Ask Arlene
| 11 November 2009
Question
I have been trying to lose weight on and off for ages and cannot do it on my own. There are no good dietitians in my area, so I wondered what you thought of Weight Watchers?
Answer
Weight Watchers has been around for 41 years and is one of the best known of all weight-loss programs. It places no foods off-limits, relying on the Points system to promote portion control and steer dieters toward foods that are low in fat and calories and high in fibre. A study published just last year showed that people in the program lost more weight than those who dieted on their own. I think you have made a sensible choice.
Question
I am trying to get into shape, but every time I go running I get a stitch in my side and have to stop. What is causing this, and how do I make it go away?
Answer
The best way to deal with “I have been stabbed below the ribs” feeling is to take it easy. Side stitches may be a sign that your body isn’t fit enough for your workout. Cut back on the mileage or run at a slower pace until you have been pain-free for a few weeks. As for what causes stitches, opinions vary. They could be rooted in your diaphragm (the sheet of muscle beneath your lungs), which is prone to cramping if it is, nor used to working hard. Or the problem might be a spasm somewhere in your small intestine, which may be having trouble digesting while you jog. If a less intense workout doesn’t relieve the discomfort, allow more time between eating and exercise, and drink more water before and during your run to help prevent cramping.
Question
I keep reading that the low-carb, high protein Atkins diet is good for the heart. Could this be true?
Answer
Here is a summary of what the research shows:
The claim: The Atkins diet lowers cholesterol and potential harmful fats known as triglycerides.
The reality: Yes, dieters’ cholesterol and triglyceride levels do go down, but this is not a significant finding because these levels temporarily drop any time you lose weight by any means.
The claim: The Atkins diet is good for your heart.
The reality: Decades of independently conducted scientific studies have found that diets high in meat and animal fats are linked to increases in heart disease, certain cancers, obesity and diabetes.
The claim: As long as you progress through the diet’s phases and add healthy carbs, such as low-glycaemic fruits and vegetables, and eventually whole grains, you can follow this program for life.
The reality: Researchers reported the following findings from a six-month Atkins funded study:
An estimated 66% of the weight lost was from fat, which means that 1/3 came from muscle and water. Losing muscle mass is never desirable.
68% of people experienced constipation, 63% had bad breath, 51% had headaches and 10% had hair loss. In short, for health reasons, the Atkins’ diet is unsound to follow for more than a few months, since it is too high in saturated fats and there is little evidence that improved cholesterol and triglyceride levels stay that way.
Question
I have not worked out in a year, so I think some of my muscle has turned to fat. I want to lose the fat before I start building muscle again. How do I do that?
Answer
Your muscles may have atrophied, but they have not turned to fat. Fat and muscle are two different and distinct types of tissue. Muscle can’t turn to fat any more than water can turn into steel. But as muscles shrink because of inactivity, fat can fill the space where the muscles used to be, giving the mistaken impression that the muscles have turned to fat. Start your new program with both cardiovascular exercise and weight training. As you develop more muscle relative to fat you will notice more tone and definition. A ½ kilo of muscle will take up far less area than a ½ kilo of fat. So you will look better even though your weight may not necessarily change.
Question
How do I get rid of saddlebags? I know I cannot spot reduce, so what is the best way to improve the area?
Answer
For most women, fat on the thighs is slow to come off, so you need to be patient and realistic. A pear shaped body cannot be transformed into a string bean shaped body. You can however, become a smaller pear. This requires a three-pronged approach: cardio exercise, strength training and sound eating habits. Cardio exercise such as jogging or cycling will boost your calorie burn significantly, helping create the calorie deficit necessary for fat loss (cutting back on calorie consumption helps too). Strength exercises for your chest, back and shoulders will change your whole body so that it appears more in proportion; lower body strength training will make your hips more shapely and your leg muscles stronger, giving you more power for your cardio workouts. Don’t be seduced into wasting your time doing side leg lifts or other hip exercises. The muscles in the saddle area are very small and those exercise aren’t going to do much.
Question
I love to eat fish, salmon and cod especially, but my boyfriend is dead-set against it. I've only recently managed to force him to eat meals with chunk tuna in them, but to get him to eat a filet of fish seems impossible. He says he doesn't like the smell or texture. Is there a clever way to cook healthy fish for someone like this? - Jana
Answer
You don't say whether you've tried sharing, say, shrimp or scallops with your boyfriend. Both deliver fish's health benefits -- including heart-healthy omega-3 fatty acids -- without tasting "fishy," though each does have a distinctive taste and texture. Try grilling kebabs with bell peppers, onions and scallops or shrimp. Good luck!
Question
I am allergic to iodine, which means I can't eat fish or shellfish. What foods can I substitute that will have the same benefits as fish? - Barb
Answer
You can get omega-3 fatty acids from walnuts, soybeans and tofu; the antioxidant selenium from Brazil nuts, shiitake and button mushrooms; and Vitamin D and protein from milk and other fortified dairy products.
Question
Do herbal teas or decaffeinated green teas bring the same benefits as regular green tea?
Answer
Decaffeinated green tea should offer the same benefits as regular green tea; though, science hasn't quite pinned down what those benefits are. It seems likely that green tea, which has more antioxidants than other teas, might promote cardiovascular health and protect against some cancers. As for herbal teas, the potential health benefits depend on the mix of herbs, each of which has its own nutrition profile.
