My patient asked me to advise him on whether or not to use the, relatively new to the market, vaporized nicotine products, such as blu and others. I am sharing the results of my research and analysis here:

Thank you for encouraging to learn more about the Vapor inhalation of Nicotine. Albeit, a little later than I promised, I have done my research and analysis, and I am ready to give you my definitive opinion and recommend a course of action for your to take.

The Positives for Vapor are:

  1. Allows someone addicted to nicotine to get their dosage without the use of tobacco product and the other, mostly carcinogenic, compounds associated with them.
  2. It is odorless, so is more socially acceptable
  3. It puts no one else’s health at risk through second-hand exposure to carcinogens, as  does smoking cigarettes.
  4. Measure for measure of nicotine, it is less expensive than smoking cigarettes

The Negatives for Vapor are:

  1. Being more socially acceptable may actually cause a person to inhale more nicotine during the day than they do with smoking cigarettes.
  2. Because Vaporized nicotine is not a tobacco product, it is not regulated and there is no bona fide  research with regards to its safety. There is a general concern that, in the absence of any research,  vaporized nicotine has yet to be identified health risks; currently, all claims regarding the safety of vaporized nicotine is in the hands of the manufacturers of these products, which of course, is not a credible source for health and safety information.
  3. Being unregulated, minors are able to purchase vaporized nicotine without proof of age, which will increase the likelihood of minors using these products becoming new nicotine addicts; and customers for life.
  4. The nicotine levels in Vapor are similar to smoking cigarettes; thus, vaporized nicotine has the same increase in risk for heart disease and other vascular diseases as cigarette smoking.

My conclusion is that you should discontinue using vaporized nicotine. Instead, you should use a similar, but regulated prescription nicotine product, Nicotrol Inhaler. In addition to all of the positives I cited for Vaporized Nicotine, Nicotrol Inhaler safety and risks have been fully studied scientifically. In addition, it has been proven that the use of Nicotrol Inhaler will increase your likelihood of quitting smoking cigarettes and all other forms of nicotine use completely over time. Here is a link to learn more about this product, which I will prescribe for you:

Nicotrol®Inhaler (nicotine inhalation system) Inhaler (nicotine inhalation system)

Sincerely,

Mitchell R. Weisberg, MD, MP

Internist-Psychopharmacologist

Founder-CEO and Personal Physician at:

Optimal Performance MD

 

The Rational Approach to Nutrition and Physical Activity in Medical Weight Management

F²C³

A Nutrition and Fitness Formula with a Mission;

Optimal Performance

F²-Fiber and Frequency is my formula for how to eat based upon the principles of cellular metabolism

  • Eat upon awakening in the morning: this does not mean that we have to cook or go out for breakfast; it’s as simple as opening an energy bar or pouring cereal and skim milk into a cup and drinking it.
  • Eat frequently: Eat at least at least 4 and as many as 6 times per day. Do not let 3 hours go by where you do not eat. The evidence shows that when we eat in response to being famished that we will consume more calories than if we eat before getting hungry. In addition, based on the principles that govern the process of cellular metabolism by the time that we feel hungry our cells’ efficiency at converting our nutrients into energy that we can actually use goes down and you know what that means? The cells will store more of the food that we eat as fat.
  • Consume 4 to 6 grams of Fiber each time that you eat:Fiber while classified as a carbohydrate, in the pure sense, is not a nutrient at all in that the human intestine does not have the necessary enzyme for absorbing fiber into the blood stream. Therefore, it is not metabolized, or used as a source of energy for life processes. However, due to its unique properties, fiber slows down the absorption rate of food from the intestines into the blood stream . This is why it is essential to consume fiber every time that we eat; as a result of this slower rate of absorption, the 40 trillion cells that make up our bodies can more efficiently capture the energy (calories) from the food that we eat for activities such as thinking, moving, growing our bones, our hair and our skin and leaving less total calories to store in our bodies in the form of fat. In addition, by not being absorbed and remaining in our digestive tracts, fiber enhances satiety, making us feel fuller from less food.

When people on fiber deficient diets gradually increase their fiber intake to the recommended level of 25 grams per day, they drop weight, they can sustain this weight loss, improve their blood levels of sugar and cholesterol, cut their risk of heart disease, improve their bowel regularity and cut their risk of developing Diverticulitis of the colon. 1 Pretty impressive effects for something that never even gets inside the human body. Isn’t it nice, for once that someone is telling you what you should eat instead of what you should not eat?

