WBTV does a story on the Weight Management Genetic Test and how it has helped one of our success stories -- Pulkit Sang. He has lost over 50 lbs and kept it off. See the story below:
Kenny Before
Like many people, Kenny never noticed exactly how much weight he had put on over the last 20 years. Year-by-year his weight slowly crept up, a couple of pounds here and a few pounds there. However, in October 2010 while attending a wealth workshop, Kenny scored well in every area but what was troubling him most—his health. Only then did he come to the realization that carrying nearly 170 pounds was too much for his 5’ 5” frame to handle.
Kenny didn’t want to jump on the newest fad diet and was committed to making a lifestyle change—but he didn’t know where to begin. That’s when he learned about the Inherent Health Weight Management Test. His results indicated that, according to his genes, he would respond best to a low carb diet combined with high intensity exercise.
Kenny began making changes to his food intake immediately after receiving his results. With the help of his wife, he started reading labels at the grocery store and together they began eliminating high carb foods from their diet. For the first 30 days, Kenny used the free Inherent Diet and Nutrient Analyzer™ service’s online journal to track what he was eating and to help ensure his diet consisted of the right proportions of each food group. Along with the changes to his diet he began working out for an hour at least three times a week. Although adding exercise to his daily routine was hard at first, over time Kenny’s energy levels dramatically increased and he hardly remembers a time where exercise wasn’t part of his daily life.
Kenny After
As he began shedding pounds Kenny took to his social network for motivation. He took pictures at his weekly weigh-ins and uploaded pictures of his meals. When Kenny had challenging days,he read the words of encouragement left by his friends and family who were accompanying him along this journey.
In the 12 months since taking the test, Kenny lost a total of 34 pounds. He feels great and credits a better understanding of his genes as the key to taking the weight off and keeping it off for good.
Regards,
The Inherent Health Team
I recently read an interesting article from The Atlantic online, “All Diets Work if You Stick to Them.” The article mentioned a study from the American Journal of Clinical Nutrition that basically concluded that all diets work if one adheres to the diet’s specific guidelines.
Oh really? What about genetics?
Like the majority of other weight loss studies, this one does not take genetics into account. And in an effort to not sound overly self-serving, perhaps it helps to take a look at the information from this prospective:
All diets appear to have similar results when they are averaged. However, there are some big differences in the amounts of weight lost among individuals adhering to the same diet. Like expected, no two individuals see the same results when following the same diet; some will lose a lot of weight, some will lose a little and some will actually gain more weight than when they started the diet.
Why? Genetics. Perhaps this is why dieting can be very frustrating. Most would agree that seeing your partner or friend lose weight while adhering to the same diet as you, and you actually gaining weight, is frustrating. But again, not everyone is the same and not everyone has the same genetic make-up.
The article also said while different diets allowed for varying proportions of carbs, proteins and fats, and some individuals found their diets harder to stick to than others, each diet “worked.”
Is that what dieting has come to? Finding something that is marginally acceptable and saying that it “works”?
Losing weight shouldn’t be a cookie-cutter, one-fits-all approach. It should be about knowing what will work best for your body and finding a way to turn that knowledge into a lifestyle. We have found that people can lose more weight by properly matching diet and exercise to their personal genotype and people on the “right” diet for their genes lost more weight than people on the “wrong” diet for their genes.
After all, your personal genetic make-up is a component of your life, so why not use that approach when losing weight?
Regards,
Gary Breton
Director, Genetic Test Brands
Shakespeare’s quote but that is the question. Do you want to be a diabetic or do you not want to be a diabetic?”
The Center for Disease Control has solid evidence that shows a strong correlation between obesity and diabetes. I love how one author put it “we are eating ourselves into a diabetes epidemic!”
The past weeks have seen a flurry of blogs, news blasts and tweets all commenting on the fact that celebrity cook Paula Deen was diagnosed with diabetes three years ago and is now a paid spokesperson for a pharmacy drug company.
Paula Dean is well loved. It seems people like her because she, first and foremost, is a mom. Not a fancy chef but a good cook who loves her family, wears aprons, puts her fingers in the food to taste it and laughs a lot. I reviewed her recipes (love one recipe name: double chocolate ooey- gooey butter cream cake). Let’s just say not much plant based nutrition going on here, lots of saturated fat and sugar. We need to nourish our bodies with nutrients and foods that heal our bodies. Yes, I know it is hard to change the way we eat but it is no longer an option. Why?
Currently, seven of 10 American adults are overweight or obese. It is known that being overweight and poor eating habits cause disease and it is now understood that there is a codependent relationship between diabetes and obesity. Of those diagnosed with Type 2 Diabetes Mellitus, 80-90 percent are overweight or obese.[i] Why do you think that is? For one, greater body weight increases insulin resistance because fat interferes with the body’s ability to use insulin.
