Rational Thought

Supplement-Geek.com

2010-06-25T14:46:00.000-07:00

Supplement-Geek.com
Joe Cannon

Hi everyone. I want to let you know that www.Supplement-Geek.com Is where I will be posting reviews on dietary supplements in the future.

You can get instant updates on supplements I review at Supplement-Geek.com All reviews are unbiased with no hidden agenda.

if you have a website or blog, please link to Supplement-Geek.com so you can help me help more people.

If you want me to review a supplement you take, email me and I will try to help you.

Blogger hacked by Deplayer.net Here is How to Fix it

2010-03-05T16:30:00.000-08:00

Blogger Hacked and Redirected to Deplayer.net Here is How To Fix It

If you use Blogger (blogspot) and installed a Visitor Counter plugin you may have gotten an unexpected redirect to a scam website today 3/5/10. That’s what happened to me on my blog Joe-Cannon.blogspot.com

Every time I logged on to the blog I was taken to the site “deplayer.net” . Every page I tried to access took me instead to that site. When I tried to remove the visitor counter, it wouldn’t let me. After some digging I discovered “The Real Blogger Status website which gave me hints on how I could remove the program.

This is what I did

1. Use Internet Explorer (firefox might work too but I used IE). Go to Tools and then Click on Internet. Set security level to High or medium high (if medium doesn't work use High)

3. Go to your blog. It may not load because the security is set to high. That’s ok . now from Blogger go to you Layout. Look for the Visitor counter and click remove. That should take care of it. Hit refresh and the visitor counter should be removed and your blog should work it did for me

Deplayer.net took several weeks to do its dirty work so I suggest you do not use the visitor counter from the Blogspot website. Instead use Google Analytics or another program called Statcunter which I have also used and is good.

Jilliann Micheals Sued Because of Weight Loss Supplement

2010-02-11T14:09:00.001-08:00

Biggest Looser Trainer Jillian Michaels Sued over Weight Loss Supplement

Joe Cannon, MS

www.Joe-Cannon.com

As you may remember, I recently reviewed one of several weight loss and appetite control supplements being advertised by Jillian Michaels, one of the trainers on the TV show, The Biggest Looser. If you missed my review, click here

Now I have an update to that blog. Jillian Michaels is being sued for about $5 million by a woman in California who purchased a product called Jillian Michaels Maximum Strength Calorie Control. The woman claims that the product did not reduce her appetite or help her lose weight as it was advertised to.

I am not surprised by the lawsuit because I never thought any of the products would work. Jillian Michaels was chosen to be the spokesperson for this line of supplements, because of her role on The Biggest Looser. People see her kicking butt on TV and she’s attractive so people automatically will assume that she has some secret to weight loss. Beautiful people are also often deemed smarter than the rest of us.

NBC, which produces The Biggest Looser, sells various items on their website. The supplements endorsed by Miss Michaels are not listed although other products with her image are.

Interestingly, NBC does list a Biggest Looser Protein Powder although a woman other than Miss Michaels (I believe one of the former winners of the Biggest Looser) is on the label. In light of this lawsuit, NBC may want to rethink advertising protein powder.

The idea of Miss Michaels touting weight loss supplements on TV gets to a bigger issue that personal trainers should be aware of. All good self-employed personal trainers have liability insurance to protect them from unforeseen accidents which might occur during fitness sessions.

Most trainers don’t know that their liability insurance policies will probably not cover them against law suits arising from the recommendation or endorsements of dietary supplements. This makes sense because supplements are not exercise. Most fitness trainers have at the very least only a rudimentary idea about how supplements work and less of an idea about which supplements don’t work.

Fitness trainers should remember this because dietary supplement companies has been targeting them for years because the industry wants them to sell their products. This is why Miss Michaels was employed to endorse these supplements.

Does Miss Michaels have personal trainer liability insurance? If anybody any insights on this, I’d like to know who is insuring her and whether that policy covers dietary supplement endorsements. I am sure she is covered by various NBC policies because of her role on The Biggest Looser.

As for the lawsuit, I am saddened that an American citizen with access to libraries and the internet could not have discovered for herself how useless - and un-different from the rest of the pack - these products would be. A quick web search would have turned up my blog review of Jillian’s Maximum Fat Burner supplement. A few minutes on my blog and I could have saved that woman $40 and a lot of disappointment.

I'm certain the fitness organization Miss Michaels is certified by must have covered the basics of nutrition and hopefully the futility of weight loss supplements. If Miss Michaels looses this lawsuit, will she lose her fitness certification?

The company that makes these supplements say that the ingredients are backed by science however looking at the ingredient list I don’t see it. In fact, the ingredients in the calorie control supplement look a lot like what I reviewed in Jillian Michaels Maximum Fat Burner – caffeine and caffeine containing compounds.

The sad thing is that people assume that personal trainers know about supplements. This lawsuit is just one example of how that assumption isn’t always true.

I'm glad Bob Haper, the other trainer on The Biggest Looser, isn’t selling weight loss supplements. Bob is like the “EF Hutton” of the Biggest Looser. He gets results the old fashioned way. He earns them.

have you tried any of Jillian Michaels supplements? Did they work? leave your thoughts here. Subscribe to my blog too because I personally.

Product Review:Jillian Michaels Maximum Strength Fat Burner

2009-12-08T10:50:00.000-08:00

Product Review

Jillian Michaels Maximum Strength Fat Burner™

Joe Cannon, MS, CSCS, NSCA-CPT

www.Joe-Cannon.com

This is part 1 of a 3 part series of in-depth reviews on the weight loss supplements that are being advertised by Jillian Michaels, a personal trainer best known for the TV show The Biggest Looser. This review will be on the Jillian Michaels Maximum Strength Fat Burner™ that is being sold via TV, the internet as well as in stores such as Wal-Mart.

According to the supplement’s website, jillianweightloss.com, the “Maximum Strength Fat Burner” is supposed to

1. Promote Preferential Loss Of Fat Mass*

2. Encourage Lipolysis (release of fat from mature cells)*

3. Inhibit Activity Of Phosphodiesterase*

On the website, all of these statements have an asterisk next to them which refers people to bottom of the website page. There we are told that “these statements have not been evaluated by the FDA to cure treat or prevent any disease”. This is standard cover your butt language that all ads for supplements have in the US. The FDA does not evaluate ANY supplements.
Now, before we go further, let’s take a closer look at each of the statements:

Statement # 1 is interesting because it says “preferential” fat loss – This is a very vague phrase. Does it mean that the supplement will preferentially lead to fat loss in specific areas, like under the arms or tummy? That’s how I interpret it to mean.

But, this is called “spot reduction” and it’s impossible! No supplement or exercise will do this. The impossibility of spot reduction is “personal training 101”. If preferential fat loss doesn't mean spot reduction, what else could it be referring to? I have no idea. Do you?

Statement # 1 also uses the word “promotes”. Most people do not know that supplement makers in the US are prohibited from making specific disease or medical claims. For example, they can’t say that a supplement cures or helps osteoporosis. They are however allowed to make “structure / function claims” which tell how the product is used in the body. These claims are usually vague and do not have to be supported by much evidence. Structure function claims can be recognized because they often contain the words “promote”, “aids” or “supports”. So, statement #1 is a structure function claim.

