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ABOUT LINDORA AND LEAN FOR LIFE
MIND AND BODY CONNECTION
MEDICAL AND WELLNESS ISSUES
WHAT YOU MAY EXPECT WHILE DIETING
WEIGHT LOSS AND WEIGHT MAINTENANCE
WOMEN’S HEALTH AND LEAN FOR LIFE
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I'm a vegetarian. Will the Lindora Lean for Life® program work for me?
Vegetarians can be successful on the Lean for Life program. The protein food selections during the Weight Loss phase include tofu, veggie burgers, eggs or egg substitute (such as Egg Beaters), cheese and non-fat milk, yogurt, fish and chicken. There is also a variety of optional Lean for Life protein products that may be used during the program. (Some contain soy protein and some contain various forms of milk protein.) ...
Is weakness and fatigue a sign of low potassium? Should I take a potassium supplement, or sodium, in addition to my regular vitamins during weight loss?
Potassium is a mineral that is necessary for all living cells. It helps to maintain proper electrolyte balance in body cells, is essential for proper muscle function, and is instrumental in conducting nerve impulses....
What causes weakness while losing weight?
Weakness can be a common complication of weight loss. There are some useful strategies: ...
I love water, but eighty ounces a day is a real challenge for me. Why do I need to drink so much water on the program?
Water is calorie, fat, and carbohydrate free. That's one reason why we recommend people drink so much of it! There are several other reasons: ...
Bread is my weakness. Why should I limit it in my diet if I want to lose weight?
Bread (or other carbs such as cereal and pasta) can be converted to fat if people eat too much. We're more likely to eat too much of it than foods high in protein because it tastes good, is not very filling, and has a pleasant texture in the mouth. Bread tends to be a food that "triggers" overeating for many overweight individuals....
I've noticed a lot of protein bars on the market. What can you tell me about them, and how do they differ from the Lindora bars?
There are many protein bars on the market promoted as "low carbohydrate". When choosing a product, you'll want to evaluate its nutritional content, as well as its taste. ...
Why is it important to have snacks between meals?
Many people mistakenly think it's a "bad habit" to eat between meals. Actually, however, studies show that people tend to have more control over their eating and have an easier time losing or maintaining their weight when they eat healthy snacks between meals, including during the Weight Loss phase of the program, as well as for Lifetime Maintenance....
What are the effects of alcohol on weight loss?
Drinking alcohol, whether in the form of wine, liquor, or beer, can negatively affect weight loss. People who drink alcohol generally have a harder time losing weight. Here are some facts:...
What are "usable (useable)" carbs?
Many of the Lindora high protein nutritional products contain ingredients that are classified as carbohydrates but cannot be fully absorbed and "used" by the body. Some of these carbohydrates are from non-soluble fiber sources and some are from other sources such as 'polydextrose', which is a polymer of dextrose and is used as a bulking agent. Even though these ingredients are not fully absorbed by the body, they must be included in the 'Total Carbohydrate' number listed on the product's nutritional label. ...
How many carbs should I eat when attempting to achieve a state of dietary ketosis for weight loss?
Dietary ketosis, for the purpose of intentional weight loss, generally occurs when total carbohydrate intake is limited to somewhere in the range of approximately 50 to100 grams of carbohydrate spaced throughout the day, for a period of several days. The exact number depends on the individual, and is influenced by such factors as exercise and activity level. Because the body uses carbohydrates for energy, the more active you are, the more carbohydrates and fat you will burn. If you have a particularly sedentary day, you may find that you need to decrease your carbohydrate intake to achieve ketosis. ...
Should I eat more fiber?
Dietary fiber is the indigestible part of food that passes through the large bowel. Fiber is classified as either soluble or insoluble. ...
What is the glycemic index?
The glycemic index (GI) is based on the speed that food raises blood sugar and insulin levels. This can affect a person's hunger level and the rate at which fat is deposited into fat storage. ...
Why aren't certain foods included on the Lindora Weight Loss Menu Plan?
The foods listed on the Weight Loss Menu Plan were chosen because they meet the nutritional needs of the program in terms of calories, protein, carbohydrate, and fat content. The balance of these nutrients is taken into consideration as well as the total amounts. In addition, foods that tend to be "trigger foods" (trigger overeating and cravings) are not included. ...
Is it necessary to use the Lindora protein products during the program?
