December 7, 2009

-l

.\' \\
'
\.

Choco-mint dr{am!

\\

,'

HAPPY ENERGY EVERY DAY

TIRED? CRANKY? The quick fix for the 85% who suffer from a CoQl0 deficiency

_-,G.

{@

Food Network star Melissa d'l\rahian reveals her 4 keys to joy & success

sTRES5 STOPPED!

YOU. BODY
BEAUTIFUL
Fast cure for arm iiggles The best new shapers /,''

Body-type style

trickr iJirusrvr

," ,, , -' diet meals!"

,/'

a tortune or

f;;

pr"" r;; or. rvrcrr aet Aziz

I
HOLIDAY
WORRIES S@LWDg
Affordable gifts Mood swings Household fix-its
Overcooked roasts
">1,,
,/.

j rUeWS: Saturated fats speed

fat burn by 33%

Bloggers spill

their moneysaving secrets

lz.qg '

Dtrphy untlt t2/7/0e

i'L''

'
llilJIllililllftil[il1|il flil][

!---=

lt
NOW:

it

/1,

ls a saturate

149lbs

Amercans
I have a sense of
hen experts began warning

I'm worth t!

'

Trish Dowling,28, New York City

Americans off saturated fats almost 40 years ago, they probably envisioned a future of people who were slim, healthy and productive. But though intake of sat fats (found in foods like butter, coconut oil and whole dairy) has plummeted by 20 percent since 1971, the national waistline has ballooned and health has suffered: Data from the Centers for Disease Control and Prevention reveal that during this period, obesity rates more than doubled (to 34 percent ofadults) and heart disincidence rose to 1 I percent. As if this weren't puzzlingenough, there are the baffling statistics from France, where sat-fat intake is high and decadent creamy and buttery dishes
ease

'i'

'--

It worked for me "l'm saving a fortune on diet meals!"

This is so embarrassing, worried pharmaceutical rep Trish Dowling as she sat in a doctor's office. My new suit is already too small, my skin feels like sandpaper...l'm supposed to be promoting health, but I look horrifyng!The thought made Trish burst into tears just as the doctor came to greet her. Thankfully, Trish's meltdown happened in the office of Michael Aziz, M.D., who filled her in on his saturated fat diet. But Trish was no newbie to weight-loss attempts: "l'd been there, done that twice with virtually every diet on the planet," she says. "Mostly I was a sucker for boxed meals. I probably spent $40 a month on that stuff." Still, Trish was cautiously optimistic about Dr. Aziz's plan. "l'll admit I was resistant to stopping low-fat foods since calorie restriction was so ingrained in my mind." Trish found that cooking with butter and olive oil left her more satisfied than a day of low-fat grazing. "Whole milk and cheese made a huge difference," she says. "The foods tasted 20 tmes better!" She lost 35 pounds-6 pounds the first week. And with a cleaner system, Trish's skin is also gorgeous, saving her hundreds a year on lotions and acne treatments. "lfeeltotally changed inside and out," she raves. "l even landed a new health-care job."

Trish lost

35 [bs!

26 | First for

at deficiency maki ng

ea\y?
lror ul. There, obesity rates are

nutrition experts, who pont to increasing research indicating "sat fats" are key to switching the body from fat-storing to fat-burning mode
YES, assert
fats is physically and mentally energizing since the body tends to burn the fats immediately for fuel. such a diet is also very satisfying due to the flavorenhancing effects of fat and its ability to slow digestion. "This is why women on my plan lost up to 8 pounds in a week," says Dllviz."And weight loss isn'r the only benefit: Many nore lower cholesterol, better memor reduced depression and anxiery improved libido and younger-looking skin."