Statement #2 is also a structure function claim because it contains the ambiguous word “encourages” fat loss. They actually use the word “lipolysis” which means fat loss. Why did they say lipolysis instead of fat loss? Because lipolysis sounds smart.

If somebody sounds or looks smart, people take them more seriously. This is why Dr. Oz always wears his scrubs when he’s on Oprah and its why doctors who are on TV often wear white coats or have their stethoscopes around their neck. In fitness, personal trainers are sometimes taken as more knowledgeable if they have good abs or big muscles.

Statement #3 jumped out at me because the Maximum Strength Fat Burner supplement is alleged to inhibit phosphodiesterase. What’s that? Phosphodiesterase is an enzyme that breaks a specific type of chemical bond, called a phosphodiester bond. Doctors abbreviate phosphodiesterase as PDE.

There are many types of this enzyme in our body. Each type is responsible for different actions. For example Viagra is also a phosphodiesterase inhibitor. Doctors call Viagra a PDE 5 inhibitor. Some research does note that PDE 3B is involved in lipolysis (fat burning). However, the Maximum Strength Fat Burner website does not say which PDE enzyme the fat burner is inhibiting. Does it inhibit the same type as Viagra? Most likely not. I'm saying this because unless they specifically tell you which PDE enzyme the fat burner inhibits, you don’t know if it’s inhibiting the type that helps you burn fat, or causes erections. Phosphodiesterase is also another one of those “smart words”, like lipolysis.

Maximum Strength Fat Burner™ Ingredients

According to the website, the product contains a “proprietary blend” blend of the following:

1. Blood orange (fruit) extract
2. Bitter orange (fruit) extract
3. Sweet orange (fruit) extract
4. Grapefruit extract
5. Guarana (fruit) extract (standardized to 12% caffeine)
6. Coffee bean (standardized to 70% natural caffeine)
7. Alpha Lipoic Acid
8. Kola Nut (seed) extract -standardized to 12% caffeine
9. Cocoa (seed) Extract
10. White Willow (bark) Extract
11. Cayenne Pepper (fruit) Powder

Blood orange (scientific name Citrus sinensis). It’s interesting that blood orange and sweet orange are listed as separate ingredients when they are very similar. Both are extracts from oranges. The blood orange appears to be just a variation of the sweet orange. Blood orange gets its name because of its red color. I uncovered one preliminary study noting that blood orange extracts might lower blood sugar in diabetic mice. I was unable to find any studies in humans. Likewise, I was unable to discover any research that blood orange or sweet orange have any weight loss effect in humans.

Other research notes that blood orange may have a cholesterol and blood pressure lowering effect. Because of this, people who take high blood pressure medications (e.g. Beta blockers) should speak to their doctor before using this Jillian Michaels Maximum Strength Fat Burner™. It’s possible that blood orange may impact the absorption of beta blockers. Other drug interactions may also be possible.

Bitter Orange. Bitter orange (also called Citrus aurantium) is a stimulant that is chemically similar to ephedra. Studies have shown that ephedra (along with caffeine) can help enhance weight loss in humans for at least 6 months. But, ephedra is currently illegal in the US because of its connection to several deaths and other serious medical issues ranging from psychosis to heart attacks and strokes.

Bitter orange is sometimes used in weight loss supplements because if it “looks” like ephedra, it might foster weight loss like ephedra. One study did find that bitter orange might help – when it was combined with other supplements (caffeine and St. Johns Wort). But the people in this study also exercised and ate fewer calories. I could find no peer-reviewed study showing that bitter orange alone or in combination with the blend of ingredients in the Maximum Fat Strength Burner™ supplement helps weight loss in humans.

Also, there is more than one type of bitter orange. Different types might have different effects. Which type bitter of orange is found in Jillian Michaels Maximum Strength Fat Burner™? They don’t say.

As a personal trainer myself, I'm very surprised that Jillian Michaels would allow her name to be associated with a product that includes bitter orange. Bitter orange is a stimulant and can raise heart rate and blood pressure (especially when combined with caffeine).

Bitter orange should be avoided by anyone with health or medical issues including people with high blood pressure, heart problems, liver or kidney issues and those who take antidepressants to name a few.

Bitter orange supplements have even resulted in heart attacks – in apparently healthy people.

Guarana . This is a caffeine containing compound. Weight loss supplements often use guarana because its caffeine helps release fat from fat cells and it has been shown to work synergistically with ephedra (this is also why it’s often used alongside bitter orange, mentioned above)

Coffee Bean. This is another caffeine containing compound.

Alpha Lipoic Acid. There is no good proof that alpha lipoic acid promotes weight loss in humans. There are however a few studies suggesting that this compound may help people with type II diabetes. Since many overweight people may have type II diabetes, in theory, it makes sense to include alpha lipoic acid in a supplement. But, how much alpha lipoic acid works? Generally, research uses almost 2000 milligrams to impact type II diabetes. How much is in Jillian Michaels Maximum Strength Fat Burner™? The amount is not listed.

Kola Nut (seed) extract. This is another caffeine containing compound.

Coca (seed) extract. Coca seed contains caffeine (are you sensing a trend here – lots of ingredients that have caffeine).

Grapefruit Extract. I'm covering grapefruit out of order on the ingredients list to point something out. Grapefruit can slow the breakdown of caffeine in the body. So, all the caffeine in those other ingredients stays around longer. This means heart rate and blood pressure stay elevated longer also.

Grapefruit and medications can also be a bad combination. If you have my book on nutritional supplements, you know that I told you about the “Grapefruit Effect” – the ability of grapefruit to alter the absorption of medications. This can result in the medication either being absorbed too fast or not absorbed enough. Either scenario can lead to serious medical complications. Grapefruit can interfere with drugs used to treat heart problems, anxiety disorders, infections and epilepsy to name a few.

White Willow (bark) Extract. If you read my in-depth review on the weight loss shake, Right Size Smoothie you may remember it also contains white willow bark. This is an aspirin like compound that is often added to weight loss supplements that contain caffeine (and or bitter orange) because of speculation that it enhances the effects of these compounds. What little research is out there on white willow bark and weight loss uses 600 mg (and combines it with ephedra and cola nut). How much white willow bark extract is in Jillian Michaels Maximum Strength Fat Burner™? They don’t say.

Since white willow bark is similar to aspirin, it may interfere with blood thinner medications.

Cayenne Pepper (Fruit) Powder. This compound contains capsicum, the molecule that causes your mouth to burn when you eat peppers. The thinking here is that spicy foods enhance metabolic rate (the speed you burn calories). Right size smoothie, which I reviewed in another blog, also contains cayenne pepper fruit.
Cayenne pepper may interfere with blood thinner medications.

Is there any evidence that the combination of ingredients in Jillian Michaels Maximum Strength Fat Burner™ helps weight loss? I can find no peer reviewed study that used the specific combination of ingredients found in this product.

Conclusions.

Based on the rational thought and the research I could uncover, I come to the following conclusions:

1. Jillian Michaels Maximum Strength Fat Burner™ contains several ingredients that are also found in other weight loss products.

