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Oprah’s Weight Woes

By On · Add Comment · In Bob Greene, diets, ectomorph, endomorph, healthy, mesomorph, O Magazine, obese, Oprah Winfrey, skinny, thin, weight

Oh Oprah, stop being so hard on yourself! Don’t beat yourself up for not being a waif. Waifdom is highly overrated–and not very healthy either.

According to her own words published in the January issue of O Magazine, Oprah Winfrey has ballooned up to 200 pounds. The 54-year-old television talk show personality says that she is “embarrassed” that she has “fallen off the wagon” of healthy living, and that a thyroid condition has led her to develop a “fear of working out”. She states she has put on 40 lbs. since being 160 in 2006, and that she is “mad” at herself for allowing this to happen. She says, “I look at my thinner self and think, `How did I let this happen again?'”

Chill out, Oprah! Yours is not a problem of the rind, but a problem of the mind. It’s not what you can and cannot do, it’s your self-perception that’s the problem. First, you are not of a thin body type. Body types are usually ectomorphic, mesomorphic, and endomorphic. Oprah, I think you are a endomorph. Endomorphs tend to be stocky with wider hips and a tendency to put on weight. These are the people who no matter what they try never get skinny. Notice I say, “never get skinny”, not “never lose weight,” because endomorphs can lose weight. But if these people succumb to the illusion that “thin is in,” then they are setting themselves up for a massive let down. That’s because endomorhs ain’t ever going to be thin–not for long, anyway.

Second, Oprah, the weight you’ve actually lost has been done by faulty, and dangerous, methods. In 1988 you lost 67 lbs on a liquid protein diet. Special and crash diets don’t work, babe. Sorry. Eating well and working out is the only thing that works. But I feel grateful that the world has you, especially since your weight-battle is on display for everyone to see. You see, this should help many, many people–especially readers of this blog–because you are living proof of what I’m trying to push here, and in my book, The Six Keys To Optimal Health: Accept who you are with regard to your body type, eat well and exercise regularly. You’ll have no alternative but to approach the healthiest and most attractive shape and size for your body type. Swear.

Your weight has also yo-yoed over the years. Not healthy, babe. It’s much better to lose weight slowly and steadily than too quickly. One pound per week (on average) is healthy–nothing more. Then you did the Marine Corp marathon in ’94, and hired super-trainer Bob Greene to help you lose weight (hate to be him right now–even with the Oprah-effect in play). Good thing you didn’t jump on your old pal Dr. Phil’s weight loss program too. You’d probably be suing him as a result.

But never fear, Oprah, my dear–you look great livin’ large. Who the heck are you trying to impress, anyway? You haven’t lost any viewers because of your weight. I think you’re attractive, and I’m sure I’m not alone in that feeling. You are supposed to be above the cultural pressures that our teens, young women, and mature women all seem to be victims of these days; the one that says beauty is in thinness; I mean, you’re Oprah, dammit. Why would you be under that pressure. I’d think you’d be better leading our women out of that self-esteem quagmire than being a part of it.

Finally, you can still be as healthy as you can be, no matter what your weight, Oprah. Eat well, exercise, practice discipline, The Six Keys To Optimal Health, and don’t obsess about obesity. I feel that the obesity crucifixion is a lot more media and medical hype than anything else. It’s the new smoking, you know? True, taking a little off ain’t gonna hurt–it’ll help. But better to be fat and happy than thin and miserable, I always say. And I mean it.

“Good” Cholesterol Retains Memory

By On · Add Comment · In aerobic, Alzheimer's, cholesterol, dementia, exercise, fatty acids, high density lipoprotein (HDL), omega 3, weight

If I’ve said it once, I’ve said it a million times: Your high density lipoprotein (HDL) levels are the cholesterol readings that matter the most. If you remember my earlier posts, and my podcast on statins (Episode 7), you’ll recall that HDLs, or “good” cholesterol, are more important than low density lipoproteins (LDL) and total cholesterol when it comes to predicting whether you’ll develop heart disease. If you don’t, then maybe your HDL levels need a little boost.

