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Book Review: Master Your Metabolism: The 3 Diet Secrets to Naturally Balancing Your Hormones for a Hot and Healthy Body! by Jillian Michaels and Mariska Van Aalst

January 17, 2015 Leave a comment

cover_masterSummary:
Jillian Michaels became famous for being a personal trainer on The Biggest Loser, a show she has since left.  In addition to being a personal trainer, she is also a woman with PCOS (Polycystic Ovary Syndrome), an illness that messes with hormones and often makes the sufferer gain weight due to these hormonal problems.  Jillian, with the help of her doctor, takes her years of experience both dealing with her own hormonal issues and training others with them and offers up advice on how to adjust your diet and lifestyle to optimize your hormonal balance for easier health and weight loss.

Review:
Despite its title, this book primarily focuses on achieving health through making permanent changes to your lifestyle, advocating a gradual overhaul with the focus on improving health, with weight loss as a side bonus.

The book opens with an introduction from Dr. Christine Darwin.  It then moves to Jillian giving a brief introduction to her own health journey.  It was fascinating to learn about how she became a trainer in her late teens, got her job on The Biggest Loser, and was diagnosed with PCOS.  This lends a personal touch to the entire book.  Jillian isn’t “naturally fit.” She works hard at it and has an illness that actually makes it more difficult to maintain a healthy weight.  This book is honest about the fact that achieving fitness is varying levels of difficult for people, but also takes a no-nonsense, if you want health you’ll fight for it, attitude.  That attitude may rub some readers the wrong way, but I appreciate it.

The book next tackles explaining how your biochemistry impacts your health and weight and why it’s therefore important to keep them balanced.  Readers who enjoy knowing the why’s behind certain bits of health advice (such as keeping your stress levels low, getting enough sleep, not eating after 9pm) will particularly enjoy this section, as it explains the biochemistry behind this advice.  Readers who prefer to just get the advice without knowing the why’s can easily skip this bit and just partake of the advice if they so choose.  My favorite part of this section is how kind Jillian is about how people may have beat up their bodies so far in life.  She’s very encouraging that what’s in the past is in the past, and every body can be improved.

No matter how you’ve abused your body up until now–and I’m willing to bet you have, even if you didn’t mean to–you can make it better. (loc 583)

The next section talks about how various chemicals and hormones in our environments contribute to messed up hormones.  Jillian is quite passionate about how things like BPA in cans and hormones in non-organic dairy can pile up to mess up human hormones.  Jillian makes a point of saying that even changing one of these things (for instance, buying organic dairy) can help your body, because every little bit helps.  However, she is also so passionate about these hormonal and chemical pollutants that it can sometimes seem as if she is telling the reader to change everything all at once, and that can be a bit overwhelming.

Next the recommended diet is tackled, and it’s actually fairly straight-forward.  Limit processed foods (and all the HFCS and artificial sweeteners and preservatives that come with it).  Focus on eating only things that grew in the ground or had a mother. Limit starchy root vegetables (less than 2 servings a day), alcohol (1 drink per day), caffeine (stick to green tea), soy (2 servings per week), full fat dairy and fatty meats, and canned food (to avoid BPA).  She encourages including power nutrients, such as: legumes, alliums, berries, meat and eggs, colorful and cruciferous fruits and vegetables, dark leafy greens, nuts and seeds, organic dairy, and whole grains.  Perhaps the most difficult part of the diet, besides cutting out processed food, is the timing of eating she recommends.  Eat within an hour of waking up. Eat three more times in the day, once every four hours.  Eat until you’re full but not stuffed. Don’t eat after 9pm.  The explanation for the timing issue is to help balance your hormones.  She also states that you must have fat, protein, and carbs at every meal, but to aim for higher protein, particularly in the evening meal and as you age.  The reasoning behind this is you feel more satisfied with all three macros and also are more likely to not lack in any particular nutrient.  Two other reasons are that protein increases your metabolism and as people age they need more protein to retain muscles.  This is not a particularly challenging diet, nor is it far off from what is generally recommended by doctors and nutritionists as a healthy diet.  Again, the most challenging part is the timing issue.  Not everyone’s life lets them perfectly space out their meals.

For those readers who are new to eating a whole foods, unprocessed diet, the book includes a sample menu (I believe it covers two weeks, but can’t double-check as it was a library copy).  The recipes are perfect for beginner cooks with nothing too complex and not too much time required.  Jillian teamed up with a professional for the recipes, and is straight-forward about that.