  • Eat before you are hungry! This sounds counterintuitive, and will make many dietitians cringe but, compare the task of learning to eat before you are hungry to the task of trying to not eat when you are hungry. It is a behavioral change that is readily achievable, and is more in synch with how our cells use energy most efficiently. In fact, hunger puts us off n a sub-optimal functional state in which we are more prone to make mistakes and to fly the handle. Eating often enough to preëmpt hunger, however, will keep your performance and your mood on a more even keel. Numerous studies have demonstrated that when people eat before they are hungry they eat fewer calories as compared to when they eat in response to being hungry.2 In addition, more frequent eating leads to a higher rate of efficiency of our cellular metabolism, making it more likely that the food that we eat becomes energy used by our bodies and not stored as fat around our bodies.3

Sources of Fiber: Look at the nutrients labels and check out what you are getting. Here are my general guidance with a few personal recommendations:

  • Whole Grain Cereals: 3 to 6 grams of fiber per serving: the entire line of Kashi cereals ; there are many other Cereals on the market that have 3 to 6 grams of fiber per serving
  • Whole Grain Breads: 2 to 4 grams of fiber per slice.
  • Fruits and Vegetables in general are good sources of fiber.
  • Soy, which is a vegetable, is high in protein as well as fiber. Here are some soy recommendations:
  1. Edamame; try Melissa’s brand. It is in the frozen section. Microwave it for 2 minutes and add course kosher salt; it’s awesome.
  2. Boca Brand of burgers and sausages (it’s all soy and actually tastes great)
  3. Morning Star is another brand of the faux meat products (and I am not a vegetarian)
  • Trail Mixes: with 5 grams of fiber per serving these are extremely practical because of how portable they are. Trail mixes can vary in their content quite a bit; some are more candy than anything else. Just check the nutrient content for the  and go for it. This is something you can keep in the car at your desk in backpacks, purses, brief cases, etc.
  • Energy Bars: 3 to 6 grams of fiber per serving.
  1. Cliff Bars
  2. Kashi GoLean
  3. Many others

Here is a plug for Starbucks because they seem to get it. They have prepackaged trays such as their protein breakfast with apple, peanut butter, whole wheat bagel, hardboiled egg, cheeses and grapes.They make their sandwiches  on high fiber bread. They sell individual small packages of trail mixes. While on the pricey side, they deserve credit for offering truly healthy food.

What follows are some of the prerequisite habits you will need to develop to successfully follow the F² formula:

  1. Go grocery shopping at least once per week
    • Buy foods that are portable and contain  3 to 6 grams of fiber per serving. Only buy food that is packaged to maintain its freshness, you can take or store it anywhere including in your car.
    • Make sure you buy enough to last you the entire week.
  2. Never be more than an arm’s length away from your food.
    • Keep it in your desk drawer, purse, backpack, briefcase, coat pocket and glove compartment.
  3. Find your new hunger equivalent
    • If we eat only when we are hungry we will always be in one of two states, famished or full; and, neither one is compatible with optimal functioning.
    • Eat for optimal function. The next time you have to read an e-mail twice or notice you are having a little difficulty keeping focused, eat something. Our function deteriorates before we feel hunger and we should respond to these functional signals by eating, well before we feel hunger. Start paying attention to your performance level and when you sense a slight drop, time to re-fuel. Find your new hunger equivalent, respond to it and you will start eating small amounts often, especially if you add fiber each time that you eat.

F² in summary: Eat 4 to 6 times per day and eat 4 to 6 grams of fiber each time that you eat. If you make   your focus, you will see that your dietary fats, carbohydrates and proteins will fall into place, your function (performance) and mood will improve and, the bathroom scale will most definitely do the right thing. Now let’s move on to my formula for fitness, .

