Dr. HingHau Tsang's Crusade on Nutrition

1. Eat the right foods as described below: Maximize your calorie-burning by eating foods that stimulate the burning of calories and discourage the storage of fat.
2. Exercise regularly to maximize fat burning and build muscle. Start the day with 30 minutes of aerobic exercise. Morning is the best time of day for fat burning, because your body has begun to adapt to fat burning during your overnight fast. Exercise revs up your metabolism and keeps it elevated for hours after you stop. Add strength training to your exercise regimen. Strength training (also called weight training or resistance exercise) will help you lose fat while building lean tissue. Since lean tissue is more metabolically active than fat, your body will burn more calories throughout the day and night, which will further accelerate weight loss.
3. Set your Goal: By setting a specific, attainable goal and planning a strategy to achieve it, you will be more likely to realize your goal. Constantly reinforce your calorie-burning lifestyle, you will be able to better deal with food situations that have sabotaged you in the past.
4. For extra help, consider natural thermogenic (calorie-burning aids) - the CitriChrome Weight Loss Program described at the end of this newsletter . When used along with a low-fat diet and exercise, these supplements can help keep your metabolism humming so that you're less likely to get stuck on a diet plateau.

• Take your optimal multiple vitamins, minerals and antioxidants such as My favorite multiple Vitamin / Mineral daily.
• Cut back on fatty foods. Of the three types of energy-yielding nutrients (proteins, carbohydrates, and fats), fats are the least filling and the most calorie-dense. This means that bite for bite, you'll consume more calories from the same size serving of a fatty food than of a carbohydrate- or protein-rich food — and you'll feel less satisfied, making it easier to overeat. Eat low-fat low calorie or fat-free snacks and foods. Avoid high-fat snacks, like bagged snacks, cake and ice cream
• Eat fresh foods and whole grain foods. Eliminate white foods (High Glycemic Index) from your diet. Sugar, refined flour, white bread, and white potatoes cause dramatic elevations in blood sugar and equally dramatic drops that leave you tired, irritable, and hungry. Build your diet around colorful plant foods and you'll have fewer food cravings and improved overall health. Eat a low fat, low glycemic index diet. (Low glycemic index food promotes a slow, moderate rise in blood sugar and insulin after eating them.) This includes coarse whole grain wheat or rye bread, low fat dairy, low fat artificially sweetened desserts, yogurt or frozen yogurt with artificial sweetener, fresh whole fruit, white (low fat) fish, egg substitutes, skinless chicken, turkey or Cornish hen, fresh vegetables, low fat soup, nuts and sugar-free gelatin. Avoid animal products.
• Increase your intake of fiber by eating plant foods in as close to their natural state as possible. The fiber in these foods slows the breakdown of carbohydrates, helping to sustain the feeling of fullness so that you're less inclined to snack between meals. If you're planning to eat out, have a fiber-rich apple before you leave the house and you'll be less inclined to overindulge at the restaurant.
• Drink a minimum of 8 glasses of clean water per day. Water is a natural appetite suppressant and is crucial to overall health.
• Reduce total daily caloric intake to approximately 1,000 - 1,200 calories per day for women, and 1,200 - 1,400 calories per day for men. This will promote healthy weight loss and weight maintenance. However, Avoid crash diets. Extremely low-calorie diets (800 calories or less) promote fat storage because they slow down your metabolism.
• Split food intake over three or four small meals with one or two snacks per day.
• Don't skip meals. Plan to eat your meals at the same time every day.
• Your body burns calories better during the day and the rate slows down at night. Cut back on the amount of complex carbohydrates (pasta, bread and rice) that you eat in the evening. Don't eat after 8 p.m. It's one of the most fattening habits. Your body's metabolism is unlikely to burn these calories.
• Plan your meals and snacks each day and week ahead. Have a healthy snack with you in your car when traveling instead of pulling into McDonalds. Planning means success. Focus on eating your meal. You tend to overeat when you eat in front of the TV.

Learn to make healthy low-fat, low-calorie substitutions. A few examples: Olive-oil based cooking spray can be used in place of butter, margarine, and oils when cooking and sautéing. Nonfat yogurt can stand in for buttermilk and cream, and egg whites can be used in place of whole eggs. The naturally sweet and calorie-free herb Stevia can replace sugar in beverages and foods.