Lindora offers a wide variety of delicious, nutritious and convenient protein products such as bars, shakes, soups, hot and cold drinks, all-vegetable products, pudding, etc. Although the Lean for Life eating plan is made up of meals that include lean protein, vegetables, lettuce, grains and fruit, many people enjoy using the protein products as a healthy and satisfying snack between meals or if an appropriate protein food choice is not available at mealtime. You can successfully follow the program with or without using the protein products, however. Some people choose to use a combination of protein products and lean protein food choices which they "mix and match" according to their desires and needs....
Do I need to take the Lean for Life vitamins?
When people are eating less food, they need to add vitamins that they are no longer getting from food. Also, dieting results in water loss along with water-soluble vitamins and minerals. The vitamins have been specifically designed for the program and are different from most commercially available ones. The most important difference is in the composition of minerals, which often are lost during weight reduction. There is some evidence that certain minerals can aid weight loss, too. When 11 obese men increased their daily calcium intake from 447 to 1,029 mg per day (by adding 2 cups of yogurt a day) for a year, they lost an average 11 lbs. of bodyfat each. People with the least calcium in their diets are 6 TIMES as likely to be fat.  However, it is O.K. to substitute any vitamin with comparable dosages. Take the vitamins as directed.  FASEB 14(9)1, 132, 2000...
Are sodas, or soft drinks, O.K. to drink?
Sodas are responsible for a surprising number of calories in the average American's diet. One study found that Americans drink an average 67,000 calories worth of soda a day! Just 6 oz. of root beer or 7-up contain about 100 calories. ...
What's better, margarine or butter?
Butter and margarine both contain the same amount of calories; about 100 calories per tablespoon. For some time, margarine was considered better because it contained lower levels of artery-clogging saturated fat. But now we know that margarine is also harmful to your health when it contains hydrogenated or partially hydrogenated oils or "trans fat", even when it’s made with heart-healthy oil such as canola. ...
How many fat grams or what percent of fat should I have while on the program or in long term maintenance?
During the Weight Loss phase of the Lean for Life program, the daily Menu Plan consists of approximately 20-30 grams of fat per day. During the Lifetime Maintenance phase, the daily fat intake is closer to 40-50 grams. ...
What is "carbo loading"?
Runners and long-duration, high intensity exercisers use glycogen, a form of stored glucose, for energy. Muscle glycogen content before a marathon exercise session can influence the length of time a person can maintain his or her exercise. These glycogen stores can be manipulated by decreasing exercise and increasing carbohydrate intake during the week before the marathon. Glycogen stores only last for 60 to 90 minutes. That leaves untrained runners in deep trouble early on in the marathon....
Is it necessary to consume a certain amount of carbohydrates for weight training and building muscle mass?
You need some carbohydrates to build or maintain muscle. Various studies, and our clinical results, however, have shown that the amount is much less than many have been led to believe. At 50 grams or more carbohydrates per day, most people are able to retain or build muscle. The exception is usually those who do a lot of high intensity cardio (for example running at 5 mph for an hour, 5 times a week). ...
If I'm doing weight training, should I increase my protein or carb intake during Weight Loss?
At the level of activity most of our clients participate, it is rarely advantageous to increase either carbohydrate or protein intake substantially. Of course, the best way to determine optimal carb and protein intake is to take into account how well you're losing or maintaining, how you feel, and whether or not you're able to reach ketosis during Weight Loss....
Do any foods act as antioxidants?
Some foods do contain high antioxidant properties. ...
Does caffeine help burn fat?
Caffeine does not significantly burn fat, unless you're doing a lot of intensive, long duration exercise, which can be a dangerous combination which we do not recommend for most individuals....
Is aspartame dangerous?
To date, there has been no credible scientific evidence linking aspartame to any health-related problems. Since 1965, aspartame has been studied extensively, resulting in an impressive collection of scientific data. With approximately 200 studies conducted in humans and animals, the safety of aspartame has been well established. The results of these scientific documentations have shown that eating products sweetened with aspartame is not associated with adverse health effects. ...
I'm on long term maintenance. What are some tips for eating better?
Here are some recommendations:...
What kind of fats should I include in my diet?