C³-Cardio, Core and Cortical is my formula for how to move based upon the principles of cellular metabolism and neuroscience

Introduction:

Just as we eliminated the word, diet from our vocabulary because of its association with self deprivation, we must similarly excommunicate the word, exercise for its association with, self torture. In its place, I suggest, fitness or physical activity. Physical activity is no different from an essential nutrient of which we need our minimal daily requirement for achieving our optimal performance. Just as we eat primarily to perform optimally, not to lose weight, we need to merge physical activity into our daily lives for the same purpose. Just as it states in Chapter One of any Physics textbook,  the first step in getting the movement we need, we must first overcome our inertiafor which I recommend the following:

  • Drop the all or nothing approach to fitness. Our not having the time to get to the health club for ninety minutes is not a reason for us to be sedentary.
  • Get 10 minutes of moderate physical activity, such as calisthenics or taking a brisk walk, within the first 60 minutes of waking up in the morning.
  • Incorporate physical activity into you activities of daily living. For instance, turn  shower time into fitness time.
  • Instead of deluding ourselves into thinking we have 2 hours to go to the health club, here is a radical alternative; for every hour throughout the day that we are sedentary, such as sitting at work or school, we get 3 to 5 minutes of physical activity.
  • If  we can get to the health club for a fitness class or a work out, let’s consider it a luxury;  but we can not rely on this as the only means of getting our daily dosage of physical activity!!

 

C³  

My fitness formula based upon the principles of cellular metabolism;

designed for you to reach and keep up your optimal performance

Cardio
From a rest, start your physical activity at a low intensity level and gradually increase it so you are at your target heart rate after 5 minutes; keep up your target heart rate for 10 to 30 minutes and then cool down so that you return back at your resting heart rate after 5 minutes. Try to do this 3 to 5 times per week. There are many ways to get your cardio fitness with equipment or without it.


Core
The core is our body’s center of gravity and is the area from the bottom of our rib cages to the top of our hips. The benefits of strengthening  the core is to improve our balance and prevent common injuries such as low back pain. As little as 5 minutes per day of core strengthening has significant health benefits. To begin strengthening your core, you simply need to get on the ball.

Cortical
This is the most important yet most neglected part of fitness especially in the western world. After all, it is the cerebral cortex that distinguishes humans from all other animals on the planet. It is our seat of reason and creativity and it is the part of our brain that most influences what we actually do in the course of our lives. Without cortical fitness, the lower centers of our Central Nervous Systems will have undue influence on our behaviors and place limitations on our reaching our personal potential and leading fulfilling lives.  It is my professional opinion that cortical fitness is the missing link to achieving  and maintaining our optimal levels of health and performance.

Now that you have the formula, apply it to your life for just 30 minutes per day and I am certain that you will see that this small investment of time will pay you significant dividends.

Good luck and keep your eye on the prize; optimal performance.

End Post

Mitchell R. Weisberg, MD, MP

Internist-Psychopharmacologist

Founder-CEO and Personal Physician at:

Optimal Performance MD

by 

Mitchell R. Weisberg, MD

Board Certified Internal Medicine-Master Psychopharmacologist

Founder and CEO;

OPTIMAL PERFORMANCE MD LLC

My fellow Humans, the time has come for us to discard the word diet from our global vocabulary. As a physician, whose duty is to protect and promote the health and well-being of other members of my species, I have taken it upon myself to perform last rites for this mortally wounded word.

Examining its derivation, from the Greek words, diatiaway of living and diaitasthaito lead one’s life, diet entered our world with boundless potential and the noblest of intentions. How ironic that we are banishing a word, whose original meaning, we should emulate as a means of surviving the epidemic we are now facing. However, in the process of commandeering it solely for its own profit, the Diet Industrial Complex corrupted its namesake, rendering diet more a way of depriving than a way of living, and leaving an Obesity Epidemic in its wake. Their corruption began a mere century ago, climaxing in a fury of commercialized chicanery in recent decades. As a tragic result of its corruption, diet has become yet one more example of guilt by association; associating with the likes of GrapefruitCabbage SoupLow FatLow Carb and Cleansing. Conspicuous by their absence from this list of perpetrators are the snake oil salesmen and women who reaped hefty profits from their campaigns of deception. By its falling in with such a crowd we may no longer utter, hear, read or print the word, diet without self-deprivation coming into our minds. Sadly what was for thousand of years an inspiring four letter word has been rendered just another four letter word