The book next tackles the six most common hormonal disorders, including PMS, hypothyroid, metabolic syndrome, and PCOS.  These hormonal issues require special recommendations and guidelines, and Jillian explains them quickly and clearly.

Finally the book ends with some tips on how to live out the recommended lifestyle, including how to afford and/or find organic food, how to clean your house without chemicals, etc…  Just as earlier, Jillian is so passionate about this that it’s possible for the reader to feel overwhelmed at the thought of doing everything, even though Jillian does make a point to state that changing even one thing, or one thing at a time, will help.  Perhaps it would help if the book ended with a checklist of the most important changes or how to adapt gradually or something like that to make it feel less overwhelming for the reader.

Besides the fact that sometimes the book can make the lifestyle feel a bit overwhelming, my only other issue with the book was when Jillian recommends that women stop taking hormonal birth control pills and use condoms instead.  Condoms are nowhere near as good a form of birth control as hormonal methods, and randomly recommending everyone stop using hormonal birth control is more than just a bit irresponsible.  It would have been far more responsible to do something such as suggest that if the reader is concerned about the level of hormones in her birth control to speak to her doctor about lower level hormone options, such as the mini-pill or the IUD, and see if those may work for her.  Just flat-out saying everyone use condoms is not helpful.  Plus, there is a risk/reward calculation that every individual must make for themselves.

Overall, this book mostly recommends diet and lifestyle changes that would also be recommended by most doctors and nutritionists.  The timing of eating is something that is up for debate, but it certainly wouldn’t hurt the reader to try it.  Jillian sometimes gets so passionate about all of the lifestyle and diet changes that it can feel overwhelming to the reader.  Recommended to those interested in the science behind generally recommended lifestyle changes.  Just remember that you don’t have to do everything at once and take the advice with a piece of salt. Do your own research and talk to your doctor before dropping medication/birth control.

4 out of 5 stars

Source: Library

Buy It

Evidence, Bias, and Use…Oh, My! (MLA12 Seattle: Complementary and Alternative Medicine Section)

So at the meeting, librarians present their papers that were accepted to the conference.  These are organized into groups of four sponsored by one of the MLA’s sections.  I’m pleased to say that on Monday I made it to an entire session.  Complementary and Alternative Medicine includes everything from yoga to special diets (veg*nism, gluten-free) to acupuncture to traditional Chinese medicine to etc….  I appreciate CAM because it tends to look at the patient as a whole instead of just the diseased body part.  Plus I was curious as to what the presentations would have to say.  One thing that it is important to know.  Cochrane is a database of systematic reviews.  A systematic review is a study of the studies done.  It then summarizes what we know so far.  Think of it as centralized scientific study information.  The other thing to know is that in Western medicine, a treatment is come up with and then tested before it is used with people.  In CAM, the treatments are already in practice, so traditional randomized control trials (RCTs) used in Western medicine aren’t super-applicable.

“Cochrane Complementary and Alternative Medicine Systematic Reviews: An Analysis of Authors’ Comments on the Quality and Quantity of Evidence and Efficacy Conclusions” by Robin A. Paynter

  • CAM limited by RCT-driven evidence-based practice
  • 10% of database are CAM topics
  • Cochrane has a project to develop a classification scheme of CAM topics.
  • 47 out of 53 Cochrane groups have at least one review on a CAM topics
  • Treatment ares cover everything from vitamins to yoga
  • dietary intervention has 37 studies
  • Cochrane expresses concern over poor study designs.
  • Difficult to determine active content in plant-based meds
  • Significant groupage of comments around insufficient evidence and no effect.
  • cross-cultural issues

“Alternative Research Education in a Post-R25 World: Assessing Acupuncture and Oriental medicine (AOM) Student Attitudes Toward Research and the Scientific Method” by Candise Branum

  • Acupuncture and Oriental Medicine–AOM
  • R25 grants intend to develop research literacy and view research as a bridge between Western medicine and CAM
  • Acupuncture Practitioner Research Education Enhancement (APREE)
  • AOM student interest in research declined with years in school, a 2006 study found
  • Do students recognize the benefits of AOM research? Overwhelming yes.
  • Students at schools without dedicated research departments were very unsure about the impact of research.
  • Feelings about research slope toward the negative over time.
  • Students see the benefits of research but that doesn’t necessarily mean they like it
  • A lot of students want to stay alternative and not become complementary
  • If they don’t want to be attached, they’re not gonna want to use the bridge of research.