According to British researchers, middled-aged people with low levels of HDLs had greater memory decline and were at greater risk for developing Alzheimer’s disease or other forms of dementia. The study looked at 3,700 British men and women, and found that falling levels of HDL cholesterol were linked to declining memory by age 60. The subjects were given a memory test, whereby they had twenty words read to them and then were instructed to write down in two minutes as many of the words they could remember. At age 55, those with low HDL cholesterol had a 27% higher risk of memory loss than those with high HDLs. At age 60, those with low HDLs had a 53% higher risk of memory loss compared to those with high HDLs.

I’m trying to tell you how important keeping your HDL levels up is. Here are the ways to increase HDL levels:

  • Regular aerobic exercise–walking, jogging, hiking, treadmill, stair climber–anything that makes you sweat for 20-30 minutes uninterrupted
  • Supplementing with omega 3 fatty acids–take these every day. I carry the best in my office
  • Losing weight–the two previous activities will help in this regard as will portion control (and by cutting sodas, and by going on the wagon)
  • Kicking the smoking habit

Pick up these habits, one at a time if you need to, and watch your HDL levels climb. You’ll not only benefit by reducing your chances of having a heart attack and retaining your sharp mental wit, but you’ll also feel better. And look better, too. Can I motivate you any more than that?

Losing Weight is a Lifestyle Choice

By On · Add Comment · In anxiety, appetite, chiropractic, depression, energy, fad diet, fat, grehlin, hormones, leptin, lifestyle choices, lose weight, sleep, sleep deprivation, weight
If I had to guess the lazy man’s ultimate fantasy, I would have to say that it’s probably a “lose weight while you sleep” program. How does that sound? Do absolutely nothing and shed pounds while you snooze. Ooh, I like the sound of that: Losing weight while sleeping. Well, now your dreams can become reality. So says a study out of Europe showing that lack of sleep can lead to weight gain. Hey, that’s not the same thing. I know, but I had to get your attention somehow.

According to French scientists, sleep deprivation has an effect on two principle appetite-controlling hormones, grehlin and leptin. Grehlin makes people hungry, slows metabolism and decreases the body’s ability to burn body fat, and leptin, a protein hormone produced by fatty tissue, regulates fat storage. In the study, sleep deprived people (only four hours sleep two nights in a row) showed an 18% loss of the appetite-cutting leptin and a 28% increase of appetite-causing grehlin. The people also showed about 25% increased hunger. according to lead author, Karine Spiegel, this translates into an additional 350 to 500 kilocalories a day, “which for a young sedentary adult of normal weight could lead to a major amount of added weight.”

Add to this a second study which discloses that children who lack adequate sleep (and those who watch more television, but that’s another story) have double the chance of being overweight, raises the chances of later anxiety and depression. Looking at 915 children in Massachusetts, researchers at the Harvard Medical School found that those who slept less than 12 hours a day in the first two years of life were twice as likely to be overweight at age 3 than children who slept longer.

These stories bring out two predominant thoughts for me: First, when it comes to weight management, it really is all about lifestyle choices. It’s not solely about genes or foods–it’s about how we choose to live our lives. I push the principle that sleep is absolutely necessary to a well-functioning mind and body. I see the effects of sleep deprivation every day in my patients, and I’ve got plenty of my own experience, and I know, it’ll kill you.

But it will also lead to poor energy utilization and, as a result, more weight gain. Think about it: You don’t sleep, you are tired, your body get discombobulated and starts using your stored energy rapidly to keep you going. You secrete the appetite-stimulating hormone, grehlin–your body’s way of saying, “more food, more fuel”. The hormonal imbalance leads you to crave foods heavy in fats and sugars–foods that are high in energy and efficiently stored as fat. And on your way to the bulge.

The second predominant thought is that losing weight for the long-term isn’t often correlated with following a particular fad diet. It really is about the lifestyle changes one makes, like:

  • eating healthy, wholesome foods
  • exercising regularly
  • getting sufficient sleep
  • getting rid of pain that prevents exercise–try chiropractic, it rocks!
  • balancing one’s perceptions

These are the true tricks to trimming down. It’s not rocket science, but it can be hard work. I tell you though, it is worth the effort. Start today by getting enough sleep, and your lazy fantasies can become reality. Isn’t it great to know that not all healthy habits are a pain in the rear?