The demise of diet can be viewed as the collateral damage of the war waged by our species against what was, ironically enough a byproduct of our evolutionary success; an ample supply of food. For us to wage a battle against food, at least in hindsight, seems like mal-adaptive behavior since, in biological reality, food has been the sole financier of all human endeavors over the entire two million years of our species existence. Scarce since the dawn of humanity, within just the past century, food has become abundant on our planet due entirely to human ingenuity. According to The World Health Organization (WHO), as recently as 1990, obesity eclipsed hunger on our planet for the first time in human history. It is tempting to conclude, therefore, that the Obesity Epidemic is simply the cost of doing business in return for all of humankinds’ evolutionary successes. However, this is a preposterous conclusion, since the trajectory on which it is currently traveling, the Obesity Epidemic will affect 100% of our nations population by the middle of the current century. What is more, writing it off as an inevitability is tantamount to our failing to name the chief perpetrators of the Obesity Epidemic; allowing them to continue carrying out their clandestine operation within our midst. I am referring to the very industry that greedily perverted the word diet for its own profits; profits that promise to grow in perpetuity, as long as their well-organized conspiracy of propagating their mis-characterization of the word diet as some compulsory masochistic ritual we must perform if we want to achieve true salvation from our sins of excess. They hypnotize us, the masses, into believing that they alone hold the proprietary rights over these rituals, and that we too can get them when we are willing to pay the price financially, physically and emotionally. They guarantee success, all the while knowing that woven into the fabric of their program’s design is a certain and highly profitable cycle of failure. Then they dupe us into blaming ourselves for failing at what is after all a program designed to fail from its inception;  a program for achieving health and wellbeing, diabolically rigged as if a carnival shell game; all set up for the purposes of justifying their raison d’être and to exponentially increase their ill-gotten gains.

Every week 10 million viewers look on while morbidly obese “contestants” torture and denigrate themselves while vying for the honor of being, The Biggest Loser, rendering all other contestants, ordinary losers, each of whom believe they personally failed, and leave the show in tears and disgraced. We need not look any further than such obeseploitation to see that it is none other than the members of the Diet Industrial Complex who are most culpable for our nations Obesity Epidemic and for the untimely demise of the word diet; a word whose original meaning was life itself. Regardless of its own innocence, the die has been cast, and this ancient word must forever be laid to rest. Take comfort knowing that sacrificing this word is the first step towards our mission of removing the formidable obstacle that is the Diet Industrial Complex. For only after we collectively eradicate this scourge from our midst will we be able to return to what was, after all, the original meaning and intent of the word diet; a way of living and to lead one’s life.

Diet, RIP.

Mitchell R. Weisberg, MD, MP

Internist-Psychopharmacologist

Founder-CEO and Personal Physician at:

Optimal Performance MD

A Medical Weight Management Program with a Mission;

Optimal Performance

Introduction

To solve Obesity, we must first define the problem;

Why the Body Mass Index causes failure in weight loss programs

If we define Obesity as a medical condition in which excess body fat has accumulated to the extent that it may have an adverse effect on a person’s health, leading to reduced life expectancy and/or increased health problems, then Obesity, without question, is a global epidemic. At about 35% of the total population, people with a normal body weight are a minority in the US.

The Body Mass Index, or the BMI, is the most commonly used reference tool for determining if a person is obese; BMI= Body Weight in Kilograms/Height in Meters2 or (weight in pounds x 703) divided by height in inches then divided again by height in inches. So, a person that is 68” tall and weighs 190 pounds= (190 x 703)/ 682 = a BMI of 28.8. The reference ranges for BMI are as follows:

  • <20 is underweight
  • 21-24.9 is normal body weight
  • 25-29.9 is overweight
  • >30 is obese

Before 1980, doctors generally used weight-for-height tables — one for men and one for women — that included ranges of body weights for each inch of height. These tables were based on weight alone, rather than body composition and were of limited usefulness. BMI became an international standard for obesity measurement in the 1980s.

