Fat Control: The NET Equation
Vincent S. Filingeri, Ph.D.
Copyright © 2011 by Vincent S. Filingeri, Ph.D.
ALL RIGHTS RESERVED, including the right of reproduction in whole or in part in any form, except for brief quotes used specifically within critical articles and reviews.
Smashwords Edition
ISBN 978-1-937520-25-0
Published by First Edition Design eBook Publishing
September 2011
www.firsteditiondesignpublishing.com
Cover Design by Deborah E Gordon
For Buttons, Lily, & Tiger
Table of Contents
Chapter 1 - Introduction
Chapter 2 - The Nutrition Factor
Chapter 3 - The Exercise Factor
Chapter 4 - The Thinking Factor
Chapter 5 - Conclusions
Appendices
References
About the Author
Detailed Table of Contents
-Chapter 1 – Introduction
-Chapter 2 - The Nutrition Factor
Vitamins and Minerals
Water Soluble Vitamins
Fat Soluble Vitamins
Major Minerals
Trace Minerals
Food Lists
Fruits
Vegetables
Legumes
Nuts
Whole Grains
Herbs
Spices
Fish
Poultry
Dairy Products
Drinks
Desserts
Snacks
Soups
Carbohydrates
Proteins
Fats
Fiber
Cholesterol
Sugar
Sodium
Water
Suggested Luncheons and Dinners
Suggested Snacks and Side Dishes
-Chapter 3 - The Exercise Factor
Types of Exercise
Anaerobic
Aerobic
Walking
Stretching Exercises
Pulse Rate
Step Program
Other Exercises
Exercise Research
Biometric Measurements
Height-Weight Tables
Waist-Hip Ratio
Body Mass Index
Body Fat
Percentage of Body Fat
Metabolic Rates
Non-Exercise Activity Thermogenesis (NEAT)
-Chapter 4 - The Thinking Factor
Rational Emotive Behavior Therapy (REBT)
Cognitive Therapy
Deep Muscle Relaxation
Visualization Process
Behavior Therapy
Social Contract
Self-Reward Contract
Reasons to Lose Fat
Behavior Modification Techniques
-Chapter 5 - Conclusions
Appendices
Anaerobic Activity Chart
Aerobic Activity Chart
Progress Chart
Non-Exercise Activity Thermogenesis Chart
Rational Emotive Behavior Therapy Chart
Cognitive Therapy Chart – Cognitive Distortions
Social Contract Form
Self-Reward Contract Form
10 Reasons to Reach My Goal Fat Weight
Specific Eating Techniques
Self-Monitoring Chart
-References
-About the Author
Chapter 1 – Introduction
Obesity is a chronic disease. At the present time, there is no cure, but it can be controlled. There are many diseases and conditions associated with obesity, namely;
cancer of the colon, rectum, prostate, gallbladder, breast, uterus, ovaries, kidneys
hypertension
diabetes mellitus
osteoarthritis of the joints in the hips, feet, spine, and knees
gastrointestinal disorders
chronic obstructive pulmonary disease
hypertriglyceridemia
hypercholesterolemia
coronary artery disease
respiratory problems, viz., asthma, emphysema, bronchitis
sleep disorders
carbohydrate intolerance
hernia
atheriosclerosis
cirrhosis of the liver
posture derangement
low back pain
dermatological problems
diseases of the digestive tract
complications of pregnancy/delivery, anesthesia, and surgical risk
premature death
As you can see, a person with an obese condition is very much at a health risk. Obesity has an adverse effect on longevity. The greater the amount overweight, the higher the mortality rates. A previous study (Build Study, 1979) found the following data:
Further research studies (National Health and Nutrition Examinations Surveys, 1980), found that men with a body mass index (BMI) of over 28, and women with a BMI over 27 had the following health risks:
The Centers for Disease Control and Prevention has estimated the medical costs of obesity at $147 billion per year (2009). Presently, about 66 2/3% of the U.S. population are overweight. This fact is further complicated with childhood obesity. It is estimated that about 20% of the present U.S. children are overweight. This percentage places them at risk for high blood pressure, Type 2 diabetes, high cholesterol, gallbladder disease, asthma, joint problems, anxiety, and depression.
