin C drinks are good for you and fun to use. They come in lots of flavors.

9. “Milk Shake.” Mix some unsweetened almond or coconut milk, stevia or xylitol, and some fresh local strawberries, blueberries, a peach — use your imagination! Add some crushed ice and blend.

10. “Egg Cream.” Did you drink this New York specialty when you were young? I did. My updated healthy version: half seltzer, half unsweetened coconut or almond milk, some vanilla extract and some stevia or xylitol.

Note: Stevia and xylitol are natural sweeteners that are good for you and have negligible impact on blood sugar — safe even for diabetics. As they have become more popular and available, brands are on the market that are not as healthful. For xylitol, look for real birch sugar rather than xylitol from corn husks. Look for 100 percent stevia, without fillers and additives.

Fran Sussman has been a holistic practitioner in Orange County since 1993, combining nutritional counseling, kinesiology and homeopathy to address a wide range of issues for clients of all ages. Visit www.fransussman.com or call 496-0385.

Originally Published in The Times Herald Record 08/04/10

There are so many misconceptions about weight loss! Whether you’re trying to peel off a stubborn 5 or 10 pounds, or have 100 or more to lose, the principles are the same, and they might surprise you. I have compiled a list of frequent mistakes I see in my practice, and I want to share not only what doesn’t work, but also what does.

From my holistic perspective, losing weight is just another “side effect” of getting healthy, along with more energy, better digestion, sounder sleep, fewer aches and pains, a clearer mind and much more. And don’t let anyone tell you that any of these aren’t possible “at your age” (whatever that is). You can get healthy and lose weight at any age, and it’s never too late to start.

Over the next few columns, I will share some common misconceptions and mistakes regarding weight loss and show you how to lose weight by getting healthy — the holistic way.

TOP MISTAKES PEOPLE MAKE TRYING TO LOSE WEIGHT — Part 1

1. Follow the fads
Weight loss has fads, just like anything else. Whether it’s eating a single food, eliminating entire food groups (Low-carb, anyone?) or depending on a product, trust me, it won’t work in the long run. It’s so alluring, but over time, it’s neither healthy nor sustainable.

2. Theoretically healthy vs. individually healthy
Many people do their best, eating what they believe is healthy, but it’s often those very foods that keep them from losing weight and feeling well.

For instance, not everyone does well with whole grains, soy or dairy, and if you’re one of those, it could be your body’s reactions against those foods that keep you overweight and under-well, causing stress reactions that increase inflammation and tell your system to store fat.

3. Weigh yourself every day
One number can’t tell the whole story. Every week I see clients whose weight hasn’t budged, but who are dropping clothing sizes: They are losing fat and gaining muscle. When you diet, you want to lose only fat. Otherwise you’re compromising your health and heading for “yo-yo syndrome”: losing and gaining back again.

Tip #1: Getting healthy means getting back to basics with ‘real’ food
No pill, no formula, no product is going to do it for you. The foundation of a healthy, lean body is a healthy, lean diet composed primarily of real foods like protein, vegetables and fruits.

If you have to read the ingredients, it’s processed, not “real” food. You don’t have to be a fanatic: Evaluate where you can improve, and make a few changes each week. For instance, now is the perfect time to explore our wonderful farm markets. Eventually, aim to make real foods 85 percent of what you eat.

Tip #2: Got food sensitivities?
About a third of the population is sensitive to gluten, the protein in wheat, rye, oats, barley and spelt. Casein, a protein in cow’s milk, is another common culprit.

To test yourself, do your own scientific experiment. Eliminate the food 100 percent for at least two weeks. Check for changes in digestion, headaches, joint pain, energy level or mood.

If it’s not apparent after two weeks of complete avoidance, go back to eating the food, and check again. If you’re sensitive, the connection should be clear.

Tip #3: Size Not Weight is the Measure of Success

Don’t obsess about the number on the scale, and don’t weigh yourself every day. It’s normal to have some daily variability.

Furthermore, it’s stressful, and stress slows your metabolism and makes it harder to lose weight.  It is more important to do the right thing nutritionally, consistently, and to go by how your clothes fit, especially around the waist.  In my practice, we use a medical grade body composition analyzer. Home versions are available for under $200.

Breast milk is “an astonishing product of evolution,” one which has been vigorously shaped by natural selection because it is so critical to the survival of both mother and child.

via Breast Milk Sugars Give Infants a Protective Coat – NYTimes.com.

Science will never be able to identify, and commerce will never come close to replicating, all the benefits a mother gives her child while breast feeding.  Nothing gives your baby a better start. For women or babies who have difficulty, please contact your local La Leche League, or a lactation consultant, to get individual assistance. They are well-trained (I know – I was one, years ago) to help in all sorts of circumstances.

Anyone who knows me, or who has worked with me, knows I am just not that hardcore when it comes to food. I believe we’re meant to enjoy eating, and I also know that if you feel deprived, it’s eventually going to cause a boomerang in your eating habits. So I have lots of ideas about how to enjoy your treats while still supporting your health. It’s all about balance.

This time of year, the treats we crave are generally frozen and sweet. But why buy commercial ice cream, loaded with sugar and unhealthy fat, (not to mention fillers, additives, artificial flavors, colors, and other nasty chemicals) when you can make healthy delicious stuff so simply at home?  You can have ice cream, even if you’re dairy and sugar free.