ol America's (11 percent) and lllc,rt.' r'ates are among the low(at about 3 percent). lltr rv,

ilr

h rrrrcxpected results? Michael

'r'ld

[l,l),,,ruthor of the upcoming l'fu l\'rlbct 10 Diet (Sourceboola,

llrlrrirrs:"The science that led Io issue low-fat guidelines tlll lv,rs too preliminary." (At cvcn fish and olive oil were
back then was, to ban all fats than to get tlurt might confuse people," llrrt lhe most recent research llnl srturated fats actually speed lrr one study at the University lir rrt in Storrs, women who rturated fat shed 33 percent than their counterparts tctl the stuff. nrirtters worse, the food fttrrrrcd on the low-fat bandt lr,rtl ing processed foods in lll lrrts were replaced with supItr,,llthier trans fats and refined ,tccl oils. "To the chagrin of |llltrrn trying to stay slim, sat-fat
tls were eventuallylinked to

u)"'l'lr.'thinking

the hormones progesterone, estrogen, testosterone and the adrenal hormone DHEA. saturated fats in a meal prevent sugar from entering the stream too quickl helping the avoid the insulin spikes that can prompt cravings and signal the liver to convert sugars into belly fat, Dr. Aziz And unlike other diet plans can leave women fatigued, foggy famished (not an option during hectic holiday season), a diet rich in

also bloodbody

adds. that and the sat

BUT...AREN'T SAT FATS BAD FOR THE HEART?

The saturated fat-heart disease link is a mh that's been debunked by the Women's Health Initiative, a lS-year studyof near 162,000 healtpostmenopausal women. while sat fats are associated with a lipid profile (a measure that includes the ratio of HDI, or 'ood," cholesterol to LDI. or "badj' cholesterol) in which LDL is high, more in-depth study of the types of LDL reveals an important distinction of which manydoctors are still unaware, says MichaelAzia M.D. One type of LDL is fluffy and too big to go below the arrerial walls to cause clogs; the second,"small LDIi'(sLDL), is dense and small and can squeeze under the arterial walls to clog arteries. Turns out, saturated fats only raiselevels of large fluffy LDL, with no negative impact on the arteries and heart.

A CLOSER LOOK AT CHOLESTEROL

. O^,ar '

lirt, metabolic syndrome

rlisrase," says Dr. rircked

Aziz."Low-

, .i.,
,,:

i?' ,;'.i.,, '

j::

{ho crme to mean high sugar."

with high-fructose

HDL
Actions: High ratio of HDL to LDL boosts heart health

rlnrl other refined carbs that 't ing women's insulin s-

LDL
Actions: Transports cholesterol without clogging arteres

sLDL
Astions: Damages and clogs arteries

hcart-harming inflammawcight gain.

fats speed loss

building blocla

lrrls are the

ol llrc hormones that play

llclrbolism and fat burnI)

r.

luiz. These include

improve HDL-to-LDL ratio: Cold-pressed extra virgn olive oil, eggs, nuts, fatty fish, shel lf ish, u nsweetened cocoa, fish oil, flax oil

roos that help

roos that raise

LDL

without harming

the heart: Coconut oil, whole milk, unrefined palm oil, butterhee, certain animalfats

raise sLDL,lower HDLto-LDL ratio: Refined sugars, processed grains, refined vegetable oils, partially

foodsthatcan

hydrogenated oils/fats

l'..:

lNl

Lose 31 lbs by Christmas!

Exclusively for FIRST, Michael
sources (like mushrooms and legumes)

Aziz,M.D.,reveals the meal plan

(available December 15 in his new book, The Perfect 10 Diet) guaranteed to help you shed up to three dress sizes and have glowing, younger-

and animal sources (like poultry eggs, shellfish and dairy) in one or two meals per day is enough. Ifyou exercise a few times a week, eating protein two or three times.daily will do.
Use fresh herbs and spices and sweeteners like agave syrup and stevia to flavor food and beverages. Stick mostly

grain servings (opting for fiber-packed options such as wild and brown rice, whole-wheat pasta, oatmeal and wholegrain bread) and one serving ofstarchy vegetables. You can lose about 3 pounds a week on this modified plan. $

looking skin by Christmas-all while

enjoying the season's favorites.

3 party sips that

won't

It's so easy!
"Just think of the foods yodve been avoiding for years and add them back to your diet," says Dr.lu.Instead of fearing saturated fats like coconut oil, milk, butter, palm oil and dark chocolate, enjoy two to three servings daily of foods that contain them. Other sources of healthy fats ( monounsaturates) include avocados, extra-virgin olive oil, almonds and almond butter, and fatty fish (like salmon and tuna). Another boon: Dr. Aziz's plan encourages eating carbohydrates. You'll

to water, fresh-squeezed lemonade and herbal and green teas for beverages. To keep blood sugar stabilized and metabolism rewed, eat every three hours for a total of three main meals and two snacks daily if yotlre hungry.

go to your hips
For superior fat melting,Dr. Aziz cautions against alcohol-but hey, t's the holidays! So FIRST's nutriton team rounded up a few dietfriendly cockails that wont throw off the plan.