Obesity is defined as a weight 20% over desirable body weight. Mild obesity comprises 90.5% of the obese population in which there is a 20-40% overweight status. On the other hand, moderate obesity consists of 9% of the population, with a 41-100% overweight presentation. Severe obesity, with 0.5% of the population, is greater than 100% overweight. The criterion for overweight is less than 20% of desirable weight. High fat intake increases the number of fat cells (hypertrophic), as well as their size (hyperplastic). Existing fat cells (hypertrophic) increases in number as fat adults become fatter. New fat cells increase in size creating hyperplasia, in which fat children become fat adults. There appears to be a genetic component to fat gain. If two obese parents have a child, there is an 80% chance that the child would become obese. This percentage drops to 41% if only one parent is obese. There is only a 9% chance for an obese child with two thin parents.
Biology is not destiny, and environmental factors can be beneficial in modifying existing biological predispositions. We are responsible for how much body fat accumulates over time, given biology’s influences. Neither exercise nor food intake alone will allow us to reduce the percentage of body fat. However, the comprehensive combination of three factors, viz., proper nutritional (N) choices in your food intake, along with daily exercise (E), and examining your thinking (T) processes are all extremely important variables for a permanent fat control solution.
This book, Fat Control: The NET Equation addresses the above factors to remove body fat and keep it off permanently. The lifestyle choices you make will determine your future. Proper nutritional choices with regards to proteins, carbohydrates, and fats are necessary on a daily basis. Performing regular aerobic and anaerobic exercises will allow a reduction of excess body fat permanently. Finally, our thinking or belief systems about food, ourselves, the world, and the future all influence our physical and psychological health. Moderation and balance are key components to any long term successful goal. The NET equation is an elegant, permanent solution to fat control.
It has been estimated that about 85% of all physician office visits are the result of psychological and lifestyle issues. What we do to our bodies now will determine where we will be in the future. The consumption of different types of foods, exercising, and our thinking processes determine our body age. We are as old as our youngest body part. Therefore, if we make healthy lifestyle choices, we can influence the outcomes as we age.
Quotes from Benjamin Franklin (1706-1790) and Thomas Edison (1847-1931) are applicable for future health changes. Franklin stated:
“He who dares nothing need hope for nothing”
“We become what we are thinking and feeling”
Edison stated:
“The doctor of the future will give no medicine, but will interest his patients in the care of the human frame, in diet, and in the cause and prevention of disease.”
Failure to not take control of our present and future health is not an option. We must plan the path for greater success in our well-being. Giving up prepares us for failure. A brief history of Abraham Lincoln’s life provides some insight into how failure and life circumstances did not hinder his successes:
1816-Family forced out of their home.
1818-Mother died
1831-Failed in business
1832-Defeated for the Illinois State legislature
-Lost his job
-Wanted to go to law school, could not be admitted
1833-Borrowed money from a friend to start a business;
-business failed and was bankrupt; it took 17 years to pay off his debt
1834-Elected to the Illinois State legislature
1835-Engaged to be married; sweetheart died
1836-Total nervous breakdown; in bed for six months
-Re-elected to the Illinois State legislature
-Received license to practice law in the Illinois State courts
1838-Defeated for Speaker of the Illinois State legislature
1839-Admitted to practice in U.S. Circuit Courts
1840-Defeated for elector
1843-Lost in run for Congress
1846-Elected to Congress
1848-Ran for re-election to Congress and lost
1849-Pursued land office position in Illinois, rejected
-Admitted to practice law in the U.S. Supreme Court
1850-Son died
1854-Defeated for U.S. Senate
1856-Defeated for nomination of vice presidential candidate at his party’s national convention
1858-Defeated for U.S. Senate
1860-Elected President of the United States
Abraham Lincoln did not allow failure to alter his life in a negative way. He was born poor, defeated in eight elections, failed two business attempts, and suffered a nervous breakdown. Persistence and fortitude propelled his future successes. As you embark on your journey for a permanent fat control solution using the NET equation, keep Lincoln’s history in mind. Failure is only failure if you allow it to be that way.
In the pages that follow, remember to always consult with your primary care physician before you start any changes in your food intake or exercise regimen. This book was written as an aid for you to achieve your fat control goals. Balance and moderation in everything you do will allow you to reach these goals. The NET equation does not offer a diet plan. Counting calories is not effective long term due to the deprivation of food. We need to make healthy food choices every day.