2. Many of the ingredients contain caffeine which might help the fat burning process. The stimulating effect of caffeine may also promote more physical activity- and hence more calories burned at the end of the day. How much caffeine is in a serving of the product? The website does not say. Those sensitive to caffeine should investigate this.

3. Some of the ingredients (bitter orange, cayenne pepper fruit, grapefruit extract, white willow bark) are in my opinion, scary and should be avoided by people who take any medications or have health issues. This is especially true for bitter orange. How much bitter orange is in the product? The website does not say.

4. Since overweight individuals tend to have more health issues, in theory, they may also be at greater risk of adverse health effects from supplements that contain bitter orange and caffeine.

5. I was unable to discover any published peer reviewed studies of Jillian Michaels Maximum Strength Fat Burner™.

6. I was unable to find any published peer reviewed studies on the “proprietary blend” of ingredients in Jillian Michaels Maximum Strength Fat Burner™.

7. How does the product stack up against exercise and eating fewer calories? This is an interesting question but the lack of peer reviewed evidence makes it difficult to draw conclusions.

For more unbiased supplement reviews visit Supplement-Geek.com

Senator Paul Sarlo Senate Bill 2164. Will New Jersey fitnes trainers need a liscense?

2009-12-03T07:19:00.000-08:00

Democrat, Senator Paul Sarlo (district 36) thinks fitness trainers are not safe and he wants them to get a liscense. It's called NJ Senate Bill 2164

If passed NJ Personal Trainers (and group fitness instructors) will have to

1. Pay a license fee to the state of New jersey
2. Take about 300 hrs of unpaid classroom study
3. Take another certification exam in ADDITION to what you have now.

All major fitness organizations are opposing this Senate Bill 2164 but they need your help.

New jersey fitness trainers and people who go to exercise should contact their state reps. To contact Senator Paul Sarlo, his address is:

207 Hackensack St.
2nd Floor Wood-Ridge, NJ 07075
His Phone # (201) 804-8118

The senator feels personal trainers are not safe BUT where are the statistics? The Insurance company AIG, has no records of fitness trainers hurting people. Why isn't anybody on the Internet talking about this fact?

If AIG stats are correct, then fitness trainers may have a lower risk than doctors!

How much money will New Jersey make if Senate Bill 2164 becomes law?

Read here for more info and to send letters to your state officials
http://www.votervoice.net/Core.aspx?AID=469&APP=GAC&IssueID=15430&SiteID=-1

Product Review: Sensa Weight Loss Supplement

2009-11-07T13:50:00.000-08:00

Product Review: Sensa

Joe Cannon, MS

www.Joe-Cannon.com

Have you heard of the Sensa weight loss program? They claim it’s backed up by “25 years of study” and it was featured on the TV shopping channel, “Shop NBC” on October 25 2009.

I was intrigued by the claims made on Shop NBC and on the Sensa website (www.trysensa.com) especially the “25 years of study” so I decided to take a look at this product and see what I could discover.

What follows is my unbiased review of the Sensa weight loss supplement. My words are based on my own opinions which are grounded in what I know about the science and scientific method, rational thought and what I could decipher from the Sensa website.

What is Sensa?

The Sensa website indicates that the product is made from:

• Maltodextrin (Derived from Corn from the USA). This is a type of carbohydrate.

• Tricalcium Phosphate. This is just a form of calcium. Some previous research has noted a weight loss effect of calcium, however most of those studies used dairy calcium (milk etc.) and not a calcium supplement. Not all research shows calcium promotes weight loss.

• Silica. Probably used to give the Sensa crystals their hardness. To my knowledge they have no effect on weight loss and I was not able to find any research on this.

• Natural and Artificial Flavors. I have no idea what these specifically are and without that I can’t comment on any weight loss effect they may or may not have.

• Sensa also contains Soy and Milk ingredients. The website only says “ingredients” and does not list them specifically.

• Sensa is sodium- free, sugar-free, calorie free, gluten-free, and there are no stimulants, drugs or MSG.

How does it work?

According to the Shop NBC program and the Sensa website, Sensa is basically little sweet and salty tasting crystals called “Tastants” which, when sprinkled on food are absorbed through the receptors on the tongue and roof of the mouth and cause brain to release a chemical to “trick you into thinking your full. Put another way, by changing the smell and/or taste of food, the crystals get the brain to make you think you are full.

The research

The Sensa website says that Sensa is “clinically proven” to work. To back up this claim they mention a study that consisted of 1436 people (about 87% women and almost 13% men) and lasted 6 months. The average weight of the people in the study was 208 lbs. The average body mass index (BMI) of the participants was 30.5 lbs (a BMI of at least 30 indicates “obesity”).

At the end of the study, those who received Sensa lost an average of 30.5 lbs (about 15% of their body weight). The people not using Sensa lost only 2 pounds.

That’s quite a difference! A few things jump out at me when reviewing this study.

1. The pdf file for the study does not look like “published peer reviewed” study that typically is found in medical/science journals. In fact, the pdf file actually says “Abstract”. An abstract is a summary of a study and may not be peer reviewed.

As a rule, studies that are reviewed by other independent scientists before being published in a medical/science journal are viewed as better than a summary of a study that was not published. Abstracts however can be jumping off points for more intensive research.

2. The study of the 1436 people also does not mention how much Sensa the people used. Was it the same as what is being promoted to consumers now? It probably is but it’s not clear on the website.

3. The study did measure “body mass index” (BMI) which is a number that takes into consideration how tall you are and how much you weigh. Many doctors use BMI as an indicator of health problems (diabetes etc.) because in general, the higher the BMI, the greater the risk of health issues. The people in this study had a BMI of about 30 which classifies them as “obese”.

4. Unfortunately the researchers did not appear measure body fat which is also important.
The study does indicate that people lost an average of about 30 “pounds” but how much of that was fat?
How much of that was water?
How much of that was muscle?

I don’t know because it’s not listed. That’s too bad because most people want to lose fat, not just “pounds”.

The independent laboratory study

The Sensa website also lists another study conducted by an independent laboratory. This study also appears to not be a published, peer reviewed study. This study consisted of 83 people (78 completed the study) and also lasted 6 months. The results:

• The people using Sensa lost an average of about 27 pounds.
• Those not using Sensa lost about 0.3 pounds.

Impressive, but again, how much of that weight was fat?

In both of the studies presented on the Sensa website, very little information about how the research was conducted is given. Peer reviewed studies give much more information. This allows others to replicate the study and try to duplicate the findings. This is one of the checks and balances of science.

My Conclusions

On Shop NBC program about Sensa that aired on TV on 10/25/09,the hosts of the program they say “hunger is controlled in the brain – not the stomach”. Both are actually true. The brain does have a hunger control center but the stomach also plays a role in eating. For example, the stomach releases a hormone called ghrelin that plays a role in satiety. Our fat cells also release a hormone called leptin that impacts hunger. Other chemcals are also involved. Hunger and eating are very complex – more so than the Sensa website lets on.

There is research on Sensa and while it appears to be mostly in the form of abstracts, the fact that somebody went into a lab and tried to see if it actually worked is unique. I like that. Most products I see only back up their claims with research on the "ingredients" of the product and not the product itself.