The public learned about the BMI in the late 1990s, when the World Health Organization (WHO) launched an initiative to encourage healthy eating and exercise. While it is true that a person’s baseline BMI correlates with their risk of developing co-morbid health conditions and premature death, which makes it a useful tool for helping insurance companies decide how much to charge a person for a term life policy. However, it is totally misleading if used in deciding how much weight a person needs to lose to dramatically improve their health and wellbeing. For instance, consider the following scenario of two men, both 72 inches tall. One man weighs 270 pounds and has a BMI of 37, and the other man weighs 330 pounds and has a BMI of 45. Over the next year the 330 lb person loses 33 lbs, 10% of his body weight, while the 267 lb person gains 33 lbs, +12% of his body weight, so they both weigh 300 pounds and have an identical BMI of 41. Both men are well above the obesity BMI of 30; however, their health and mortality risks are quite different, and this difference underscores how educating the public about BMI misfired and actually caused a setback in the public battle against obesity. In fact, the man who lost nearly 10% of his original bodyweight in the above example, now has reduced his health and mortality risks to be more in line with a person that has normal body mass index. The man who gained more than 10% of his body weight, however, now has an extremely high risk of developing co-morbid disorders and of premature mortality. Furthermore, consider this; If the entire US population was one very large person, and this person lost a mere 7% of his collective body weight, cases of Type 2 Diabetes in the US would go down by 58%!* Researches trying to learn about people’s expectations from a medically supervised weight loss program asked participants, at entry, what percentage of body weight they would need to lose to be:

a)      disappointed with the results of the program?

b)      satisfied with the results of the program?

c)      extremely satisfied with the results of the program?

One hundred percent of the participants answered that they would be disappointed with the results of the program if they lost 10% or less of their initial body weight; and 100% also answered that they would be extremely satisfied only if they lost 20% or more of their initial body weight. In the second phase of this study, those participants who achieved a 10% weight reduction since entering the program, again completed level of satisfaction and wellbeing questionnaires; 100% of this subgroup expressed a high level of satisfaction and a significant improvement in their wellbeing since their entry into the weight loss program.* As this study on people’s expectations from weight management programs eloquently demonstrates, weight loss goals that focus primarily on the BMI, or on reaching one’s ideal body weight, are misleading at best, and are likely to have a detrimental effect on participants’ outcomes. The fact is that fewer than half of people on a diet achieve a 10% weight loss, 90% of whom regain this weight, often more, within two years. Obese people who lose as little as 5% of their body weight, improve their general health, wellbeing and longevity, regardless of their BMI.

Thus the primary contributor to the near universal failure of weight management programs is  participants failure to ever really define the problem of obesity or to make realistic, achievable and clinically meaningful weight loss goals. Consequently, they fail to recognize success even when they actually achieve it. Two entities share most of the blame for this public education debacle; our Healthcare System for their failure to effectively medicalize obesity and weight management, and seizing this educational void as an opportunity to perpetuate their campaign of myths and misinformation is the Commercial Weight Loss Industry.

End Post

Still to come in future posts:

  • The Rational approach to Nutrition and Physical Activity in Medical Weight Management
  • The Rational Use of Medication in Medical Weight Management
  • The Rational Use of Surgery in Medical Weight Management
  • Conclusion and the Future of Medical Weight Management

Mitchell R. Weisberg, MD, MP

Internist-Psychopharmacologist

Founder-CEO and Personal Physician at:

Optimal Performance MD

 My nutritional formula for reaching your optimal  weight and performance;

based upon the obscure science called, cellular metabolism 

Unlike any diet you have ever been on, I am about to tell you how to eat and give you the science that backs up what I am saying. All I ask, is not to send me a check in the mail, but to give my nutritional formula four weeks before you try the next sure thing advertised online or on television. Oh yeah, one more requirement; for these four weeks, try to forget everything that you ever thought that you knew about how to eat a healthy diet and just eat the way that I am telling you to eat. You can trust me, I’m a doctor.