Chapter 2 - The Nutrition Factor
Nutritional planning (N) is the first important factor in the NET equation for the permanent solution of fat control. This chapter will discuss vitamins, minerals, fruits, vegetables, legumes, whole grains, herbs, and spices. In addition, lists of fish, poultry, dairy products, drinks, desserts, and snacks will be presented. A discussion of the role of carbohydrates, proteins, fat, cholesterol, sugar, sodium (salt), and water is given. Finally, 18 suggested luncheons and dinners are offered, along with 46 snacks and side dishes as healthy choices. Consult with your primary care physician before starting any changes in your food intake.
Very low calorie food plans are extremely dangerous to one’s health. These plans produce high levels of ketones from the metabolism of fat stores for energy. This near starvation food intake results in low levels of lean body mass, blood sugar (hypoglycemia), metabolic rates (hypometabolism), blood pressure (hypotension), minerals (sodium, magnesium, calcium, potassium, phosphate), vitamins and fluids. In addition, high uric acid production occurs (hyperuricemia). By all accounts, these food intake plans produce significant fat loss, but at a very serious cost. Only a sensible healthy, balanced food choice plan will provide for long term fat control results. This sensible plan must include daily breakfast in order to stabilize blood sugar and increase the metabolic rate. In addition, the taking of a daily multivitamin is very important.
Vitamins, Minerals, and Food Lists
This chapter will cover vitamins, minerals, food lists, carbohydrates, proteins, fats, fiber, cholesterol, sugar, sodium (salt), water, and suggested luncheons, dinners, snacks, and side dishes.
Water Soluble Vitamins
These vitamins do not remain in the body for any significant period of time. They must be replaced on a regular basis. Their functions and sources are as follows:
Vitamin B1 (Thiamine)
Functions – carbohydrate metabolism, nerve function, carbon dioxide removal, muscle coordination, appetite regulation, growth processes.
Sources – dried beans, fish, green leafy vegetables, nuts, sunflower seeds, wheat germ, whole grains.
Vitamin B2 (Riboflavin)
Functions – carbohydrate, fat, and protein metabolism, necessary for vitamins B3/B6, and mucous membranes, production of red blood cells, skin, and vision health.
Sources – almonds, asparagus, cheeses, dried beans, fish, eggs, green leafy vegetables, lean meats, low fat milk, mushrooms, spinach, wheat germ, whole grains, yogurt.
Vitamin B3 (Niacin) (Nicotinic Acid)
Functions – appetite, blood circulation, carbohydrate, fat, protein metabolism, digestion, gastrointestinal tract, nervous system, production of cholesterol (HDL), skin health.
Sources – asparagus, beans, chicken, fish, green leafy vegetables, lean poultry, milk, mushrooms, nuts, peas, peanuts, peanut butter, soy, tuna, whole grains.
Vitamin B5 (Pantothenic Acid)
Functions – energy metabolism, nerve function, manufacture of adrenal hormone, nitrogen utilization.
Sources – broccoli, cereals, egg yolks, fish, fruits, lentils, milk, potatoes, poultry, soybeans, vegetables, whole grains.
Vitamin B6 (Pyridoxine)
Functions – antibody production, carbohydrate and protein metabolism, nerve/brain function, red blood cells.
Sources – bananas, broccoli, chicken, eggs, fish, fruits, green leafy vegetables, lettuce, potatoes, poultry, soybeans, turkey, wheat germ, whole grain.
Vitamin B7 (Biotin)
Functions – carbohydrate, fat, and protein metabolism, cell growth, formation of fatty acids, glycogen formation, skin/hair health, synthesis of amino acids/glucose.
Sources – bananas, beans, carrots, cauliflower, cheeses, chocolates, dairy products, egg yolks, fish, green leafy vegetables, lettuce, mushrooms, nuts, oat meal, oysters, peanuts, peanut butter, poultry, rice bran, rice germ, Swiss chard, tomatoes, wheat germ, whole grains.
Vitamin B12 (Cobalamin) (Cyanocobalamin)
Functions – carbohydrate, fat, and protein metabolism, growth, nerve function, red blood cell formation.
Sources – clams, dairy products, eggs, fish, poultry, soybeans.
Vitamin C (Ascorbic Acid)
Functions – antioxidant, protein metabolism/absorption, bone/teeth, gum health, collagen formation, immunity, iron absorption, strengthens blood vessel walls, wound healing.
