Add Volume Without Calories
Unlike diets that are based on depri-
vation, the Volumetrics diet doesn't try to fight your natural desire to feel sati- ated. The hook of Volumetrics is achiev- ing the feeling of fullness by manipulat- ing the amount of food you eat rather than counting the number of calories or the grams of fat, protein, or carbs. The trick is to fill up on foods that
aren't full of calories – think high wa- ter and fibre content. For example, if you have a bowl of pasta salad that is 2/3 pasta and 1/3 vegetables, switch the ratio to 1/3 pasta and 2/3 vegeta- bles or even 50/50. You will end up with the same total volume of food with a calorie savings of 30% or more.
Eating on a Budget
Save money and eat healthy with these tips:
nuts, dry cereals, raisins and other in- gredients. Divide the snacks into indi- vidual portions, and keep them in bags to control calorie intake. This is health- ier and cheaper than an energy bar! instead of expensive individual bottles of water. This is also a green move! sale. Freeze cheese, meats, frozen veg- etables, fish and seafood. Look for sale canned items as well. quantities and freeze individual cuts in freezer bags. shop at two or three different super- markets. Sign up for online coupons and use coupons in newspapers and magazines. as your protein source. They are much cheaper than meat (think beans in chili instead of beef) and high in protein. and shop for it twice weekly to main- tain variety and freshness. Don’t buy more than you will eat in a few days to avoid waste due to spoilage. the same foods so your meals don’t get dull. Potatoes can be roasted, mashed or baked as fries. Vary the fresh raw vegetables in your salads.
Supplements
Glucosamine and Chondroitin
Last fall, results from the
Glucosamine-Chondroitin Arthritis Intervention Trial (GAIT) showed no significant differences between pla- cebo groups and treatment groups in terms of joint-space narrowing. This was bad news for consumers of these joint formulas and supplement manufacturers. This large random- ized trial showed that glucosamine and chondroitin sulfate, ingested in- dividually or in combination, were ineffective in reducing long-term radiographic progression of knee osteoarthritis. However, just last month research-
ers found that special European chon- droitin supplements taken for knee osteoarthritis over two years eased symptoms as well as slowing progres- sion of joint damage. The study used a Europeon prescription form of chon- droitin that is different from the form commonly available over-the-counter. Patients were randomized to double-
blind treatment with 800 mg of the drug chondroitins 4 and 6 sulfate giv- en as a gel mixed with water or place- bo, once daily, for two years. The chondroitins-treated group had
significantly less joint-space width loss from the baseline radiograph over 24 months compared to the placebo group. Knee osteoarthritis symptoms also improved with chondroitins 4 and 6 sulfate. Further studies are needed to re-
peat these results and clearly identify which form of chondroitin holds the most promise. FBC
Nanci S. Guest, M.Sc., R.D., C.S.C.S., is a reg- istered dietitian, personal trainer and athletic coach who has owned and operated Power Play: Nutrition, Fitness, Performance since 1995. Nanci teaches university-level sport nutrition and is the head sport nutrition con- sultant for the 2010 Winter Olympic Games. She currently services various facilities in Toronto and Vancouver. Contact her at www.powerplayweb.com.
January/February 2009 Fitness Business Canada 39
March/April 2009
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