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Science is quickly developing the technologies needed to radically extend the quality human lifespan. Meanwhile, we need to stay healthy long enough to take advantage of these scientific breakthroughs.
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Weight Blog - What Are Sugar Alcohols?

Tuesday, October 16, 2012 3:45:18 PM America/New_York

What are "sugar alcohols?"

Sugar alcohols are low glycemic index so they do not spike insulin levels the way sugar and starch do. They do have calories and they are properly carbs, so many people call them hidden carbs. They are better than high glycemic index carbs. Although these substances are often subtracted from total carbohydrates and not included in net carbs on nutrition labels, to be exact about your carb intake, you should count half of each gram of sugar alcohol towards your daily carb allotment. (Sugar alcohols have, typically, half the calories of normal carbohydrates on a gram per gram basis.)

This Wikipedia link shows the calories in each sugar alcohol.

0 Comments | Posted in Weight Management By Sarah Brangan

Weight Blog - Sugar, the White Satan

Monday, May 9, 2011 10:17:51 PM America/New_York

What Sugar Does to Your Body

Overwhelming clinical evidence links the consumption of high-glycemic load carbohydrates to increased risk of type 2 diabetes, cardiovascular disease, cancer, obesity, AGEs, and the metabolic syndrome. And without doubt, refined sugar in its many forms (cane sugar, beet sugar, high fructose corn syrup, etc.) tops the list of most dangerous high-GL carbohydrates.

Sugar Facts

  • In 1900, the U.S. consumed 5 lbs of sugar per person
  • In 2000, the U.S. consumed roughly 150 lbs of sugar per person
  • Americans consume 53 gallons of sugary soft drinks per person annually
  • Sugary carbohydrates are addictive
  • Insulin turns sugar into fat and stores it in your cells
  • Increased cancer risk is linked to sugar and refined starch
  • More sugar + more starch = more weight gain. Simple.
      

News and Research

Sugar News, Usually Bad News
A study published in 2002 in the Journal of the National Cancer Institute, found participants who ate a diet high in sugars and refined starch had three times the average risk of pancreatic cancer. Another study published in the same journal in 2004, found a diet high in sugars and starch significantly raised the risk of colorectal cancer. Cancer cells are known to function differently than normal cells, relying almost exclusively on sugar to fuel their growth and proliferation. By drastically limiting sugar and refined starches in your diet, you can limit the amount of energy available to cancerous cells and inhibit their growth.

Sugar, Cheese, Opium… Why We're Addicted
In this thought-provoking video, Neal Barnard MD, the founder of the Physicians Committee for Responsible Medicine (PCRM), explores the science behind food addictions. Willpower is not to blame: chocolate, cheese, meat, and sugar release opiate-like substances. Dr. Barnard also discusses how industry, aided by government, exploits these natural cravings, pushing us to eat more and more unhealthy foods. A plant-based (vegan) diet is his solution to avoid many of these problems. While we do not suggest everyone follow a vegan diet, the discussion of addiction is worth a look.

Sugar Linked to Cancer Again and Again
Far from rumor, there have been many large studies showing the link between sugar consumption and cancer risk. Sugar feeds all of the cells in our body and cancer is an overeater. By considering the type and amount of sugar you consume, you can help minimize your risk. This article offers summaries of ten such studies.
http://www.naturalnews.com/024827.html

Growing Older and Hungrier
A recent study shows that the brain's appetite control cells degenerate with age and cause humans to have increased hunger and potential weight-gain. The damage is more severe after eating foods heavy in carbs and sugars.
http://www.eurekalert.org/pub_releases/2008-08/mu-kc082108.php

Sugar and Aging
Lowering caloric intake by limiting glucose increases life span in various species. The pro-aging effects of glucose signaling correlated with a decrease in mitochondrial respiration and an increase in reactive oxygen species production in this recent study.
http://www.plosgenetics.org/article

This Video is worth a Hundred Grams
Take a look at human blood cells before and after sugar intake.

What Can a Penny Do?

Some people think that a tax on soft drinks would decrease consumption, much like taxes on tobacco products appear to have reduced smoking. The Center for Science in the Public Interest, a health advocacy group, estimates that each penny of tax added could decrease consumption by 1 percent.
http://www.nytimes.com/2009/06/03/opinion/03weds3.html