As for the claim of 25 years of research, what I see is various studies that have been done over the years but nothing specifically on the Sensa weight loss product itself other than the two studies mentioned above. I could be wrong on this however.

On 11/7/09 I searched the national library of medicine for the word "Sensa" and no studies were returned. Granted, the peer review process does takes time (sometimes over a year!) so it’s possible that Sensa studies are currently being reviewed for publication.

Sensa is certainly safer than most of the “fat burners” often advertised to the public and I'm intrigued by the research mentioned on the website. But I am skeptical at this time. I'm skeptical mostly because of what I do not see in the studies:

1. Little information about how the research was conducted

And

2. The apparent lack of peer review of the studies (I may be wrong on this issue)

Still, if the results of the studies are replicated by others, their outcomes are very impressive.

Closing Thoughts

I am not an expert on the topic of smell, taste and their effect on weight loss. Because of that, I do not have any words of wisdom about whether Sensa works.

If you have tried Sensa, I really want to know what you think of the product.

Specifically I’d like to know:

1. Did it Sensa for you? Did you lose weight? How long did it take –and how much did you lose?

2. Could you cancel the product easily if it did not work for you?

3. Do you have any experiences about Sensa that you want to share with others?

Only by sharing ideas and publishing good research can we get a better idea of whether Sensa is something that's right for you.

How to prepare for a personal training certification test

2009-10-26T09:24:00.000-07:00

How to Study and Prepare for a Personal Training Certification

Joe Cannon

www.Joe-Cannon.com

As many know, I conduct certification classes for the fitness organization, AAAI/ISMA. This brings me in contact with literally thousands of people every year. Because of this privilege, I have a pretty good idea of the study habits of those who pass certification exams and those who do not pass. I also have some other useful ideas that can help also.

Even though I teach for the AAAI/ISMA fitness organization, what I'm about to say will work for most other fitness certifications as well

Use earplugs. It doesn't matter what fitness certification you are trying to obtain, if you are in a room with a bunch of other people, you may be easily distracted during the test by all the little noises that others make. I know I was when I was in college. I always had earplugs with me when I took tests.

Bring something to write with. I have seen many people who walk into class with nothing to take notes with. Big mistake. After about five minutes they start asking others for pen and paper. The people who usually do this are those who are novices, who do not know what to expect and unfortunately listen to the bad advice of friends. When I was in college I would take notes and also tape record lectures. Later, I would copy all the information into a “good” notebook so I had complete record of what was discussed in class.

Sit in the front of the class. Not all fitness certification classes use a teacher like me. For example, some certification exams are taken in large classrooms without prior teaching (e.g. NSCA) and some are taken using a computer (e.g. ACE). Some you take at home on your personal computer (e.g. Expert Rating) and some are take-home tests where you mail the test to the organization for grading (e.g. ISSA). If that’s the case with the certification you’re trying to attain, it obviously doesn't matter where you sit.

However, if there is somebody teaching you stuff prior to the certification test, it’s in your best interest to sit at the front of the class. This makes it easier for you to ask questions, hear what the teacher is saying and see any illustrations that the teacher is trying to show you. I use PowerPoint when I teach but not everybody does this.

Another thing to remember is to NOT ASSUME that the teacher is going to teach you everything you need to know for the test. That is called “teaching to the test” and nobody does this. During the lecture portion of the class you will learn things that may be on the test and information that you will not be tested on. Some items that you will have to know will not be covered in class.

Study before the test. Never assume that you are going to be taught everything on a certification test on the day the test is given. This is one of the biggest mistakes people make and it almost certainly dooms you to failure.
There is no way in the world that anybody will be successful as a personal trainer if they do not study before attempting the test. People must study before walking in the door on the day of the exam. I usually recommend at least 1-3 months of studying (depending on your starting point) before taking a fitness exam. No matter what fitness certification you are preparing for, the organization has books to help you study. I have my own book too. It’s called Personal Fitness Training: Beyond the Basics. I wrote my book to address the real-life needs of fitness trainers.

What makes my book different?

1. I used my own career as a personal trainer as a guide. If I had to know about something, you will too so I included it. If I didn’t have to know something in the real world, I didn’t bother telling you about it. That way you focus on the important stuff! That’s drastically different than most other personal training books where you are forced to memorize useless information that nobody will ever ask you and will do very little to help you make money.

2. My book shows you how to perform 50 gym-quality exercises. That’s more than NSCA, ACSM, ACE and most other books. I show you the muscles used, how to do the exercise, how to spot the exercise and even tricks of the trade that most personal trainers don’t know.

3. My book is easy to understand. No Albert Einstein language here! I write just like I talk. That way you know exactly what I'm saying.

4. My book is user friendly. I tell you about real life stuff that personal trainers need to know right now. I also show you how to avoid mistakes fitness trainers often make. In addition, you learn how outshine and outperform other personal trainers. No other personal trainer manual (including ACE, ACSM, AFAA, ISSA, NASM, NSCA) does this. Even college text books don’t discuss some of the issues I do.

My book can be used to help you prep for ANY personal training cert because it’s basically a user-friendly college degree in personal training.

No matter what book you use, always review the entire chapter of what you’re studying first; look at the main sections of the chapter and any side boxes for additional information etc. This will give you a good idea of how the chapter is put together and how the material is presented. This, in turn, can help you absorb the information better. Also, remember to highlight sections and ideas that you think are important.

In addition, I always ask myself these questions when I'm learning:

1. How can I use this in the real world?
2. How might this topic come up with clients in the real world?

If I can think of real life situations where I would have to use the information, there is a better chance that I’ll remember it.

That’s about it. I hope some of these tips have helped you. Remember, I want you to succeed so if you are studying for a fitness cert, feel free to email me if you want some advice and I’ll try to point you in the right direction. I also do a free monthly fitness and personal training newsletter that can help too. Let me know if you want it.

Right Size Smoothies Product Review: Right Size Smoothie

2009-08-14T13:32:00.000-07:00

Right Size Smoothie

Product Review

A Review Based on Evidence And Rational Thought

Joe Cannon, MS

www.Joe-Cannon.com

Note to readers. To read the updated review go to Supplement-Geek.com I address additional information in the updated review. What you are reading here is my original review of Right Size Smoothie.

Have you seen the TV commercials for Right Size Smoothie? If yes, you may have been intrigued by the claims that these smoothies contains an “all natural, appetite suppressant clinically proven to knock out hunger”. I know I was and that is why I decided to do some digging and see if there was any scientific proof for using this product over say, making your own smoothie.

Generally I like the idea of using a smoothie to help curb appetite. Smoothies, if made correctly, tend to be light and buoyant. This means that they tend to fill you up while not containing many calories. This part about being “low calorie” is critical for any smoothie.

Weight loss boils down to one thing and one thing only - cutting calories. Any smoothie that is not low in calories is not going to help with weight loss. To their credit, Right Size Health and Nutrition (the company that makes Right Size smoothie and other products) actually mentions this fact on their website rightsizeonline.com and quote a study published in the New England Journal of Medicine, a well respected peer-review medical journal that shows weight loss is more about calories than carbs, protein or fat intake. (you can read the study on the products website or here http://www.ncbi.nlm.nih.gov/sites/entrez )

Each Right Size Smoothie contains about 100 calories per scoop (29 grams or about 1 oz) so, it’s fairly low in calories.