1. 7-Keto, a metabolite of DHEA is a natural, nonsteroidal molecule produced in the body from DHEA. 7-Keto has a different chemical structure from DHEA and cannot convert back into DHEA in the body. 7-KETO was developed by researchers who were looking for biologically active metabolites of DHEA that could not be converted to the potentially cancer-causing sex steroids (e.g., estrogen and testosterone). The capacity of 7-KETO to promote weight loss in overweight people been investigated in a double-blind study. Participants in the study were advised to exercise three times per week for 45 minutes and to eat an 1,800-calorie per day diet. Each person was given either a placebo or 100 mg of 7-KETO twice daily. After eight weeks, those receiving 7-KETO had lost an average of 6.34 pounds, compared with 2.13 pounds in the placebo group (a statistically significant difference). In addition, the percentage of body fat decreased by 1.8% in the 7-KETO group, compared with only 0.57% in the placebo group. 7-KETO 200mg daily supplementation also improves immune function in elderly men and women.
2. CitriChrome A dietary supplement providing Hydroxycitric Acid from standardized Garcinia cambogia extract, niacin-bound chromium (Chromium polynicotinate) and a special formula of traditional Chinese herbs (Including Greentea). CitriChrome delivers a unique combination of key dietary factors that provide support during sensible weight management programs, such as those involving sound eating habits, consistent, moderate dietary restriction and regular exercise. This unique supplement supports the body's ability to maintain a healthy balance of fat and glucose production in a way that also participates in the regulation of normal appetite. All-natural CitriChrome contains no caffeine, ephedra or other stimulants.Chromium aids the action of insulin and appears to signal the hypothalamus that it's time to stop eating.
3. L-carnitine helps transport large fat molecules into the mitochondria (where fat is converted to energy), thus enhancing fat-burning. Dr. Julian Whitaker wrote, "Carnitine may be the number one nutrient missing from the American diet. Carnitine naturally helps you to lose weight, increase energy, and protect your heart and arteries. How? By helping fat burn optimally. Carnitine is the only nutrient that can transport fat to the part of the cell that burns it called the mitochondria. If you can¹t get fat into the mitochondria, you can't burn it. Only carnitine can get it in there. So without carnitine, no fat burning can occur.
4. Glucomanan is an essential component of natural weight loss program. Glucomannan is a natural dietary, calorie free, high fiber powder which is obtained from the root of the "Amorphophallus Konjac". Glucomannan combined with fibers from Carrot Root, Celery Stalk, Citrus Pectin and Apple Pectin works even better. These dietary fibers, when hydrated, contribute substantially to the volume of stomach contents. The capsules absorb liquid up to 50 times its weight giving a feeling of fullness - helps you manage your diet and feel fuller longer. Therefore suppress your appetite. This natural food dose not contain harmful drugs or stimulants. Glucomannan is effective for reducing total Cholesterol. Glucomannan appears to reduce LDL ("bad") cholesterol and increase HDL ("good") cholesterol. Studies have also found evidence that glucomannan can improve blood sugar control and lower blood pressure.
5. 5 HTP - 5-HTP (L-5-Hydroxytryptophan) is a brain serotonin precursor.
   A natural and safe alternative to tryptophan. 5-HTP is used by the body to synthesize serotonin, a neurohormone needed for melatonin production, appetite regulation, and mood regulation. 5-HTP reduces appetite by balancing levels of serotonin in the brain. Appetite reduction and weight loss (averaging 11 pounds in 12 weeks) has occurred with amounts of 600-900 mg daily. In another clinical trial, 750 mg per day has been shown to be effective at decreasing carbohydrate and fat intake, and promoting weight loss.
6. Green tea extract In Asian countries where antioxidant-rich green tea is a popular beverage, the incidence of certain types of cancer is much lower than in Western countries. But green tea does more than fight cancer -- it also promotes weight loss by increasing the rate at which the body burns energy. In a recent study, individuals who took green tea capsules three times a day increased their energy expenditure by 4 percent compared to those taking a placebo (inactive pill).
7. Relora is a safe, non-sedating formula that can help to alleviate symptoms associated with stress such as nervous tension, irritability, concentration difficulties and occasional sleeplessness. The relaxing effect of Relora can thereby help to control appetite and prevent stress-related eating, aiding in weight control. Relora helps to normalize the cortisol levels responsible for stress-induced eating and stress-related body fat. When combined with a healthy diet and exercise, this product can help you reach your weight loss goals. In one clinical trial of 49 subjects, Relora reduced stress-related snacking of sweets, such as ice cream, cake, pie, and cookies by 76% in those individuals that claimed they ate these types of foods under stress. Another double-blind placebo-controlled clinical trial with Relora was completed in January 2004. The purpose of this study was to determine the effects of Relora in overweight women who typically eat more in stressful situations. 28 subjects completed the study and Relora was well tolerated. There was a significant weight gain during the study for the placebo group but no significant weight gain and some weight loss for the Relora group. The scientists at Miami Research that conducted the trial concluded that overweight subjects who eat in response to stress may benefit from taking Relora. The mechanism of action appears to be through reduction or normalization of stress hormone levels, and possibly perceived stress, thereby helping subjects maintain body weight.
8. Omega 3 Fatty Acid In a study of overweight and obese dieters, researchers at the University of South Australia found that tuna oil, rich in omega-3’s, actually helped them lose more weight with exercise. Sixty-eight overweight and obese people were divided into four groups: one took small daily doses of fish oil, another was given sunflower oil (which contains no omega-3’s) and both groups undertook moderate exercise programs of a 45-minute run or walk three times a week. Two other groups received fish or sunflower oil but did no exercises. None of the groups’ participants changed any other of their normal eating habits. Those who took the fish oil and exercised lost an average of 4.5 pounds over three months, while those in the other three groups lost no weight.

Avoid Harmful weight loss supplements such as Ephedra (Ma Huang) & Chitosan. Please read Newsletter #50

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