What You Can Do

  • Reduce sugar and starchy foods in your diet.
  • Avoid artificial sugar substitutes-- they can be as harmful to your body as sugar.
  • Use stevia-- a natural option that is healthful in small amounts.
  • Now that stevia has been approved as GRAS (generally recognized as safe) by the FDA, soft drink companies are rushing to launch products using their respective proprietary stevia blends.  We have always used this healthy natural sweetener in our Supreme Shakes to create a delicious taste without sugar or artificial sweeteners.
  • Know your fasting glucose levels. Be aware of your risk factors.
  • Consider nutrients that may help manage your blood sugar levels.
  • Turmeric: Research shows this common cooking spice may help reduce inflammation and maintain healthy blood sugar levels. The effect is likely due to Curcumin, the active ingredient in the spice.
  • Cinnamon: A study of people with type 2 diabetes found that one gram a day of cinnamon (one-fourth of a teaspoon twice daily) significantly lowered blood sugar, fatty acids in the blood (triglycerides), “bad” LDL cholesterol, and total cholesterol.
  • Vinegar: A study reported in Diabetes Care in 2004 found vinegar dramatically reduces the rise in blood sugar and insulin after eating. Include vegetables pickled in vinegar with your meals and use salad and vegetable dressings made with vinegar and extra virgin olive oil (make your own or use commercial dressings that do not contain added sugars or preservatives).

Learn More

Ray Kurzweil and Terry Grossman, M.D. discuss sugar, the "White Satan," and the body's response more completely in their new book Transcend: Nine Steps to Living Well Forever. In Chapter 11, Nutrition, they make specific suggestions for improving your diet and include many easy and tasty recipes using only healthy ingredients
0 Comments | Posted in Weight Management By Eric Huang

Weight Blog - Learn About Your Food

Monday, May 9, 2011 10:16:59 PM America/New_York

The George Mateljan Foundation is a non-profit organization dedicated to sharing scientific information about the World's Healthiest Foods and offers healthy recipes and menu ideas for some of the healthiest foods around.

Wondering how much fat is in that grilled chicken sandwich? Nutrition Data provides nutrient information for foods and recipes, as well as for many fast food chains. This is a helpful resource to evaluate and design a nutrition plan including healthy foods you can cook at home.

Fruits and vegetables are healthy snacks and contain essential vitamins and nutrients. For complete analyses on your favorites, wander through these sites.

0 Comments | Posted in Weight Management By Eric Huang

Weight Blog - What Should I Eat?

Monday, May 9, 2011 10:16:06 PM America/New_York

Salads are a wonderful way to eat healthier. Including lots of vitamin-rich vegetables in your diet also adds healthy fiber to help you feel full and support healthy digestion. To mix it up a little, try adding plain tuna fish Read More
0 Comments | Posted in Weight Management Recommendations By Eric Huang

Weight Blog - Change Your Weight for Life

Monday, May 9, 2011 10:15:13 PM America/New_York

By following the program designed by Ray Kurzweil and Terry Grossman M.D., outlined below, you will begin to lose your excess weight slowly and gradually approach your ideal weight. The idea is to place yourself on the right course, one that avoids feelings of deprivation. You must also be patient.

Basic Procedure for our "Change Your Weight for Life in One Day" program:

 

Step One:

Determine your body frame size from Table 1.

Table 1: Assessing Frame Size from Wrist Circumference


Small Frame Medium Frame Large Frame
Adult malesUnder 6 1/4 in.6 1/4-7 in.Over 7 in.
Adult femalesUnder 51/4 in.5 1/4-6 in.Over 6 in.

 

Step Two:

Determine your optimal weight range from Table 2. Set your optimal weight to the low end of the range. If your weight falls below this level, increase your calorie consumption to maintain this optimal weight.

Table 2: Determining Estimated Optimal Weight Range
Weight in Pounds (in indoor clothing)

Height & Weight Table For Women

Height Feet InchesSmall FrameMedium FrameLarge Frame
4' 10"102-111109-121118-131
4' 11"103-113111-123120-134
5' 0"104-115113-126122-137
5' 1"106-118115-129125-140
5' 2"108-121118-132128-143
5' 3"111-124121-135131-147
5' 4"114-127124-138134-151
5' 5"117-130127-141137-155
5' 6"120-133130-144140-159
5' 7"123-136133-147143-163
5' 8"126-139136-150146-167
5' 9"129-142139-153149-170
5' 10"132-145142-156152-173
5' 11"135-148145-159155-176
6' 0"138-151148-162158-179

Women between 18 and 25 should subtract l pound for each year under 25.

Height & Weight Table For Men

Height Feet InchesSmall FrameMedium FrameLarge Frame
5' 2"128-134131-141138-150
5' 3"130-136133-143140-153
5' 4"132-138135-145142-156
5' 5"134-140137-148144-160
5' 6"136-142139-151146-164
5' 7"138-145142-154149-168
5' 8"140-148145-157152-172
5' 9"142-151148-160155-176
5' 10"144-154151-163158-180
5' 11"146-157154-166161-184
6' 0"149-160157-170164-188
6' 1"152-164160-174168-192
6' 2"155-168164-178172-197
6' 3"158-172167-182176-202
6' 4"162-176171-187181-207

Your goal is to be within your optimal weight range (preferably at or even slightly below your optimal weight, which is the bottom of the range).