Also, to the credit of the company, they point out that:
1. There is no “magic bullet” for weight loss
2. That weight loss is a “personal journey” and…
3. That there is no “one size fits all program”

I like statements like these because they are in line with the facts.

So, what can we say about these smoothies? What follows is what I could dig up on the product and, as far as I know, this is one of the first unbiased reviews of Right Size Smoothie.

At the company website, I discover that the active ingredient is a product called Appemine. You must remember that while the word, Appemine, sounds like a drug, it is not.

Rather, Appemine is a name the company has given to its proprietary blend of ingredients. I know this is true because when I searched the National Library of Medicine (pubmed.com) for the word “Appemine” no studies were found that contained the word Appemine. Also, when I did a Google search for “Appemine” the only stuff that came up had to do with Right Size Smoothies. That tells me, the company created the name. There is nothing wrong with this, it’s just marketing.

As an aside, I’ve always found it interesting that people who take supplements tend to be very much opposed to taking prescription medications; yet, supplement companies sometimes give their products drug-like sounding names. I guess this a way to boost consumer confidence? In other words, if it sounds like a drug, people may think the FDA has reviewed it for effectiveness? I'm not sure and this is just an observation on my part. Take it for what it is.

Appemine is not a single product but is actually composed of the following ingredients, according to the company’s website:

• Gguarana,
• Fiber
• Cinnamon twig
• Ggalangal root
• Cayenne pepper fruit
• White willow bark
• 50 mgs of caffeine

I'm going to assume that the ingredients are listed in order of greatest quantity to lowest since that is how things are usually listed on food labels. If my assumption is correct, then guarana is found in the highest amount, followed by fiber, cinnamon twig, and so on.

Now that we know this, let’s review the weight loss evidence for these ingredients individually: This is the only way we have to determine if Appemine works because, to my knowledge, there is no peer-reviewed evidence published for Appemine itself. The company’s website mentions “our research” of Appemine but does not list where the research is published. A “pilot study” (preliminary study) is also mentioned about how good Appemine is but again, nowhere can we read where that study is published.

So let’s now review the peer –reviewed clinical evidence for the ingredients of Appemine and see what we can determine about how good it might be:

Guarana: This is a caffeine containing plant that shows up frequently in weight loss products. There is at least one study that guarana can help weight loss but it’s in combination with other products (not found in Right Size Smoothie). I found no peer-reviewed studies showing that guarana alone (or in combination with other ingredients in Appemine) is effective for weight loss. Nevertheless, caffeine may make people feel more awake (it does!) and a more awake person may do more physical activity, which burns more calories. That makes sense to me.

The website also says that Right Size products contain 50 mg of caffeine. It’s not clear from the website if this 50 mg of caffeine is in addition to the caffeine contained in guarana or not. Even though the website says Right Size smoothie products will not make you jittery, those who are sensitive to caffeine should be cautious.

Guarana is also known to interact with several medications so check with your doctor before using.

Fiber. It’s possible that fiber may help with weight loss because fiber contains no calories and fills people up. Right Size Smoothie mix contains about 5 grams of fiber per serving. That’s not a lot of fiber but every little bit helps I suppose.

Cinnamon twig. This is basically the spice cinnamon which some research (but not all of it) hints may help lower blood sugar levels. It turns out that most studies show that cinnamon does not lower blood sugar. If you don’t believe me, here is a study you can read for yourself:

http://www.ncbi.nlm.nih.gov/pubmed/17909085?dopt=Abstract

Cinnamon is generally considered safe but there is some concern that in high amounts it may damage the liver. I don’t think there is much cinnamon in Right Size Smoothie but to be safe, those with liver issues should see their doctor before using the product.

Galangal Root. This is a type of ginger. There is not much currently known about this herb and I could not find any peer reviewed studies supporting its use with weight loss.

Cayenne pepper fruit. Cayenne pepper contains Capsicum, which is the chemical that burns your mouth when you eat peppers. I'm guessing that cayenne was added to the product because of the theory that spicy foods might raise metabolic rate and help speed /promote weight loss. Whether or not this is true (I'm not convinced), I'm going to guess that the amount contained in Right Size Smoothies is not enough to do much good since cayenne is not listed as one of the top ingredients, meaning it may not contain much of this chemical.

In theory cayenne may interact with blood thinner medications but again I think the possibility of this is low. Still, get your doctors OK if you use blood thinner medications because they can be tricky to work with.

White Willow Bark. This is actually a compound that is related to the pain killer, aspirin. Specifically, white willow bark is metabolized to aspirin in the body. White willow bark frequently shows up in weight loss products because of a belief that it works synergistically with caffeine – and ephedrine.

Bodybuilders know this combination (or “stack” as bodybuilders call it) as “ECA” which stands for ephedrine, caffeine and aspirin. There is however no ephedrine in Right Size Smoothie (that’s good!). Ephedrine is a banned substance in America. I'm guessing they added white willow bark to the product because the company feels it will help weight loss even without ephedrine. I could not locate any proof one way or another on this.

Because aspirin is a known and potent blood thinner, people who are using blood thinner medications should see their doctor or pharmacist before using Right Size Smoothie. Even though there is probably very little white willow bark in the product, even a little may be enough to “over thin” the blood resulting in disastrous consequences. Likewise, those with kidney/liver issues should also speak their doctor and /or pharmacist first.

Persons sensitive to aspirin should avoid Right Size Smoothie. One case report exists where severe, life threatening allergic reaction (anaphylaxis) occurred in a woman after using a supplement containing white willow bark.

Caffeine. Of all the ingredients in Appemine, caffeine has the most evidence for weight loss. The problem however is that most of the research is on the combination of caffeine + ephedrine (which is currently banned in America).
Also the research on caffeine (in combination with ephedrine) tends to use more than the 50 mg of caffeine found in Right Size Smoothie. For example, one study of caffeine (and ephedrine) used almost 200 mg! Caffeine would be expected to make a person more alert. As mentioned previously, this might lead to more physical activity performed and hence, more calories used.

Caffeine also has a mild fat burning effect. The fact that most studies combine caffeine with other products (like ephedrine) is a testament to its less than spectacular solo effect on weight loss.

Because Right Size Smoothies contain caffeine they should be avoided several hours before bed otherwise they may cause insomnia. Caffeine can also raise heart rate and blood pressure. Caffeine also can have multiple drug interactions so it’s always wise to consult your doctor and/or pharmacist before using any caffeine containing products.

Some have suggested that caffeine may be inappropriate for those with diabetes because of thoughts that it may make the body less able to respond to the hormone, insulin. This is admittedly, something that scientists have not fully worked out yet but I wanted to mention it just in case any diabetics were reading this.

Protein. While not touted on the website very much, Right Size Smootie mix contains about 9 grams of protein per serving. Protein might help curb appetite because it takes longer to be digested and we humans tend to work harder (metabolically speaking) to assimilate protein, which bumps up metabolism a little bit.

I was surprised to see only 9 grams per serving which is less than is in many other protein mixes out there. This might be a problem for some older adults who may not get enough protein in their diet. Older adults might gravitate to a drinkable protein shake because they may not process protein as effectively because of dentures as well as lack of stomach acid secretion.