Sources – berries, broccoli, brussels sprouts, cabbage, cantaloupes, cauliflower, citrus fruits, green leafy vegetables, kiwi, lettuce, mangos, melons, papaya, peppers (green/red), potatoes, spinach, strawberries, tomatoes.
Choline
Functions – brain development/function, cell/nerve function, lipid metabolism, gallbladder/liver function, synthesis of acetylcholine, water balance.
Sources – almonds, broccoli, cabbage, cauliflower, chicken, chick peas, egg yolks, grains, kidney beans, lentils, navy beans, peanuts, potatoes, seafood, sesame seeds, soybeans, spinach, tofu, turnips, sunflower seeds, whole grains.
Folic Acid (Folate) (Folacin)
Functions – growth, heart health, immunity, new red blood cells, protein metabolism.
Sources – asparagus, beans, broccoli, citrus fruits, chick peas, green leafy vegetables, lentils, lime, melons, nuts, oranges, poultry, seeds, spinach, whole grains.
Fat-Soluble Vitamins
These vitamins remain in the fat tissue of the body for a significant period of time. They provide enzyme synthesis for the metabolism of energy. Their functions and sources are as follows:
Vitamin A (Retinol-Carotene)
Functions – antioxidant, bone, hair, teeth, skin health, immunity, mucous membranes, night vision, precursor beta carotene, tissue repair/growth.
Sources – apricots, broccoli, cantaloupes, carrots, cheeses, dark orange fruits, eggs, green leafy vegetables, milk, pumpkins, salmon, squash, sweet potatoes, tomatoes.
Vitamin D (Cholecakoferol)
Functions – bone/teeth health, calcium/phosphorous absorption, produced by sun exposure.
Sources – cheeses, dairy products, egg yolks, salmon, sardines.
Vitamin E (Tocopherol)
Functions – anticoagulant, antioxidant, immunity, muscle function, blood pressure, protection of cell walls, red blood cells.
Sources – almonds, beans, brown rice, canola oil, corn oil, cottonseed oil, egg yolks, green leafy vegetables, hazelnuts, nuts, safflower oil, seeds, soybean oil, sunflower oil, wheat germ, whole grains.
Vitamin K (Phylloquinone)
Functions – bone health, blood clotting.
Sources – broccoli, cabbage, canola oil, chard, egg yolks, grains, green leafy vegetables, kale, milk, olive oil, parsley, potatoes, soybean oil, tomatoes.
Major Minerals
The human body synthesizes 14/22 amino acids. The remaining eight are essential for health and must be provided by food intake. They are responsible for cellular metabolism, and regulate chemical reactions. Minerals represent 4% of a person’s total body weight. The major minerals with their functions and sources are as follows:
Calcium
Functions – blood clotting, bone/teeth health, nerve/muscle function.
Sources – broccoli, dairy products, green leafy vegetables, legumes, oranges, rhubarb, salmon, sardines, sesame seeds, soy, tofu, turnip greens, yogurt.
Chlorine
Functions – antioxidant, manufactures glandular hormones, purification of blood, regulates body alkali-acid balance in blood, and osmotic pressure in tissues.
Sources – avocados, barley, beet root, cabbage, celery, coconuts, dates, garlic, grains, green leafy vegetables, kelp, lettuce, melons, spinach, water, wheat.
Magnesium
Functions – bone growth/health, heart rhythm, muscles/nerves, metabolizes calcium, vitamin C, sodium, and potassium, protein synthesis.
Sources – almonds, avocados, bananas, beans, black-eyed peas, broccoli, green leafy vegetables, halibut, hazelnuts, kiwi, lettuce, lima beans, nuts, peanuts, shrimp, soybeans, spinach, tomatoes, wheat germ, whole grains.
Phosphorus
Functions – blood sugar, bone/tooth formation, carbohydrate, fat, and protein metabolism, cell function, heart contractions, nerve/muscle function, red blood cells, oxygen delivery.
Sources – beans, brazil nuts, cheeses, dairy products, egg yolks, halibut, lentils, poultry, salmon, wheat germ, whole grains.
Potassium
Functions – acid-base balance, heart rate, nervous system/muscle function.
Sources – broccoli, bananas, beans, bran, fruits, green leafy vegetables, kale, milk, mushrooms, olives, oranges, peanuts, potatoes, raisins, raspberries, sunflower seeds, tomatoes, watermelon.