Anorexia Is Not Just For Kids Anymore

By On · Add Comment · In aging, anorexia, body image, diet, eating disorders, health, mature, Park Nicollet Health Services' Eating Disorders Institute, patients, skinny, ultra-thin, under weight, weight
Experts say that the number of women in their 30s, 40s and 50s being treated for anorexia is rising fast. One eating disorders treatment center in Minnesota says that its number of mature patients has increased from 9% in 2003 to 35% through only the first half of this year.

According to Carol Tappen, director of operations for the Park Nicollet Health Services’ Eating Disorders Institute in St. Louis Park, Minn., women over 30 are dealing with body image issues and more, such as work, divorce, stepchildren and aging parents. They also are dealing with an aging process, or childbirth, that changes the way they look. Tappen says, “One day, (a woman) wakes up and the kids are gone and she has a sense that nobody really needs her. She looks in the mirror and she says, ‘My body is shot.’ This woman says, ‘You know, that’s it. I’m going on a diet.'”

This really is a complex issue with no easy answers. At the risk of stating the obvious, this is a serious self image issue with deep rooted beliefs on what makes a person worthwhile or desirable. Being healthy is one thing, and yes, your body can give you an accurate picture of your current level of health, but skinny does not equal healthy. Far too many people (both men and women) use their weight as a guide to their health – that’s their reference point.

If you wake up one morning, look at your body and say, “I gotta make some changes.” Great, make changes. Start exercising, eat healthy foods, see a chiropractor and get that neck ache squared away, but don’t starve yourself. First off, it’s counterproductive: You’ll actually end up looking worse – it’s not attractive. And secondly, it is so damaging to your health. What difference does it make at the end of the day if you’re skinny but you drop dead because of the stresses you’ve put on your body?

I can’t speak for every man (or woman – this is not a heterosexual thing) but I’m pretty certain that most men find self confidence and self comfortability more attractive than skinniness. Unfortunately, I think that society is inundated with images of ultra-thin fashion models and celebrities and begins to think it’s normal. It’s not! Maybe a few of those images reflect the normal body shapes of some particular celebs, but many of these women are anorexic too.

Some women will say, “I don’t need to lose weight for anybody but myself – I feel better when I’m thinner.” Really? Somehow, I just don’t buy it. A fine line sits between being over and under weight, but as I’ve said before, weight is simply a poor way to evaluate one’s health. Do the right things, practice The Six Keys To Optimal Health, and if you don’t look and feel great, you just haven’t given it enough time. Remember one thing: nobody is rejecting you because of your weight – it might be a lot of things, but it ain’t that. And if for any odd reason it is, then that person isn’t worth a pound of….

Kids Do As Their Parent Do

By On · Add Comment · In child, childhood obesity, dietary habits, dieting, epidemic, exercise, fad diets, kids, parents, pre-teens, weight

Here’s a disturbing fact: Thirteen percent of 9-13-year-olds have reported dieting in the last month. Dieting pre-teens?

You might think, “What’s the big deal – it’s only 13%”? But I’m blown away that any child that age would be dieting at all. Dieting, as we commonly use the term, rarely means changing one’s dietary habits to healthy ones, but instead means following one of the current fad diets, or just not eating at all. In the 9-13 year old age range, it’s probably more like the latter.
Where on earth do kids this age learn about dieting anyway? Probably from their parents. And at the risk of sounding sexist – I guess I’m going to go out on a limb here – probably from their mothers. Whether we want to admit it or not, children observe and copy everything we do. If you smoke, expect your children to smoke; watch a lot of T.V., expect your children to watch a lot of T.V.; look in the mirror and say, “Ugh, I need to lose 10 lbs.”, expect the same from your child.
Okay, you may, in fact, really need to lose ten pounds. But how many women (men too, but mostly women) are trying to live up to some standard set by fashion magazines or the film industry? Knowing what I know about the epidemic rise of childhood obesity, I really doubt it’s the kids who actually need to lose weight that are dieting. My guess is that it’s more likely kids trying to emulate mom, and those looking up to the Lindsays and Nicoles of super-celebrity stature.
Do your kids a favor: eat healthy, well-balanced meals, exercise regularly, and stop obsessing about your weight. They’re watching you – and even though they won’t admit it – they’re copying most everything you do.
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