To zip off up

to 8 lbs

every week...
Follow the basic formula above, but try to avoid grains (like rice, pasta, bread
and cereal) and starchyvegetables since they can spike insulin. But this isn't set

No-Gin Fizz: Dilute a sparkling or still wine of your choice with

sparkling mineral water and a shot of antioxidant-loaded cranberry or pomegranate juice.

fill mostly from vegetables and fruit. Thanks to their purported hormone-balancing powers, dark leafr
get your

in stone: "It won't sabotage your success if you have a little of these foods during holiday festivities," assures Dr. Aziz.

Pimm's Cup: Go retro

with Pimm's No. 1 Cup (the

spicy, citrusy cocktail base

greens, cruciferous veggies, berries and citrus are top choices.

To eat all your favorites

from the United Kingdom) and sparkling lemonade over

ice

Dr. Azizalso recommends less protein than other plans since too much has been shown to slow thyroid function. If you re fair sedentary one serving of protein from nonanimal

and still slim.

with

a cucumber spear.

If you don't want to give up grains and starchyveggies, follow the food plan (outlined under "It's so easy!") and try to stick to a daily maximum of three

Ginger Backswing: Pour a shot of

sweet vermouth over ice, add ginger ale or sparkling mineral water and

garnish with an orange slice.

Breakfast Coconutty
Shake: ln blender, com-

bine one large (very ripe) banana, 1 cup coconut milk,%cup blanched almond slivers and some crushed ice; blend well

Snack Garlic Hummus Dipper: ln food processor, combne 1 can of chickpeas, fresh garlic, tahini, lemon juice, olive oil, salt and cayenne pepper to taste; blend
thoroughly. Serve wth pta crisps and crudits.

Lunch Tuna and Artchoke Pasta: Combine 1 can of

albacore tuna, quartered artichoke hearts, 3 Tbs. olive oil and a splash of

Snack A wedge of
Camembe't cheese and whole-grain crackers with raw cashews and an apple,

lemon juice. Toss with 1 cup

cooked whole-wheat pasta. Season with herbs to taste.

untilsmooth.

or other combinations of your favorite fresh fruit and nuts.

''\b
It worked for me "l've been given the gift of energy!"
When the dust settled on last year's holiday season, Tanya Fridman stepped on the scale for what had become an annualtradition. /'ye gained 6 pounds, she thought. Family celebrations are doing me in. Each year holiday weight gain left Tanya feeling run down as she tried to nestle back into her daily routine. She explains, "lf I answered a cell phone call while out walkng my dog, the caller would say, 'You're so out of breath. Did you just run

My daughter jokes,'People look at you now when we're out walking. They used to look at me.'

Tanya Fridman,
42, Staten

lsland, NY

NOW:

170lbs

six miles?"' Deprivation had always been Tanya's diet deal breaker, so she found the Perfect 10 Diet by Michael Aziz, M.D., much easier to swallow. "lt was holiday-friendly-l was allowed to eat desserts and turkey," says Tanya, who lost 8 pounds the first week. "l loved that I wasnt expected to eat like a little bird." Seven months later Tanya, 57 pounds sleeker, realized that she had given herself the gift of energy. And the perks keep pling up-at the last bg family dinner, Tanya wowed her relatives. "They asked, 'Did you have a face-lift? You look completely different."' Best of all, Tanya instituted a new holiday traditon: "l won't gain a single pound!"

( '

Tanya lost
Din ner Thai-Style Chicken
Salad: Combine chopped

57 lbs!

cooked chicken, diced avocado, salad greens, cilantro, chopped cukes, crushed peanuts, minced scallions, red pepper flakes, low-sodiu m teriyaki sauce and lime juice.

nnrcg I nrct

or tuomen |

29