Lack of protein can contribute to sarcopenia (loss of muscle that occurs as we get older) and other issues that can reduce the quality of life of older adults. I am, admittedly considering a worst case scenario but I wanted to mention it because as a personal trainer whose oldest “client” was my 104 year old grandmother, I’ve seen what happens when people do not eat enough calories and/or protein.

Because of the lack of calories and protein, Right Size Smoothie should not be used as a meal replacement by older adults whose goal is not weight loss.

Calories, Calories, Calories!

Ultimately it’s up to you if you want to try to Right Size Smoothie but consider this before buying. The website recommends replacing 2 meals a day with 2 smoothies. So, you could have a smoothie for breakfast and a smoothie for lunch and a regular dinner.

Each Right Size Smoothie has about 100 calories. Suppose you ate a dinner that was 1000 calories (which is a lot of calories by the way).

1000 calories for dinner
+

200 calories (from 2 smoothies)

= 1200 calories per day

That’s actually less calories than many people eat in a day!

So, are you losing weight because of anything magical about Appemeine or are you losing weight because you are eating fewer calories? Even the Right Size Smoothie website says it all boils down to calories in the end, so I think you have your answer.

We have heard this “replace one or two meals a day and eat a sensible dinner” statement before. This is the same reasoning used by Slim-Fast for their diet. Remember the “Special K Diet” where you eat a bowl of Special K cereal at breakfast and lunch and a regular dinner? Special K doesn’t have many calories either (unless you eat the whole box at once!).

I don’t mean to drag Slim-Fast or Special K through the mud. Rather I want to point out that others have used the same logic in the past. Slim Fast, Special K, Right Size Smoothie and others all work on the same premise: they get you to eat less calories. The rational is sound and will work. But what about after you go off the diet?

If by now you think I'm slamming Right Size Smoothie, technically I not. I just want to give you both sides of the argument and arm you with more information than you would get if you simply went to the website or watched the TV commercials.

I think if people do what the company recommends than yes, I'm pretty sure Right Size Smoothie will promote weight loss. The same is true for Slim-Fast, Special K, the Akins diet, the Cookie Diet, the Grapefruit Diet eating Subway sandwiches or any other calorie restriction regimen. I want people to understand that once they stop cutting calories and go back to eating like before, than the weight will come back very fast. One of the reasons for this is an elevation in an enzyme called glycogen synthase. This enzyme helps you store glycogen – your storage form of carbohydrates.

When you cut your calories, your body starts to use its glycogen to maintain its energy levels. To compensate, your body raises the concentration of the glycogen synthase enzyme so that when you eat normally again, glycogen is made very fast.

Glycogen loss will also help explain any quick weight loss you may see with the smoothie (or any other diet). As you deplete your glycogen levels, you free up a lot of water in your body. This is why you may have noticed frequent trips to the bathroom during the first several days of any diet.

Currently, Right Size Smoothie is just over $50 per container. Each container has 30 servings. So, if you make two Right Size Smoothies per day, a container will last you about two and a half weeks. That means, you’ll pay about $100 a month.

If price doesn't matter to you and your healthy then that’s fine. But if money matters, there are cheaper ways to make smoothies. In a future blog I’ll show you my own personal smoothie mix which is not only cheaper but has more protein and fiber and tastes great!

Before I end, I do want to quickly review a couple of other products I see on the Right Size Smoothie website.

1. Weight Loss Water. Generally speaking, water is water and has zero calories. The Weight Loss Water they are selling contains 50 mg of caffeine, 5 grams of fiber, some fish oil and other stuff reviewed above plus the mineral chromium picolinate which is useless for weight loss. If you thought chromium helped weight loss, please read my book, Nutritional Supplements What Works and Why . In my book, I show you the clinical evidence that proves beyond a doubt how useless chromium is for weight loss (and building muscle). Also this “slimming water” contains 15 calories. So it has more calories than tap water? How is that going to help? Any tap water or bottled water will be a better choice.

2. “Nutritional Supplements” At this time the Right Size Smoothie website lists several supplements that people can purchase. These currently include

a. A green tea supplement that contains Appemine

and

b. A multi-vitamin that contains Appemine.

Ok, here is the scoop on green tea. Drink the tea and forget the green tea supplements. I review green tea in my book, Nutritional Supplements: What Works and Why and show you there, why green tea is better.

As for the multivitamin, how is it different than a cheapo vitamin from Wal-Mart? Has the multi vitamin been tested to see if it really curbs appetite? As far as I can see, it has not.

These supplements nothing more than added profit centers to help the company make more money. Now, let me be clear, I have nothing against capitalism. I hope everybody buys my books so I can help you learn more and make money in the process. My issue is when products are touted as being superior when there is no good proof to back it up. If your going to choose just one product to use, stick to Right Size Smoothie and forget any other products sold.

My Thoughts

Based on rational thought and the evidence I could uncover, I draw these conclusions about Right Size Smoothie:

1. Appemine is a made up name and is not a drug or supplement.It is composed of several ingredients.

2. There is no peer-reviewed clinical evidence published on Appemine as an appetite suppressor in humans

3. The evidence in support of most of Appemines ingredients is either lacking or very little. At this time, there does not seem to be any published peer-reviewed evidence that the unique combination of ingredients in Appemine promotes weight loss in humans.

4. There appears to be no published peer-reviewed evidence in humans or animals that compares Right Size Smoothie any other weight loss product or drug proving that it is equal or superior at promoting weight loss.

5. Cutting calories by using of Right Size Smoothie – or any other low calorie meal replacement product - will likely promote weight loss.

6. Cheaper meal replacement products exist that will probably do the same thing.

7. The weight that is lost through Right Size Smoothie (or any other low calorie eating plan) is likely to return once the diet has stopped.

8. Consumers can probably due without using the added supplements marketed on the website.

Overall, I don’t think right size smoothie is bad. In comparison to most of the other weight loss products I see advertised today, the claims made for the product are tame and, as I said previously, I like how the makers of the product take the high road and discuss calories as the key to weight loss. I just don’t see any good proof that the ingredients in Right Size Smoothie are superior to anything else. Considering the price of the product, I want to see published peer-reviewed proof that Right Size Smoothie does what it’s supposed to do. Testimonials are not enough for me and they should not be for you either. Demanding published, peer reviewed proof (even if it’s conducted by the maker of the product) is the only way we will know whether a nutritional supplement really works.

Comments? Please leave Right Size Smoothies comments at my new site Supplement-Geek.com here is the link to the Updated Right Size Smoothie Review

Just click over and leave your comment and it will be posted immediately. :)

2009-05-13T06:22:00.000-07:00

Personal Training
Lessons Learned from Walmart

Joe Cannon, MS
www.Joe-Cannon.com

What does Walmart have to do with personal training? Actually quite a bit. Keep reading and I'll tell you…

It’s late in the afternoon as I write this and I just returned from Walmart. As I walked up to the cashier, I greeted him as normal by asking how he was doing. I never say to people “How ya doin”, which people say these days more out of habit than anything else. I try to be different. Regardless it was the person’s reply that got my attention. As he was handing me back my change, he said something to me but all I heard was a low pitched, mumble, mumble mumble… I couldn’t hear a word he was saying! Also, he never made eye contact with me; he just gave me my change and moved to the next person in line.