  • Eat upon awakening in the morning: this does not imply that we have to cook or go out to a restaurant for breakfast, although you can if you want to, but it does not have to be more difficult than tearing open an energy bar or pouring some high fiber cereal and skim milk into a cup and eating/drinking it.
  • Eat frequently: Eat 6 times per day. Said another way, from the time you wake up in the morning until the time that you go to sleep at night, do not let three hours lapse without eating something. Hunger is a relatively late signal of cellular energy depletion and we consume fewer calories if we eat some time before hunger rings the meal bell. Hunger was an adaptive human response that has been continually becoming more maladaptive since we no longer had to hunt and gather for our daily rations. In the world that we find ourselves today, hunger is an obsolete survival instinct and has become nothing short of a self-imposed human malady. Our energy is managed by 40 trillion single cells that by comparison make even the best labor union seem hopelessly disorganized. Based on the bylaws that govern our 40 trillion cells, cellular metabolism, by the time that we are hungry our cells are collectively on their way to striking, and cells never bluff. Within three hours after the last time we ate something our cells efficiency at converting the next hydrocarbons that we consume into the cellular energy (ATP) that we actually use to run our daily lives is already on the down tick, and they withhold this energy in a currency commonly referred to as fat. That’s right, in the reality of cellular metabolism, obesity is actually cellular starvation!
  • Consume 4 to 6 grams of Fiber each time that you eat: Fiber, while having the chemical structure to be classified as a carbohydrate, is not truly a nutrient, in that our digestive system does not possess the enzyme required to absorb fiber from our intestines into our bloodstream where the cells metabolize nutrients into energy. Therefore, since fiber is not metabolized, we do not directly utilize it for energy like we do other nutrients, such as fructose, the carbohydrate found in fruit . However, due to these same unique physical properties that keeps it from being absorbed into our bloodstream, fiber enhances our sense of satiety, or of feeling full. More importantly, fiber slows down the rate at which the other nutrients that are consumed with it, are absorbed allowing our cells to more efficiently convert these hydrocarbons into useable cellular energy (ATP), leaving less of our nutrient’s energy to be stored in our bodies as fat. In order to get the maximum benefit from dietary fiber,we must consume fiber every time that we eat, which as I already told you, we should do at least six times per day. Remember, all life on planet Earth evolved from a single cell. Some 3 billion years ago, these single cells agreed to live collectively in order to allow for more complex life forms on Earth, but apparently they negotiated the rights to control energy for the duration of the contract. Us human beings came on the scene a mere two to three million years ago into this enduring contract, and while we are undoubtedly extremely complex and the smartest organisms on the planet, we are made up of some 40 trillion cells, to whom we are beholden for the financing of all of life’s endeavors, large and small. Eating frequently and eating fiber every time we eat makes our cells happy, and when our cells are happy, we are happy and healthy; and when we eat this way, we get a bonus and our weight will do the right thing; which means the last thing that we need to think about when we eat is the scale. Just in case you are not yet fully on board yet, here are some other facts about fiber. When people on fiber deficient diets gradually increase their fiber intake to the recommended level of 25 grams per day, they drop weight, they can sustain this weight loss, improve their blood levels of sugar and cholesterol, cut their risk of heart disease, improve their bowel regularity and cut their risk of developing Diverticulitis of the colon, as well as many of the most common cancers that afflict humankind. * Pretty impressive for something that never sees anything other than the inside of our guts and our toilet bowls; and isn’t it nice, for once that someone is telling you what you should eat instead of what you should not eat?
  • Eat before you are hungry! We as a society must immediately stop looking at obesity as the enemy; hunger is the enemy! As recently as 1990, the World Health Organization (WHO) declared that for the first time in human history (some 2.1 million years), global rates of obesity eclipsed the global rates of starvation. Even more, most famine on our planet is not the result of the lack of nutrients, but is a result of nutrient maldistribution, primarily the byproduct of wars and other human social pathology. While advising you to eat before you feel hungry sounds counterintuitive, and certainly will make some dietitians cringe, compare this to trying to not eat when you are hungry, which is, whether intentionally or unintentionally, the inherent mantra of most commercially promoted diets. Said another way, it seems that our collective human response to our evolutionary achievement of eradicating hunger on our planet was to impose huger on ourselves. The result, a global epidemic of obesity, is proof of just how maladaptive this collective response was. One of the key human technologies that was instrumental in humans ability to store food for longer periods, or give it a longer shelf life, was the commercial processing of carbohydrates; the process of taking whole grains and making them into something less than whole grains. According to the United Stated Department of Agriculture (USDA) between 1980 and 2004 the per capita increase in caloric intake increased by 12%, which represents 300 calories. Of this 300 calories, 138, nearly half of the total, was due to an increase in processed carbohydrates while the per capita increase in calories derived from protein and fats was essentially unchanged. In this same period, which interestingly approximates one human generation, childhood obesity increased by 300%! Is this a coincidence? Absolutely not!. By converting 138 calories per day in our diets from whole grain to processed carbohydrate, an exponential rise in the rate of obesity is exactly what we should expect. Recall, that whole grains contain fiber, that non-absorbable nutrient that I was just talking about that actually makes us feel full with less food while at the same time helps our 40 trillion cells more efficiently convert all of the calories we consume to energy that we can use and not store as fat. Once processed however, these whole grains become just another carbohydrate, more commonly known as sugar! So that supports my fiber rant, but here’s what’s more; to eat just slightly sooner than you would is a readily achievable behavioral change as compared to trying not to eat when you are hungry in a world replete with nutrients, and is completely in synch with how our 40 trillion cells most efficiently produce the energy that is essential for us to live our lives with purpose and vigor. Most people today live their lives in one of two states; famished or full, neither of which is compatible with us performing optimally. Numerous studies have demonstrated that when people eat before they are hungry they eat fewer calories as compared to when they eat in response to being hungry.* In addition, more frequent eating leads to a higher rate of efficiency of our cellular metabolism, making it more likely that the food that we eat becomes energy used by our bodies and not stored as fat around our bodies.* Finally, simply think about the last time that you had road rage. Now think about when was the last time you had something to eat?