Warnings to cut fat from the diet are good, but people should not go overboard and cut out fats that are healthy, the American Heart Association has said. The group repeated recommendations that people cut animal fats, such as butter, from their diets but said many vegetable oils, such as olive oil, can be good for the heart. "Previous studies have associated a Mediterranean-style diet with a lower risk of heart disease. These diets are rich in monounsaturated fats, primarily olive oil," registered dietitian Penny Kris-Etherton, a member of the American Heart Association Nutrition Committee, said in a statement. "These studies are telling us that the type of fat may be as important as how much of it is eaten." ...
Is fish a good food to add to my diet?
Fish, and particularly shellfish, is an excellent source of protein. One of the leanest protein foods available is shellfish such as clams, lobster, shrimp, or mussels. Four ounces of cooked shrimp provides 20 grams of protein (about the same as in a serving of chicken breast) but only 103 calories versus chicken's 124 calories. The primary difference is in dietary fat. While shrimp is nearly fat-free, chicken breast contains about 3 to 4 grams of fat in a 4-ounce serving. Shellfish is virtually odorless, too, and can be altered in taste considerably by adding spices, herbs, or lemon....
What is acidophilus?
Lactobacillus acidophilus is a "friendly" type of flora that colonizes the gastrointestinal, urinary, and vaginal tracts. Acidophilus inhibits the growth of "unfriendly" types of microorganisms such as bacteria, yeast, and parasites and prevents them from overpopulating. ...
What can you tell me about sensitivity to MSG?
MSG stands for monosodium glutamate. ...
Can dieting cause osteoporosis?
Diet (what you eat) affects osteoporosis, but we do not know the extent to which "dieting" (eating less for weight reduction) affects osteoporosis....
Is there a difference in suggested salt intake during weight loss and weight maintenance?
, especially with low carbohydrate eating plans, sodium/salt levels decrease. As a result, blood pressure can drop, especially when a person stands suddenly from a seated or horizontal position, causing weakness, lightheadedness, and dizziness. This is called orthostatic hypotension (low blood pressure resulting from a change in position)....
Why do some of the Lean for Life protein products contain sugar?
Sugar is a carbohydrate that comes in several forms. Contrary to popular belief, whether carbohydrates are in the form of sugar as in candy or fructose in fresh fruit is not important in how they are digested or health effects. Sugar does not make people fat or cause hyperactivity. It's usually the fat in combination with sugar (pastries or ice cream, e.g.) or overeating sugary foods because of the hedonistic (good taste) pleasures people derive that cause weight gain. The Lindora protein bars contain a high ratio of protein to carbohydrate....
Is green tea healthy? Does is help weight loss?
For centuries in Chinese medicine, green tea has been used to improve digestion, decrease flatulence, and improve mental alertness. Green tea is now regarded as an important antioxidant, promoting cardiovascular health, through "falvonoids" such as EGCG, a more powerful antioxidant than Vitamin E. Some reports also assign to green tea diuretic, antifungal, and immune-enhancing properties. Green tea is reported to lower cholesterol by inhibiting the lipid peroxidation of the more harmful low-density lipoprotein and to inhibit abnormal blood clotting. Drinking one or more cups of tea a day was associated with a 44% reduced risk of heart attack (American Journal of Epidemiology,1999. 149 (2)) No study has shown a significant weight loss associated with drinking tea, green or otherwise....
What is Splenda?
Splenda is a sugar substitute introduced to most U.S. markets in late 2000. It has just two calories per teaspoon (compared to sugar's 15 calories per teaspoon) and is made of sucralose, which comes from sugar. ...
How can I determine the total number of carbohydrate grams in a protein bar?
It was recently reported that some protein nutrition products contain far more carbohydrate than their labels declared. When choosing a protein product, you may use this simply formula to calculate the total carbohydrate content and avoid the consequences of inaccurate product labeling....
How can I reduce the fat content when preparing my family's meals?
Here are some suggestions for "cutting the fat":...
The Lindora program recommends using whole grain bread. Is this the same as a "multi-grain" product?
A multi-grain product is not the same as one that is labeled 100% whole grain....
Is honey a better, healthier choice than regular white granulated sugar?
Despite what many people believe, it is no healthier to use honey than it is to use refined white “table” sugar. The body processes them the same, they both affect blood sugar (glucose) the same, and there is no significant nutritional difference. The nutritional content of honey is very similar to that of white sugar, brown sugar (which obtains its color from added molasses), and “raw” sugar. The mineral content of honey is so insignificant that you would have to eat an unreasonable amount to receive any benefit beyond that of refined sugar....