Everywhere you turn there is another weight loss plan saying “pick me, pick me”. Please, forget about putting on a bikini for a before/after picture when you lose weight. Instead, pick a weight program that focuses on your health. Think about a better cholesterol level, improved insulin resistance and normal blood pressure.
Courtesy of the Center for Disease Control
There are medications and drugs to help the body utilize insulin more effectively but the Diabetes Prevention Program (DPP) has shown that weight loss through moderate diet changes and physical activity can delay and prevent Type 2 diabetes. This study showed that people who focused on lifestyle changes reduced their risk of getting Type 2 DM by 58% while the group who received a medication (and information on diet and exercise) only reduced their risk by 31 percent. Not sure how old Paula is, but lifestyle changes were even more effective (71 percent risk reduction) in those ages 60 and older.[ii]
Paula Deen is 5’6 and weighs 160 pounds (sorry got that info from a tabloid) which means her BMI or body mass index is 25.8. According to the BMI charts she is overweight, not obese. In order to get her weight down to a normal BMI she would only need to lose 10 pounds. And research shows that even that small amount of weight (10 pounds) can be enough to improve your blood glucose level and insulin sensitivity.[iii]
My advice to Paula is “Be an advocate by improving your health. Help control your diabetes, lose weight, find a personalized eating and exercise program. These changes just might be the best investment you make for your future”.
Thanks for your time,
Julianne Downes RD
Julianne Downes
Julianne Downes is a nutrition communications expert with over 15 years of integrative medicine training and education. As a registered dietitian and certified weight management trainer, she has been very involved in the development of weight management programs and is the author of personalized meal plans, a dining out guide and a 12 week DVD series.
[i] www.nikkl.nih.gov/type 2 diabetes
[ii] New England Journal of Medicine 2002; 346:393-403
[iii] www.diabetes.org/food
When I imagine winter, images of a big, furry bear hibernating comes to mind (at least here in the Northeast). Let’
s face it – with dark and cold days, winter is not a very motivating or accommodating time of year to get in shape. Unfortunately, swimsuit season is right around the corner. What if you could eat the warm comfort foods you love, spend less time in the kitchen, AND stay on track with your Inherent Health Weight Management goals? Yes, miracles can happen. They are called crock-pots!
If you are not a crock-pot expert, there are some useful resources at the bottom of this entry to get you started. Here’s a quick primer – you get up in the morning, add some pre- cut ingredients into your crock-pot, set the temperature and when you arrive home at night, dinner is served! I recommend finding a few crock pot recipes your family loves (and follows your Inherent Health Diet Identity) and cut the vegetables ahead of time. These can be stored in gallon sized freezer bags and taken out to thaw in the refrigerator the night before you plan to use them. Allrecipes.com has a great article on how to freeze fruits and vegetables.
Photo Courtesy of Shutter Stock
Not sure if your favorite recipe follows your Inherent Health Diet Identity? Use our Inherent Health Diet & Nutrient Analyzer. You can plug in any recipe by selecting “Recipes” and then “Create A New Recipe”. This tool will add up all of the calories, fat grams, carbohydrate grams, and protein grams for you. Best of all, it will be saved to your favorite recipes for easy reference and quick uploading to your daily food log. Below I have listed a recipe from The Food Network that sounded delicious to me and works well for all Diet Identities. No need to add it to the Diet & Nutrient Analyzer because we have already done it for you.
Makes: 4 servings
Prep time: 15 minutes
Cook time: 6hrs 15 min
Nutrition Info per Serving:
468 calories: 55 grams carbohydrates (46%) 38.5 grams protein (32%) 9.5 grams fat (18%)
Ingredients
Directions
In a slow-cooker, combine the chicken and all remaining ingredients except the rice. Mix well to combine. Cover and cook on low for 6 to 8 hours or high for 3 to 4 hours. Serve over rice.
Carb Reducer? Half the portion of rice or replace rice with a side salad
Fat Trimmer or Better Balancer? No need to do a thing!
Best Regards,
Nicole Belanger
Customer Service Supervisor
Resources:
For more make ahead crock pot ideas: The Food Network
Tips for freezing foods: Allrecipes.com
Tips for freezing fruits and vegetables: Allrecipes.com
Additional ideas for other make ahead meals: WebMD
Tips for using your crock pot like a pro: Ehow.com
With all of the sweet treats, celebratory drinks and festive parties during the holidays, preventing weight gain in November and December can be challenging at best. But it’s not impossible. And believe it or not, it is feasible to actually LOSE weight during the holidays.
Tracy Heckman did just that. Tracy, a Fat Trimmer, took the Weight Management Genetic Test in June 2010 and hasn’t looked back since. By following the recommendations provided in her test results, Tracy was actually able to lose weight over the holidays, adding to a grand total of 56 pounds she has lost since taking the test. Quite remarkable!