“Complementary and Alternative Medicine’s (CAM’s) Research Agenda and Its Unique Challenges” by Jane D. Saxton

  • In 2007: 38.4% of adults used CAM over the previous 12 months.  Also, adults spent $33.9 billion out of pocket on CAM.
  • NIH funding to CAM is only 0.5% of the overall budget.
  • CAM is individualized not standardized.  (It’s adjusted to fit the patient not one standard applied to all patients).
  • Whole Systems Research (WSR) is a term coined in 2002.  It is an approach to studying non-linear, whole systems of care.
  • Use of pragmatic RCTs: measure effectiveness, don’t use placebos, patient-centered outcomes (transformational change)
  • CAM is the opposite of Western meds.  The treatment is already in use, whereas Western medicine is proposed, tried, then used.
  • You don’t need to know the biological mechanism in order to know its effectiveness.
  • MeSH terms currently available: complementary therapies, nonlinear dynamics, systems integration
  • We need more funding, different approaches, Whole Systems Research!
  • Please take a moment to check out the libguide of this presentation.

“Hitchhiker’s Guide to One Corner of the Complementary and Alternative Medicine (CAM) Universe” by  Ron LeFebvre

  • Vitalists are more interested in information (they “know” it works).
  • Empiricists value EBM but may not be great at finding what they’re looking for.
  • Chiropractors don’t like to be associated with medicine.  Use terms like “health care” and “practice” with them.
  • A good chiropractic search string: spinal manipulation OR chiropractic OR manual therapy
  • New graduates are more likely to be EBP savvy.
  • “There’s nothing that makes you more skeptical about research than studying it.”
  • There is no widely-used, well-regarded point-of-service tool to serve chiropractic interests specifically.  They do use Dynamed though.
  • PEDRO–database for physical therapy/exercise therapy that is also useful to chiropractors

Q and A

  • Diet is odd.  Sometimes it is viewed as an alternative medicine, sometimes not.  If it’s a non-western diet, though, it’s considered alternative.
  • NIH funded PROMIS is focused on patient-reported outcomes, particularly in treating anxiety/depression.
  • N-CAM databse has outcome scales and measures

Diet Terminology

September 29, 2009 7 comments

It’s not easy to live in America and not follow the traditional American diet.  As a vegetarian I am highly aware of this.  Therefore I tend to try to send nothing but happy thoughts to my fellow non-traditional foodies, be they gluten-free, vegan, kosher, etc….  However I kind of have a beef (pun intended) with one group of them right now.  I’m looking at you pescetarians.

It is absolutely cool that you choose to abstain from all meat but fish.  I don’t agree with it, but I respect it.  What really pisses me the fuck off though is those of you who are running around claiming to be vegetarians.  You are not vegetarians!!

From Merriam-Webster: vegetarian: one whose diet consists wholly of vegetables, fruits, grains, nuts, and sometimes eggs or dairy products

Do you see fish listed in there? Are fish vegetables, fruits, grains, nuts, eggs, or dairy products? No? Then you are not a vegetarian! You are a pescetarian.

Here’s Merriam-Webster to help you out again: pescetarian: one whose diet includes fish but no meat

I know. You’re sitting there going Why does this woman have such a problem with what I call myself, right?

How you label yourself directly impacts me.  It’s hard enough to be a vegetarian and have to explain to people things like it’s not appropriate to give your vegetarian niece marinara sauce cooked with meatballs in it, even though you’re not giving her meatballs there is still meat juice all up in that.  I know you face things like that yourself when you explain that you don’t eat chicken.  Pescetarians running around calling themselves vegetarians means I now repeatedly have this conversation:

Me: “I’m sorry. I can’t eat that.  It has fish in it, and I’m a vegetarian.”
Person: “Vegetarians eat fish.”
Me: “Um, no they don’t.”
Person: “But I know someone who’s vegetarian, and she totally eats fish!”

You are making things more difficult for us vegetarians.  It’d be like if I ran around calling myself vegan and gnawing down cheese.  Vegans already are a bit confusing to the public, how much more would that confuse them then? You are just wrong.   You are using the wrong word for your diet.  Even freaking Merriam-Webster says so.  I know pescetarian is a funky-sounding word and you will probably have to explain it a bit more to the public since it is not as well-known as vegetarian.  Do it anyway.  It’s what you are. If you really want to call yourself a vegetarian stop eating damn fish!