Sodium
Functions – acid-base balance, adrenal support, muscle contractions, nerve/blood pressure.
Sources – apples, apricots, cabbage, celery, cucumber, milk, miso, salt, soy sauce, spinach, squash, strawberries, vegetables.
Sulfur (Sulphur) (Sulfate)
Functions – acid-base balance, antitoxic buildup, protein metabolism, immunity.
Sources – apples, brazil nuts, brussels sprouts, cabbage, cauliflower, eggs, fish, garlic, kale, kelp, legumes, lettuce, milk, nuts, onions, pineapples, poultry, raspberries, turnips, watercress.
Trace Minerals
The trace minerals with their functions and sources are as follows:
Boron
Functions – bones, cellular membranes, joint repair, memory/brain function, tooth health.
Sources – apples, beans, dates, nuts, peaches, pears, prunes, raisins, vegetables.
Bromine
Functions – sleep
Sources – fish, grains, nuts.
Chromium
Functions – blood sugar stabilizer, protein/glucose metabolism, muscle function.
Sources – beans, broccoli, cheeses, fish, grapes, nuts, peas, turkey, whole grains.
Cobalt
Functions – absorption of copper, iron, zinc, red blood formation.
Sources – clams, fruits, green leafy vegetables, milk, oysters, poultry.
Copper
Functions – antioxidant, bone, skin and hair health, brain development, cholesterol/glucose, metabolism, immunity, red blood cells, nerve fiber/connective tissue health, stimulates iron absorption.
Sources – beet root, cocoa, dried beans, garlic, leek, nuts, oysters, parsley, seafood, sunflower seeds, wheat bran, whole grains.
Fluorine
Functions – bone formation, hardens tooth enamel, prevents dental cavities.
Sources – almonds, beets, cabbage, carrots, cauliflower, celery, fish, potatoes, spinach, tea, water (fluorinated).
Germanium
Functions – catalyst for oxygen utilization, immune function.
Sources – barley, garlic.
Hydrogen
Functions – antioxidant, neutralizes toxins or free radicals.
Sources – fruits, vegetables, water, whole grains.
Iodine
Functions – production of thyroid hormone.
Sources – cucumbers, fish, green peppers, okra, onions, pineapples, salt (iodized), watermelons.
Iridium
Functions – cellular metabolism, electrical transmission, mental acuity, tissue regeneration.
Sources – rhubarb, turkey.
Iron
Functions – formation of hemoglobin/myoglobin (red blood cells), immunity.
Sources – apricots, beans, eggs, green leafy vegetables, lentils, poultry, prunes, raisins, shell fish, soy foods, whole grains.
Lithium
Functions – brain function, endocrine glands, cobalt/B12 absorption.
Sources – eggs, fish, milk, potatoes, vegetables.
Manganese
Functions – antioxidant, bone/tendon formation and development, carbohydrate, fat, and protein metabolism, cellular functions, sex hormones, wound healing.
Sources – almonds, bran, coffee, fruits, green leafy vegetables, legumes, nuts, teas (green/black), whole grains.
Molybdenum
Functions – kidney/liver function, iron absorption, protein metabolism, uric acid elimination.
Sources – beans, green leafy vegetables, milk, nuts, oats, peas, tomatoes, watercress, whole bran.
Nickel
Functions – bone/skin health, iron metabolism, red blood cells, zinc absorption.
Sources – chocolates, cocoa, dried beans, fruits, grains, nuts, oats, oatmeal, peas, vegetables.
Rubidium
Functions – alkaline trace.
Sources – asparagus, coffee, fish, fruits, poultry, tea (black), vegetables.
Selenium
Functions – antioxidant, immunity, regulates thyroid gland.
Sources – brazil nuts, broccoli, chicken, crabs, egg yolks, garlic, grains, halibut, mushrooms, onions, salmon, shrimp, wheat germ, whole grains.
Silicon
Functions – antioxidant, bone, teeth, gum, nail and hair health, utilization of other vitamins/minerals.
Sources – asparagus, barley, beet root, cucumber, fruits, lettuce, oats, parsnips, whole grains.
Vanadium
Functions – bone/teeth health, enhances absorption of copper, iron and zinc.
Sources – dairy products, dill seeds, legumes, milk, mushrooms, olives, parsley, peppers (black), seafood, soybeans.