 

Step Three:

Determine and adopt the maintenance calorie level for your optimal weight and exercise level (which should be at least moderately active), based on Table 3. This will result in gradual weight loss, which will automatically taper off as you approach your optimal weight. You only need to make this one change.

Table 3: Maintenance Calorie Level
This table provides an estimated maintenance calorie level based on your optimal or current weight and activity level.*

WeightSedentaryModerately ActiveVery Active
901,1701,3501,620
1001,3001,5001,800
1101,4301,6501,980
1201,5601,8002,160
1301,6901,9502,340
1401,8202,1002,520
1501,9502,2502,700
1602,0802,4002,880
1702,2102,5503,060
1802,3402,7003,240
1902,4702,8503,420
2002,6003,0003,600
2102,7303,1503,780
2202,8603,3003,960
2302,9903,4504,140
2403,1203,6004,320

Sedentary: You sit most of the day, walking only occasionally, and do not have a regular exercise routine.

Moderately active: Your normal routine involves frequent walking or physical motion. Alternatively, your normal routine is sedentary but you have a regular exercise program equivalent to walking or running 20 or more miles per week.

Very active: Your normal routine involves continual vigorous physical activity (such as construction worker, mail carrier, gardener). "Very active" is equivalent to a sedentary life-style plus the equivalent of walking or running approximately 50 miles per week.

*Note that your maintenance calorie level will change as your weight changes. Since metabolic rates vary from individual to individual, this chart will provide only an approximate value, which you will need to adjust based on your own experience.


As you approach your optimal weight, assess the important issue of body fat, which should be in the range of 12 to 20% for men and 18 to 26% for women, although we recommend you stay on the lean side of these ranges.

Do not make weight loss your primary goal. Rather, adopt a healthy pattern of eating with a sustainable level of calories and approach your optimal weight gradually.

Exercise is an important component of losing weight and a healthy life style. We recommend at least 300 calories of exercise per day.

Dietary recommendations:

  • Eliminate sugar and refined carbohydrates.
  • Reduce saturated fat consumption and eliminate trans fats completely.
  • Emphasize foods that are low in caloric density (that is, low in calories but high in weight). Vegetables (except for high-glycemic-load veggies such as potatoes) are the ideal category of food for losing weight and attaining optimal nutrition.
  • Consume at least 25 grams of fiber per day, including at least 10 grams of insoluble fiber.
  • Make sure to maintain a balance of carbohydrates, lean proteins and good fats.
  • Take appropriate supplements to ensure proper nutrient intake.
  • See What Should I Eat? for more tips on Diet and Nutrition

Caloric restriction (CR) extends longevity in a wide range of animals and researchers believe it is also likely to extend human longevity. Moderate caloric restriction is an important step of the TRANSCEND program.

To avoid nutrient deficiency and unhealthy gauntness, we recommend 10-20 percent reduction in calories.

Determine your weight loss calorie level by reducing your maintenance calorie level by 20% (see table)

WeightSedentary Moderately Active Very Active
Normal 20% Calorie Reduction Normal20% Calorie Reduction Normal 20% Calorie Reduction
90 1,170 936 1,350 1,080 1,620 1,296
100 1,300 1,040 1,500 1,200 1,800 1,440
110 1,430 1,144 1,650 1,320 1,980 1,584
120 1,560 1,248 1,800 1,440 2,160 1,728
130 1,690 1,352 1,950 1,560 2,3401,872
1401,8201,4562,1001,6802,5202,016
150 1,950 1,660 2,250 1,800 2,700 2,160
1602,080 1,664 2,400 1,920 2,880 2,304
170 2,2101,768 2,550 2,040 3,0602,448
1802,3401,8722,7002,1603,2402,592
190 2,470 1,976 2,8502,280 3,420 2,720
200 2,600 2,080 3,0002,400 3,6002,880
210 2,730 2,184 3,150 2,520 3,780 3,024
220 2,860 2,288 3,300 2,640 3,960 3,168
230 2,990 2,392 3,450 2,760 4,1403,312
2403,120 2,496 3,600 2,8804,320 3,456

See Chapter 13 of Transcend for more information on caloric restriction.

A Nutritional Supplement Shake may assist you in meeting your weight loss goals. Our Ray & Terry's Supreme Chocolate Nutritional Supplement Shake Mix™ enables you to significantly reduce your calories without deprivation.

0 Comments | Posted in Weight Management By Eric Huang