I know the cashier was probably very tired. Still, it would have been nice to at least hear “thanks for coming to Walmart, Have a nice day” (which I guess is what he was saying to me?).

As I waked home, I got to thinking about how many times I've seen personal trainers doing almost the same thing – personal trainers walking around the fitness area, not paying attention to the members. Often I see personal trainers gathering together at their central front desk, talking to each other. Sometimes they talk to the front desk staff, again neglecting the members of the gym.

It’s hard to be a personal trainer who works at a gym. I know this because I've done it myself. Often times the hours are long and gyms don’t pay trainers much. Heck, sometimes health clubs don’t pay a personal trainer unless he /she is doing personal training. In other words, personal trainers may not get paid an hourly rate. This adds up to boredom and frustration on the part of the personal trainer, which invariably, diffuses through to others.

I think that’s a recipe for disaster. Remember this fact: Every person in the health club notices the personal trainers. Every time a personal trainer walks through the gym, they are seen. People watch for a number of reasons. Sometimes they watch because they want to see if they can pick up some free advice; sometimes they watch because they want to see how the personal trainer conducts him or herself in public (to see if they want to hire the trainer); sometimes they want to seek the personal trainer’s advice about an exercise they are doing. Sometimes also, they want to make eye contact so they can just to have a friendly conversation between sets.

When members see a personal trainer not making eye contact with anyone or who looks like he/she isn’t paying attention to people or their surroundings, they remember it and THAT has a direct bearing on how the personal trainer is persevered –and how much that personal trainer can make! Because of this, personal trainers always have to have their “A Game” on.

People often don’t to go Walmart to see the cashers but sometimes people do to gyms and health clubs to see the personal trainers and other staff. I can tell you this is very true because in the months after my mom and dad died from cancer, I was a wreck. I felt alone and depressed. I really appreciated the gym; it was full of friendly, healthy people and was the complete opposite of what I was dealing with in my life. Gong to the gym helped me recharge my batteries and forget for a little while, the bad stuff that was going on in my life at that time.

Everybody likes to feel special and appreciated. This is true at the gym, at Walmart and in life. Personal trainers need to remember that even if being nice to somebody doesn’t immediately get them a new client, what they give of themselves in that brief moment might impact the lives of others for years to come and in ways that they can not imagine. When you think about it, isn’t that what being a personal trainer is all about?

Personal Training Certs: Which is the Best?

2009-05-08T08:13:00.000-07:00

What’s the Best Personal Training Certification?

Joe Cannon, MS

www.Joe-Cannon.com

People often ask me about which personal training certification I think is the "best". This makes sense because there are so many different certifications out there to choose from. Just a few of the more familiar organizations that certify personal trainers include ACE, AAAI/ISMA, ISSA, AFAA, NSCA, NPTI, WITS, the Cooper Institute and ACSM. Trying to decide which organization to go with can be overwhelming.

But it doesn’t have to be. As a personal trainer who has been in the industry for several years, I want to share with you this fact: the general public (your current and future clients) will probably NEVER ask you “who are you certified by". This is because the public does not know the difference between ACE, WITS, NPTI, ISSA, AFFA, NSCA or any other personal training certification.

Here is another fact. All personal training certifications basically cover the same core areas of knowledge. All personal fitness training certs (and their textbooks) place emphasis on exercise science, muscle and cardiovascular physiology, anatomy, fitness testing, exercise program design, basic safety/first aid, basic nutrition and exercise technique. The difference between each is how in depth the certification exam and study materials are. Some personal training study books are so hung up on counting every ATP molecule made in the Krebs cycle that they forget to mention that people should be more focused on burning calories during exercise and not burning fat. They neglect to share that eating fewer calories – not eating less fat – is the real key to weight loss. In other words, they place more emphasis on the obscure E=MC2 high tech science stuff, rather than the information that people can use right now.

If you have been wondering about what cert you should choose, give your mind a rest and don’t get hung up on which is the best personal training certification. The trick is to look at several certification programs and find a certification that’s:

1. Reputable

2. Teaches you what you need to know to work safely with others

3. Allows you to get re-certified relatively easily. And…

4. Is cost effective for your budget.

That being said I would be very careful of personal training certifications that you take online on your computer. As a rule, they do not hold as much weight in the industry. The reason is simple. it's easy to cheat on a test that somebody takes in the privacy of their own home.

Whichever certification you choose, the most important thing is to keep educating yourself. Remember this fact: ALL personal training certifications, are essentially "learners permits". In other words, a fitness certification only demonstrate that you know the minimum. A certification does not mean you know everything. You wouldn’t want a doctor who only knew the minimum? The same goes for your clients. The smart people out there are more concerned with how smart you are than how much you can bench press. Having a certification plus six-pack abs may get you a few clients but if you can’t accurately answer a question like “why does my urine look like coke-a-cola after I work out,” you are at a BIG disadvantage and you probably won’t keep those clients very long.

Knowledge is Power! Knowledge is more valuable to people then a fitness certification or the size of ones biceps. Consumers are very smart and they look for professionals who can save them time not only working out but also as they search for answers about their health and wellness.

Update: Personal Trainer Licensing Bill in New Jersey

2009-04-09T07:46:00.001-07:00

New jersey Personal Trainer Licensing Bill: Update

Joe Cannon, MS
www.Joe-Cannon.com

Previously I reported on the NJ Senate Bill 2164 – the Personal Trainer Licensing Act - which would have required fitness instructors to jump through a lot of hoops to obtain a license before becoming a personal trainer.

While not readily known, this bill would also have also spelled trouble for other members of the fitness community including those who teach Pilates, cycling, group fitness classes and others. To read my original post on this act click here.

Recently I discovered that Senate Bill 2164 is being scraped, so NJ health clubs and fitness instructors can breath a sigh of relief. There is no guarantee that this issue will not resurface in the future so this is all the more reason for health club owners and fitness instructors to take part in their local and state governments.

How many of the people from New Jersey reading these words right now who were aware of the proposed regulation did anything about it? How many called the senator responsible for Senate Bill 2164 to voice their opinion (positive or negative)? Judging from the emails I received after my original posting on this issue, not many. If I am correct, and not many did anything, then I know this bill will be resurrected at some point in the future. Only time will tell if I am correct.
For more information on this issue read what Dan Gaita has to say by clicking here

Natural Cures for Diabetes and Weight Loss

2009-03-19T08:29:00.000-07:00

Overweight and Diabetes: The BEST Natural Cure

Joe Cannon, MS, CSCS
www.Joe-Cannon.com

I was watching an TV recently and heard somebody talking natural cures for obesity and diabetes and I got to thinking about what these natural cures could be, beyond what I already know to be true.

It's a fact that there are some dietary supplements (like chromium and magnesium for example) which can help stabilize blood sugar in some people. But, as for weight loss, dietary supplements are not the answer. I'm not a doctor or a dietitian. Rather, I'm an exercise physiologist and personal trainer who has spent over 10 years investigating dietary supplements. I delve in to what the clinical research says about what they do and don’t do.

