Obesity and Natural Health
By Kathy Gruver - LMT, RM, NHC, MS in Natural Health & Doctorate in Traditional Naturopathy

 You can’t watch the news or read a magazine without some chatter about the obesity epidemic in the US. It’s true we are fatter than ever. And millions of dollars are being spent on both illness due to obesity and diets, pills and surgeries to lose weight. If you are struggling with your weight, what can you do? There are so many contributing factors to weight gain and many things you can do to lose that weight. I’m going to give you an overview of some of these options.

First off, I want to explain leptin. Leptin is a chemical in the brain that tells us when we are full. Some of us have more leptin than others and we are finding that certain chemicals can suppress leptin. Artificial sweeteners like aspartame can stifle this important compound. This is frustrating because these artificial sweeteners are used in a lot of diet products. What this means is no matter how much of this food and drink we consume, we aren’t going to feel full and we’ll want to keep eating. This is why I recommend doing away with pre-packaged foods, “diet” products, artificial sweeteners and soda. Soda, diet or regular has no nutritional value and can be contributing to weight gain. Studies have shown correlations between high fructose corn syrup consumption and weight gain in this country. Though some scientists say it’s not true, I still avoid products with high fructose corn syrup. It has no nutritional value and why risk it if it does indeed cause weight gain?

The other thing to cut back on is alcohol. Wine certainly has been shown to have health benefits, but it’s just empty calories. And since the body burns alcohol before fat, it might leave you happy but chunky. And drinking enough water is vital for weight loss. Make sure you’re getting at least the 8 recommended glasses per day. It not only keeps you hydrated, but it’s a calorie free way to fill your stomach and give you a sense of fullness. I also suggest starting every meal with a big salad or helping of vegetables. They are rich in necessary minerals, a great source of fiber and are very filling. You’ll want to eat less food if you start with healthy vegetables.

When it comes to weight loss and food, there is no one size fits all approach. Some people do better cutting out carbs, others benefit from cutting out fat. Remember though, we do need SOME fat. It’s used for healthy hair, skin, muscles, brain function and helps metabolize certain vitamins, so don’t cut out fat completely. Make sure however, that you are getting healthy fats, like olive oil, avocado, flax seed oil, etc. What you should be avoiding at all costs is Trans Fat. These come from hydrogenated or partially hydrogenating oils. Even if a packages states “no trans fats” if there is any hydrogenated or partially hydrogenated oils in the ingredients, it has Trans Fats in it. Let’s stick with real food that our grandparents ate - if my 82 year old grandmother has never heard of it, I try to avoid eating it.

There are many diet plans that encourage elimination of carbohydrates. Again this works for a certain percentage of the population. South Beach Diet and Atkins are two programs that do away with carbs. I caution anyone starting a diet similar to this to be aware that the goal is for a lifetime change, not a temporary fix. If you’re going to do a diet plan, make sure it’s something you can stick with forever. I have many clients that have had success with Weight Watchers, it’s not only easy to follow, but you get the support of a group environment. Having people in your life cheer you on and not sabotage you is very important for a weight loss plan. Especially if your partner is afraid you might change and leave him/her or if they have struggled with weight loss themselves. Make sure you have people in your corner.

There is a new buzz in the science community about something called chemical calories. We have been seeing evidence that pesticides, herbicides and plastics may affect the body’s ability to burn fat. Our bodies are not designed to handle these artificial components and they are stored in our fat cells. Many of the animals we consume for food have been given chemicals to fatten them quickly; these might also be fattening us. These toxins have also been shown to damage our weight control system. Some prescription drugs may also have the side effect of weight gain, like steroids. Some people’s bodies are better at shedding these toxic compounds than others. To help remove these compounds from our bodies, it might be useful to do a cleanse or a fast. Be careful not to fast too fast though as the toxins can mobilize too quickly and cause us to get ill. Start slowly and consult a dietician or physician for help. For more information about chemical calories I recommend the book 'The Body Restoration Plan' by Paula Baillie-Hamilton.

As the movie 'Supersize Me' (also recommended) points out, our portions have gotten out of control in this country. Our food is not only worse than it was 20 years ago, but we’re consuming more of it. The “clean your plate” generation is getting bigger and bigger. Combine that with clever marketing and cartoon characters selling bad food and our children are bearing the brunt of the weight problem. 16% of our children are currently overweight with another 34% on their way. It’s critical to start good food education early and try to encourage kids to eat healthy and exercise more.

Speaking of exercise, it used to be thought that the key to losing weight was as easy as balancing calories in/calories out. And it certainly does make a difference. We have to be exercising to burn calories. We all have a resting metabolism and that varies amongst people, but moving our bodies, working up a sweat and finding exercise that we enjoy is extraordinarily important to weight loss. The key is finding something that YOU like to do, not your neighbor or husband, but that YOU enjoy. If exercise is a problem for you because of your weight or joint problems, look into low impact exercise like a recumbent bike or water aerobics. It’s a great start to get you active.

Let’s talk briefly about supplements. There have been diet pills as long as people have consumed food. Beware of ads that promise too much. “Drop 30 pounds overnight with no exercise” may sound great, but what is it doing to your body? And is it really possible? The pounds came on one at a time over many years and they must go off the same way. There is no magic pill. Here are a few herbal supplements that will be safer on the body: Chromium has been used for years to help with diabetes. It also allegedly speeds metabolism. When taken with HCA (Hydroxycitric acid) it showed slowing of the appetite and decreased fat stores in recent studies. 5HTP which is a precursor to serotonin in the brain helped women feel fuller sooner and consume less carbs. It also showed lowering of blood glucose levels. This supplement is also great for depression and sleep (do not take 5HTP if you are on SSRIs for depression). Caffeine is a metabolism booster and green tea extract is recommended.

We often look at heavier people and assume they got that way purely by eating too much bad food, but that’s not always the case. As mentioned before, chemical calories or side effects could be the culprit. Here are some other hidden causes of weight gain.

Thyroid insufficiency and adrenal fatigue can contribute to weight gain; have a blood test to check your hormone levels.

Stress, which releases cortisol in the body is now being linked to belly fat. Relax more!

And heredity, which we can only do so much about. I believe we are in control of our lives and sometimes it’s an easy out to say, “Well, my whole family is big.” You might not have to be like them, try to make a different choice.

Also, scientists are seeing links between depression and obesity. Perhaps because when people are depressed they tend to eat more and exercise less. If you are feeling depressed see a professional.

Studies have also shown that lack of sleep can contribute to inability to lose weight. Make sure you’re getting your zzzz’s.

I want to conclude with goal setting. Make sure your goals are realistic. We have a set point that our bodies try to maintain. This is different for everyone. We can’t change it! For it to work properly we must have nutrients, exercise, an intact brain and proper hormone balance. I see many people aiming for a weight or body size that they are never going to reach. Don’t idolize models and celebrities; they have the time and money for trainers, custom food and airbrushing. Try not to compare yourself to others around you. We should be striving to be healthy at whatever size we’re at. Yes, extra weight has social stigma and leads to illness, but the important thing should be health not looks. Set realistic goals and know that this is a time commitment, but the rewards are truly worth it. Good luck in your journey!
And, Happy New Year! 

Kathy Gruver on Big Blend Radio
Discussing Obesity & Natural Health, Kathy Gruver was a featured guest on Big Blend Radio's 'Ultimate Living' show which aired live on Jan. 22, 2010. To listen to her interview, please double-click on the play button below.