Tracy has graciously shared some of her tips for staying on track through the holidays – or anytime temptation waits – with Daily Swab readers. Whether you are traveling on vacation, just starting the diet or about to head to a special gathering, these tips from Tracy will keep you on track!
Tracy’s Tips
Did you successfully maintain or lose weight over the holidays? Tell us about it! Share you strategies for staying on track.
Pulkit's before and after photos
As the year comes to a close we wanted to give you the gift of hope by sharing a customer success story.
Pulkit, a 25 year old banking professional, struggled with his weight since middle school. As an adult, he made numerous attempts to shed significant pounds, relying on “common knowledge” – cut out the sweets and exercise – but like millions of people in the same boat, was never able to lose more than a few pounds at a time. “When you only lose 4-6 pounds after dieting and exercising for a month, it’s easy to give up,” he said. The ongoing struggle took a toll on his self-esteem and Pulkit had come to terms that he would be overweight for life.
When Pulkit learned about the Inherent Health Weight Management Genetic Test, he wondered if this could finally be the key to losing the weight and keeping it off. His test results indicated that his body would respond best to a diet low in carbs and high metabolic exercise (a change from the strength training that he previously engaged in). Although Pulkit tried “low carb” diets in the past, the test results educated him on the difference between good carbs and bad carbs and suggested foods that were best suited to his unique genetic makeup.
After one week, Pulkit lost more weight (7 pounds) by dieting and exercising according to his genes then with any of the approaches he had tried in the past. Eight months later he was down more than 50 pounds; reduced his body fat by nearly one-third; and went from a size 38 waist to a size 32.
Pulkit credits the test with arming with providing the information and confidence that he needed to dramatically alter his life. In his own words, “I never again have to wonder if the latest diet trend would work for me because my genes will never change,” he said. “I have come to understand that losing weight should require work, but it should not be a constant struggle. I‘ve adopted the information from the test into my lifestyle to ensure I will always retain a healthy weight.”
As we head into the New Year, we hope sharing Pulkit’s story provides you with the encouragement you need to begin or stay on your own health journey. We wish you and your loved ones a happy and healthy holiday season.
Until Next Year,
The Inherent Health Team
You may be familiar with the “Eat This, Not That!” diet craze that has been the focus of numerous books as well as regularly featured on the Today Show and in Men’s Health. The idea is simple: substitute a less healthy option with one that gives you more bang for your caloric buck. For example, instead of ordering a large burger and fries at the drive-thru window, consider ordering a grilled chicken sandwich and some apple slices. Easy concept, right?!
Well, we wanted to put a little spin on this idea and bring you “Eat This, Not That!” diet solutions straight from individuals who have all taken the Weight Management Genetic Test and have implemented new eating habits as a result.
Carb Reducer:
When you are a Carb Reducer, it is important to find low and healthy carb options that are still enjoyable.
Photo Courtesy of Science Photo Library
Love breads, bagels and pastas? Kenny G. from Henderson, NV says eat this, not that: “…recently I changed the type of bread I eat from mass supermarket high carb bread to Julian Bakery bread with total of 1 carb, no preservatives and gluten free.”
Spud lover? Sally N. from Rochester, NY says eat this, not that: “Instead of potatoes, I will eat cauliflower or broccoli, foregoing butter and using a little spice to kick it up a notch.”
Peanut butter connoisseur? Kenny G. says eat this, not that: “I also changed the type of peanut butter I eat from supermarket brand to one that doesn’t contain hydrogenated oils and other preservatives.”
At fast food restaurants: Sally N. says eat this, not that: “When I am out and about and caught in the fast food line, I will choose the veggie burger, minus the roll, and ask for extra lettuce and tomatoes to make it my way. It comes in a nice little dish with a cover.”
Interested in finding more Carb Reducer-friendly recipes? Check out the Low-Carb Dinner Recipes page from BetterRecipes.com
Photo Courtesy of Super Stock Images
Fat Trimmer:
Cut the fat! When you are a Fat Trimmer, it is important to monitor your daily fat intake while still finding delicious and healthy options.
Meat eater? Tracy H. from Summerville, SC says eat this, not that: “Something else I don’t have to give up is having burgers. I can have what is called a Greek garden burger. It is a veggie burger on a whole wheat pita instead of beef on a white bun.”
It is all about the substitution: Sally N. says eat this, not that: “I use ground turkey instead of beef in recipes like meatloaf and stuffed peppers.”
What came first, the chicken or the egg? Instead of cooking with or eating eggs, consider eating egg whites or egg substitutes.
Can’t forget about the potato chips: If you’re having a salty snack craving, consider opting for the baked chips as a healthier option.