For years, I used an inexpensive Cuisinart, but upgraded recently to a DeLonghi gelato machine with a built in compressor, and oh my am I enjoying the results.

Here’s what I made last night:

1 cup of fresh local blackberries
1 cup of unsweetened coconut milk
3 T organic half and half (you can just add more coconut milk if you’re non-dairy)
2/3 cup xylitol
1 T grated lemon rind + 2 T lemon juice

Blend everything together. If you don’t have an ice cream maker, you could probably use your blender, and then pour it into cups or molds to freeze. Which is a good idea anyhow, just to keep you from scarfing down more than you should! It’s that delicious!

Clients are always asking me that question, particularly after I take away their diet soda and coffee! (one cup of coffee a day, okay. More than that, not a good idea.)  Fortunately, there are plenty of options that make healthy and refreshing summer time drinks. Here are ten of my favorites.

1. Iced Tea Brew a pot of herbal or green tea, double strength, and then pour it over ice for an instant cool-down.  If you want it sweetened, add stevia* or xylitol* while it is still hot.
2. Jazzy Seltzer There are lots of great tasting flavored seltzers, from raspberry to white chocolate.  Just avoid anything with artificial sweeteners.
3. Lemonade! My kids loved making fresh lemonade when they were little.  You can find a perfectly good citrus press for just a few dollars. Then all you need is some lemons (preferably organic), some water and some xylitol or stevia to sweeten.
4. Pick Your Own Blend This time of year, I love to harvest my tea from my garden and my evening walk: red clover, different mints, lemon balm, nettle or dandelion leaves – all tasty and nutritious.
5. Cool Down Tea Mix red clover and a few leaves of sage for a very pretty and cooling brew.  (Especially recommended for menopausal women.)
6. Kombucha I’m a big Kombucha fan. Please don’t be misled by the recent hoopla, which was more about commerce than health. Kombucha is a great tonic and is so easy and inexpensive to brew at home.  If you’re a fan like me, you’ll want to invest in a home brewing system, rather than paying $4 a bottle.  Read more about Kombucha here.
7. Electrolytes In this heat, I see many clients’ hydration going down, down, down.  That can make you feel sluggish, and has a huge impact on your metabolism as well.  Electrolytes can help, but please don’t drink those sugary/corn syrupy artificially colored and flavored drinks.  I have several formulas that are all natural and sugar free. Electrolyte Synergy comes in convenient packs that you can carry and use as needed.  I also have an unflavored concentrated liquid that you can add to anything you’re drinking.
8. Vitamin C C+BioFizz is a citrus flavored powder that you can add to water or seltzer. A full serving has over 2.5 grams of vitamin C and a good dose of bioflavanoids as well.  Kids love this!
9. “Milk Shake” Mix some unsweetened almond or coconut milk, stevia or xylitol, and some fresh local strawberries, blueberries, a peach – use your imagination!  Add some crushed ice and blend.
10. “Egg Cream” Did you drink these when you were young, or was that just a NY phenomenon?  My updated healthy version: half seltzer, half unsweetened coconut or almond milk, some vanilla extract, and some stevia or xylitol.

Now with all those options, you never have to feel bored. Or thirsty!
Notes

*Xylitol, also known as birch sugar, has many therapeutic benefits. You can read more about it here. Please be aware that as xylitol has gotten more popular, many brands have appeared that are cheaper but not as healthy.  These are generally made from corn husks, and have additives and fillers.  I find that the one I use, which is still made from birch, is better tolerated and tastes much better as well.  It does not feed intestinal yeast, and does not raise blood sugar or insulin levels.

*Stevia, too, has become much more popular and available. That’s great, but unfortunately a lot of the products are not.  Because stevia is so much sweeter than sugar, it is often mixed with other ingredients, both to dilute the sweetness and to fill the package.  This not only makes it less healthy, it makes it less tasty, and is why people often complain of an aftertaste  I recommend 100% pure stevia mixed in a glycerine or water base.
*You can drink all day and still be under-hydrated.  Just as with other nutrients (Calcium, for instance), it’s not what goes in your mouth that counts, but what your body can absorb and utilize. Many people drink water all day long, but it never gets into their cells, and so their hydration never goes up.  This generally has to do with insulin resistance and other chronic health issues.  Along with making nutritional changes to address this, I recommend two products to add to water that help get it into your cells more effectively.  Please let me know if you think this might be helpful for you.

You can pick up products in my office, or order most of the ones mentioned from Moss Nutrition, either by phone (800-851-5444) or online.  Just let them know you are my client, as they do not sell directly to consumers.

Ehrlichiosis is a tick-borne infection with flulike symptoms, one of the many co-infections of Lyme disease. Others include Babesia, Bartonella, and Rickettsia.

In the more than 12 years I’ve been working with clients with Lyme, I don’t think I’ve ever seen one that only had Borellia, which is what is commonly considered Lyme.  All had co-infections that complicated the picture and needed to be addressed.  Lyme is often complicated by other issues as well, including heavy metal toxicity, fungal infections including candida, and other viral and bacterial infections.  Although there are certain common issues, healing is most successful when each client’s issues are identified and addressed individually.  I have worked with many people who have had chronic debilitating neurological lyme, and am happy to see them improve significantly with a holistic approach.  Don’t ever forget: Healing is Possible!

via Q and A – Tick-Borne Infection Brings Flulike Symptoms – Question – NYTimes.com.