OK, I know that you had enough of the science, and frankly so did I. Here is a compilation of Fiber Sources. Now when you look at the nutrient labels, you will know what it is you are looking for and it is not the total calories:

  • Whole Grain Cereals: 3 to 6 grams of fiber per serving: the entire line of Kashi cereals; there are many other Cereals on the market that have 3 to 6 grams of fiber per serving
  • Whole Grain Breads: 2 to 4 grams of fiber per slice.
  • Fruits and Vegetables in general are good sources of fiber.
    • Soy, which is a vegetable, is high in protein as well as fiber. Here are some soy recommendations:
      • Edamame; try Melissa’s brand. It is in the frozen section. Microwave it for 2 minutes and add course kosher salt; it’s awesome.
      • Boca Brand of burgers and sausages (it’s all soy and actually tastes great)
      • Morning Star is another brand of the faux meat products (and I am not a vegetarian)
  • Trail Mixes: with 5 grams of fiber per serving these are extremely practical because of how portable they are. Trail mixes can vary in their content quite a bit; some are more candy than anything else. Just check the nutrient content for the  and go for it. This is something you can keep in the car at your desk in backpacks, purses, brief cases, etc.
  • Energy Bars: 3 to 6 grams of fiber per serving. There are hundreds of them on the market, but here are a couple of my favorites:

Here is a plug for Starbucks because they seem to get it. (disclaimer: I have no financial interest in Starbucks) They have prepackaged trays such as their protein breakfast with apple, peanut butter, whole wheat bagel, hardboiled egg, cheeses and grapes.They make their sandwiches  on high fiber bread and dress them with fresh raw vegetables. They sell individual small packages of trail mixes. While on the pricey side, they deserve credit for offering truly healthy, high value food.

What follows are the behavioral modifications you will need to develop in order to successfully follow my F² formula:

  1. Go grocery shopping at least once per week
    • Buy foods that are portable and contain  3 to 6 grams of fiber per serving. The food should be packaged in such a way that freshness is maintained, you can take or store it anywhere including in your car.
    • Make sure you buy enough to last you the entire week.
  2. Never be more than an arm’s length away from your food.
    • Keep it in your desk drawer, purse, backpack, briefcase, coat pocket and glove compartment.
  3. Find your new hunger equivalent
    • If we eat only when we are hungry we will always be in one of two states, famished or full; and, neither one is compatible with optimal functioning.
    • Eat for optimal function. The next time you have to read an e-mail twice or notice you are having a little difficulty keeping focused, eat something. Our function deteriorates before we feel hunger and we should respond to these functional signals by eating, well before we feel hunger. Start paying attention to your performance level and when you sense a slight drop, time to re-fuel. Find your new hunger equivalent, respond to it and you will start eating small amounts frequently, especially if you add fiber each time that you eat.

F² in summary: To avoid the real enemy, hunger, eat 6 times per day and eat 4 to 6 grams of fiber each time that you eat. Make  your new mantra and you will see that your dietary fats, carbohydrates and proteins will fall into place, your performance, that is what you do and how well you do it, your motivation and your mood will all improve and your bathroom scale will do the right thing.

That is it. Now go have a snack!

End Post

Mitchell R. Weisberg, MD,MP

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