Want to find more alternatives to fatty foods? Check out the Healthy Meal Makeovers page from the Food Network.
Better Balancer:
Being a Better Balancer is all about balance and finding low-calorie ways to still enjoy the foods you love! Here are some suggestions from Nicole B. in Boston:
Photo Courtesy of Visual Photos
Got milk? Instead of cooking with, or drinking, whole milk (which is full of calories from fat), try a reduced 1% or skim milk. Not creamy enough? Many dairy alternatives, such as almond or soy milk, provide a more creamy texture and still offer a low-fat alternative to whole milk.
Snack attack: Everyone needs a snack every now and then but it’s what you fuel your body with, is what makes the difference. Eat this, not that: instead of chips or crackers, try opting for nuts, seeds or legumes.
Sweet tooth! When looking for something sweet, consider picking up fresh or dried fruit instead of a candy bar; it may not have rice crispies in it but fruit has its own natural sugar.
Best,
The Inherent Health Team
Its official, the holiday season is in full swing. This time of year can be the perfect storm of events to set back even the most careful dieter – delicious food, stress, lack of sleep and cold weather, just to name a few. If you ate as many slices of pumpkin pie as I did on Thanksgiving then Santa will definitely be putting you on the “naughty” list.
WebMD -"Top 10 Holiday Diet Tips of All Time"
WebMD has compiled a list to help you stay on track during this hectic time and I have highlighted a few of my favorites below. To view the complete article click here.
Wear tight clothes
While changing into sweatpants before eating a large meal sounds like a great idea, it is a surefire way to overeat. If you are wearing that dress or suit you have spent months trying to fit into, you will likely be more conscious of what you are eating.
Photo Courtesy of Super Stock Images
Do not skip meals
It sounds simple: avoid eating breakfast or lunch so that you can “save” those calories for later. The best way to avoid overeating is to make sure you are eating throughout the day and never arrive hungry to a dinner party. Try eating something small beforehand, like an apple with peanut butter or a cheese stick.
Focus on activities instead of food
Instead of having food as the main attraction, bring high-energy games like charades or ping pong to play indoors. You can even take the party outdoors for ice skating or building snowmen. According to the Compendium of Physical Activities published by the University of South Carolina School of Public Health, ice skating for an hour has a MET value of 6. If you are high MET this is a great way for you to get your weekly allotment of exercise in and have fun at the same time.
Photo Courtesy of Visual Photos
Perhaps the most important tip this holiday season is to practice patience and forgiveness with yourself. Take one day at a time and don’t let one slip up discourage you. Even if you are not following your diet perfectly this season, it does not mean that you cannot implement some of the principles you have learned from the Weight Management Genetic Test. Remember some of these guidelines while snacking at your next event:
Carb Reducer? Avoid the tortilla chips and opt for a handful of nuts or veggies with dip.
Fat Trimmer or Better Balancer? Avoid the high fat dips or nuts and opt for chips and salsa instead.
Best Regards,
Nicole Belanger
Customer Service Supervisor
Thanksgiving is over and the cold winter months are almost upon us. Much of the population will have to deal with inclement weather this winter, so what do you do on those days when you are snowed in and simply cannot make it to the gym (or simply do not want to brave the cold)? The answer lays in your own living room: exercise at home!
Indoor exercises can be broken down into a few categories:
Aerobics, physical exercise of relatively low intensity, can range from a leisurely walk to a grueling session on an elliptical. Unless you are willing to pay big bucks for a machine at home, we suggest trying exercise videos which often times can be found through many cable providers or online. Exercise videos (as well as interactive video games) elevate heart rate and burn calories. If videos are not appealing, try using the stairs in your house as your own personal StairMaster.
While dumbbells and hand weights are ideal, weight training to improve muscle strength and tone can be done with many household items. For example, try using phone books or large soup cans. Some great weight exercises are curls, lateral raises, dumbbell overhead press, or triceps extensions.
Calisthenics, a form of aerobic exercise consisting of a variety of simple, often rhythmical movements, are some of the more popular forms of indoor exercises and are used to improve balance and endurance. These include push-ups, crunches, squats, lunges or jumping jacks.
For additional indoor exercise suggestions, check out Boston.com and Livestrong.com.
The Inherent Health Weight Management Test provides each individual with their own MET score. For moderate MET score individuals, sticking to calisthenics and aerobic exercises will yield the best results. Those with a high MET score should engage in vigorous aerobic exercises and weight training. Visit the Compendium of Physical Activities for a full list of activities and their corresponding MET values.
Before beginning a workout at home, make sure to clear a large enough space in your living room, basement or garage so you can move freely without risking injury. Don’t get discouraged when the flakes start flying; your workout does not have to suffer when you are forced to stay indoors!
Best,
The Inherent Health Team