Weight loss is acheived increasing the calories burned in relation to calories consumed. But after your doctor suggest it, how much and how hard should you exercise? There is any easy way to determine appropriate exercise intensity regardless of your age or physical condition.

To determine your maximum heart rate, subtract your age from 220. I am 37, so my maximum heart rate is 183.

Exercise should NOT be done at your maximum heart rate, but at 70 to 85% of it. So, my optimum exercise level is at 128 to 155 beats per minute.

To encourage good health, this intensity of exercise should be performed for 20 or 30 minutes 3 to 5 days per week. For weight loss, exercise at your target heart rate for 30 to 60 minutes, 5 days a week.

Remember to get your physicians approval prior to starting an aggressive exercise program.

Be Well,
Richard

A patient recently shared with me that she saw a nutritionist talk and he listed the what he thought were the five healthiest foods.  I can’t remember the whole list, but they included avocados, almonds, and eggs.  

I wouldn’t put these foods in my top 5 list because many people are sensitive to eggs and some are sensitive to tree nuts.  

Avocados are a vegetarian source of complete protein, high in fiber, and energy rich due to high amount of fat.  They contain a high amount of linoleic acid which your body primarily uses to make inflammatory fatty acids like arachidonic acid but also uses to make a generally anti-inflammatory fatty acid called Gamma Linolenic Acid (GLA).

Avocados are an excellent food and, for taste, one of my favorites.  But I wouldn’t call it one of the 5 healthiest foods.

So, even though I don’t like to list the 5 best foods (I think it is best and most fun to eat a large variety of healthy foods), I thought it would be a fun exercise to list my top 5.  Let’s see how it goes…

1. Cruciferous Vegetables - I know, this is a group of vegetables, not a single food, but they provide excellent nutrition, support detoxifcation, and even appear to reduce the risk of some cancers.  If I had to pick one cruciferous vegetable as my favorite, the winner would be… kale.  Other cruciferous vegetables include many types of greens, broccoli, cabbage, bok choy, and cauliflower.
2. Seasonal fruits are rich in health promoting fiber and essential nutrients.  Fruit that is in season is richest in nutrients AND tastiest.
3. Fish rich in omega-3 fatty acids, but low in mercury like sardines and wild Alaskan salmon
4. Water - clean and pure water is important for tissue function, digestion, delivery of nutrients, and detoxification (urine and sweat)
5. Medicinal spices - spices are herbs that are more tasty than medicinal herbs, but have excellent effects on health.  Healthful spices include garlic (anti-cancer and anti-microbial), cilantro (supports detoxification), ginger (improves circulation, aids digestion, and anti-inflammatory), turmeric (anti-inflammatory and anti-cancer), Rosemary (mildly anti-inflammatory), Thyme (supports lung function and weakly anti-microbial)

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On January 8th, 2008, the FDA updated a warning letter issued on December 22nd, 2008 about weight loss products that are marketed to consumers that contain controlled substances or prescription medications that are not declared on the ingredients list.

You can see the warning here.  

Unfortunately quality and purity standards are lacking in the nutritional supplement industry and this case highlights the importance of using reliable supplement manufacturers that test raw material, test finished products and have integrity.  While this issues with this list of dietary supplements is egregiously bad, similar issues exist with many supplements you buy over the counter or even get from you natural health practitioner.