There are some great supplements out there to be sure but when it comes to helping people lose weight, I am very disappointed in the lack of research and what the research really says. Most supplements have either no proof that they work or evidence that they do not work.

This post however is not about supplements but about the REAL natural cure for obesity, weight loss, diabetes and several other conditions. It’s called exercise. I'm not kidding, if you doubt what I say, go search the facts on the National Library of Medicine and look at the evidence for exercise. It’s amazing! When doctors look at the people who are most likely to lose weight and keep it off, most of them exercise (up to 90 minutes a day).

When people talk about curing diabetes, they are really talking about type II diabetes which is the most likely form of the disease. Type II diabetes results from eating too many calories (which causes us to gain weight) and not moving (exercising) enough. Studies show that as little as 20 minutes of exercise can lower blood sugar levels. Even better than this, exercise has been shown to lower hemoglobin A1C (Hb A1C) which tells about what the blood sugar has been for the last 3 months. I have personally seen as little as 20 minutes of aerobic exercise twice a week significantly lower Hb A1C levels. This is evidence that diabetes is getting better!

I can go on about the benefits of exercise but I will stop for now and just say this: You already have at your disposal the best natural cure for obesity and diabetes: Exercise. Trust me when I say, exercise far surpasses anything else out there. The evidence proves it. Now, step away from the computer and go take a walk!

Overweight, Diabetes and Sleep

2009-03-02T07:27:00.000-08:00

Lack of Sleep and Gaining Weight

Joe Cannon, MS
www.Joe-Cannon.com

By now, just about everybody has heard that not getting enough sleep might cause us to gain weight. This, in turn, might result in more health problems. A few facts about lack of sleep and health:

• Americans today sleep about 80 fewer minutes per night than they did in 1950.

• Research suggests that people who sleep less than 5 hours a night are more prone to getting diabetes.

• People who sleep less than 7 hours a night tend to have higher BMI’s (Body Mass Index) which generally is associated with more health problems like heart disease, diabetes and the complications from these disorders.

The reasons for the apparent connection between lack of sleep and health problems are springing up all over the place and some gurus have even written books touting to have the answer. Some of these answers are quite complicated and include altered sugar metabolism and issues having to do with how the brain works. No need to go into those issues here.

I have often wondered however if there might be an easier explanation as to why lack of sleep causes weight gain and its associated health problems. A recent study may have supported my easy answer to this problem.

The study, published in the American Journal of Clinical Nutrition (2009, vol 89 p 126) went like this:

• 11 men and women were kept in a lab for a month.

• For two weeks they could eat anything they wanted and were allowed to sleep for 8 ½ hrs a night.

• The other two weeks of the study was the same as before except that the people could now only sleep 5 ½ hours a night.

The Result: People ate an average of 220 more calories a day when they could only sleep 5 ½ hrs a night. Many of these calories were eaten after 7PM.

Bottom Line: For me, the take home message of this study is that people who sleep less, gain more weight simply because they are awake more and eating more calories. We can’t eat when we are sleeping (unless you sleepwalk!).

One of the basic rules of science goes like this: if you are faced with two answers to a problem, when in doubt, the simple answer is usually the correct answer. I could be completely wrong, but I have thought that eating more calories because we were awake longer was the answer all the time. It’s nice to have a little vindication.

3 Supplement Facts

2009-02-07T06:41:00.000-08:00

3 Facts About Supplements You May Not Know

Joe Cannon, MS, CSCS, NSCA-CPT
Author of: Nutritional Supplements: What Works and Why
www.Joe-Cannon.com

If you watch TV, listen to the radio or surf the web, the odds are very good you’ve seen, heard or read ads touting the benefits of dietary supplements. Many of these advertisements say things that, as a supplement researcher, I just don’t agree with or feel should be explored further than a sound bite. Let’s talk about a few of those things here.

Fact #1. Natural vitamins are not better than synthetic vitamins. For some, this is the hardest pill of all to swallow. There are many gurus who would like people to believe that natural vitamins are superior to synthetic vitamins however the fact is that they are not. There are several reasons for this.

1. The chemical structure of synthetic vitamins is no different from that of natural vitamins. As such, the body can't tell the difference between them.

2. Sometimes there may be differences in absorption between synthetic vitamins and their natural counterparts but the differences do not always favor natural nutrients. For example, take the B vitamin, folic acid. Folic acid is actually the synthetic version of folate. The multivitamin that you used today probably contained folic acid because it is better absorbed that folate. Go check the label of your multivitamin right now and see for yourself.

3. Lastly, it is important to remember that the word “natural” has no legal definition in the US. Unlike words such as “organic” or “light” or “reduced fat”, the FDA has not imposed any official definition for the word “natural”. So, this word can be used just about anywhere! I've even seen loafs of bread being touted as “natural”. When was the last time you saw “synthetic bread”? I am always skeptical when I see the word “natural” on a label.

For those who want to use natural vitamins this is fine. Just make sure people deal with reputable companies because studies sometimes find natural vitamin products that contain synthetic vitamins.

Fact #2. Zinc supplements may do more harm than good. Most people don’t have a problem getting zinc into their diet. That being said, some men may use high potency zinc supplements in the hopes of strengthening their immune system, boosting testosterone levels and even heightening sexual potency. However research shows that high levels of zinc used long term may reduce levels of HDL – “good cholesterol”. This might accelerate the rate of heart disease! While it is true that diets low in zinc lead to lower testosterone levels and reductions in some aspects of male fertility, zinc is relatively easy to get in the diet, being found in meat, multivitamins and other supplements men might be taking. Thus, you may not be deficient. When taken at the onset of a cold, lozenges that contain zinc gluconate might modestly reduce the severity and duration of cold symptoms by a day or two. The evidence is strongest for zinc lozenges with several studies published being in medical journals. However, I'm not a big fan of putting zinc up your nose in the form of a spray. Some evidence suggests that zinc-laced nasal sprays might interfere with the sense of smell which potentially may be permanent.

Fact #3. Working faster does not mean it works better. A common marketing practice is to make the claim that a supplement works faster or gets into the body faster. This they say means it works better. My question, whenever I encounter this claim is to ask if it can be proven that working faster also means that the product is more effective? Working faster may mean something is superior but that fact has to be proven before I take it as gospel. The only way to prove this is to go in the lab and test it and get the results published in a medical or scientific journal.

Check back later for more supplement facts…

Chrondroitin sulfate Does it Work?

2009-01-23T10:22:00.000-08:00

Is Chondroitin Sulfate a Good Supplement?

Joe Cannon

People often use chondroitin sulfate to help osteoarthritis. This is the reason chondroitin sulfate is often found in combination with glucosamine in supplements.

While there is some research that chrondroitin sulfate might help alleviate some for the pain of osteoarthritis, for the moment I don’t recommend this supplement. Recent research has linked chondroitin to an increased risk of prostate cancer and relapses of prostate cancer. Chondroitin may also interact with blood thinner medications. Given that older men (who are at risk of prostate cancer) often use this supplement for osteoarthritis, they should be made aware of this possibility.

For more information on chondroitin and 119 other supplements, read my book Nutritional Supplements What Works and Why at www.Joe-Cannon.com