Book emerges out of Russ Branjords journey from obesity to a six-pack.

by Joni Astrup Associate Editor Russ Branjord wears his wedding ring on the middle finger of his left hand because it would fall off if he wore it on his ring finger. Russ Branjord, before and after his extraordinary weight loss. Submitted photos

He could have it resized, but the oversized ring is a symbol of the victory hes won in his battle against weight. And, the ring often serves as an opener to talk to others about how he achieved lasting weight loss. Branjord, of Elk River, lost 100 pounds in 11 months when he was in his 20s. He shared what worked for him in his 2006 book, Spike Diet, which went on to show up on the top 100 sales chart for weight loss books on Amazon a few times. Now age 40 and still fit and trim, Branjord has just released a new book, Spike Diet X: Obese to Six Pack: How I Escaped Diet Hell. The cover of Russ Branjords new book, Spike Diet X.

Although he was active and athletic (he played semi-pro football while in his 20s), Branjord said he struggled with obesity from an early age growing up in Hugo, Minnesota. He hit 200 pounds before his 13th birthday. Middle school in particular was awful, as he was bullied and teased because of his weight. Branjord said he tried everything to lose weight and keep it off, but success eluded him. By age 26, he weighed 330 pounds and said he was on his way to 400. At 26 I gave up. I was tired of fighting it and trying so hard but not getting anywhere, like a rat on a wheel. I convinced myself that I would be happier if I would just accept who I am, that genetically this is who I was meant to be, he said. But while on a family vacation on the North Shore, Branjord was holding his young son one day and thinking about his future, wondering what he would tell him if he, too, went on to become obese and wanted to lose weight. That, Branjord said, restoked his motivation. When he and his family returned home, he started dieting. But after a number of weeks, Branjord hit a plateau where he stopped losing weight and food cravings started getting stronger and stronger. In the past, Branjord said he would have given up at that point. But he had recently become a Christian and found inspiration in several Bible verses, including one that says, Jesus looked at them and said, With man this is impossible, but with God all things are possible. Branjord said he also heard a voice telling him to give in, so he did. In one day he ate all the foods he had been craving, including doughnuts, pizza, two Dairy Queen blizzards and food from Burger King. I went nuts, he said.

The next morning, Branjord said his food cravings were gone and he could start over. When he weighed himself several days later, he was surprised to find he had lost 3 pounds. He repeated the process the next week, spiking one day by eating the foods he had been craving and then the other six days he watched his diet, chose healthy foods, stayed within his calorie range and did something active. By the end of the second week, he had lost another 2 pounds. I realized that theres more to losing weight than eating less and exercising more, he said. I started questioning everything that I was told about dieting. He came to realize that his metabolism slowed down when he dieted. In a nutshell, that one day off got my body back to normal again, he said. He found support for his ideas in the Minnesota Semi-Starvation Experiment done in the 1940s. The study found that after several days of caloric restrictions, metabolism slows down and cravings increase to stop the person from starving to death, Branjord said. It makes complete sense over the history of time because humans werent dying of overeating. They were dying of starvation. So, it makes sense that those two things would happen, Branjord said. He said when trying to lose weight, its very important to eat a surplus of calories one day a week a spike day. For him, the Spike Diet has been life-changing. My past life seems like its somebody else, he said. At 6 foot 1 inch tall, Branjord today weighs 200 pounds. His body fat is at about 10 percent. He enjoys lifting weights, playing basketball and playing with his kids. In his spare time, he performs in local theater productions. Author Russ Branjord with his daughter, Lucy. Russ Branjord with his daughter, Katie.

Branjord and his wife of 17 years, Nichole, have a 25-year-old daughter they adopted from foster care when she was 13, and four biological children ranging in age from 1 to 14. Branjord is the former club director of the Boys and Girls Club of Elk River who now works as a licensed loan officer for Movement Mortgage in Eden Prairie. He has a deep desire to share with others what has helped him, and offer them hope in the battle against weight. Branjord said 66 percent of the population is overweight and 95 percent of people who lose weight dieting eventually gain it all back. He had high hopes for his new book to widely disseminate his message. His publisher had approached him in 2011 to write Spike Diet X and promised him an ambitious book launch. As the October 2012 release date neared, a public relations firm set up a 12-city launch tour starting at the Barnes and Noble in New York City and finishing several weeks later in Los Angeles. Each city had network TV appearances and signings at large bookstores. But then, out of the blue, the publisher went out of business a few months before the release date, and all plans for the book evaporated into thin air. It was a heartbreaking setback for Branjord and he decided to let go of the dream of a second book. Eventually, however, he said he came to realize giving up on the dream for the book was like giving up on his dream to lose weight. He decided to refuse to quit and has now published the Spike Diet X through Amazon CreateSpace. The book is available through Amazon. The foreword is written by a physician. Branjord doesnt know where it will lead. But he feels if it helps one person transform their life, the journey will have all been worth it.

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Mainstreams: Escaping 'diet hell' - Star News

Keshaslegal battle with Dr. Luke continues in court and in public, with the latest being aPage Six report that Keshas camp entereddocuments into court containing emails from Luke, intended to demonstrate that he belittled Kesha for her eating habits.The singer has previously said that Lukes comments about her weight caused her emotional distress and led to an eating disorder.

Most notably, the documents show Lukecontacting Keshasmanager, Monica Cornia, in 2012 to report that the singerwas eating diet coke and turkey while she was supposed to be ona juice fast.Per Page Six:

Nobody was calling anybody out, Dr. Luke writes to Cornia at 2:11 a.m. on June 28, 2012, according to a copy of the email.

We were having a discussion on how she can be more disciplined with her diet. there have been many times we have all witnessed her breaking her diet plan. this perticular [sic] time it happened to be diet coke and turkey while on an all juice fast, the producer gripes.

Cornia asks him to be more supportive because shes a human and not a machine, then adds, if she were a machine that would be way cool and we could do whatever we want.

Dr. Luke also reveals in an earlier message that A list songwriters and producers are reluctant to give Kesha their songs because of her weight.

Another portion of the exchanges concerns two potentiallyrics to Keshas 2012 single Crazy Kids, neither of which ended up making the song:

In one email, Cornia says Dr. Luke wanted the phrase, You see us in the club sip sippin bub, while Kesha preferred, You see us in the streets we da we da freaks, because she doesnt go to clubs.

I dont give a st what you want. If you were smart you would go in and sing it, Dr. Luke allegedly told Kesha, according to Cornia.

Recently, both Kesha and Luke sought to amend their respective lawsuit with additional countersuits. Lukes latest claims revolve around a separate rape allegation Kesha texted to Lady Gaga, while Kesha claims shes owed back royalties for Timber, her 2013 collaboration with Pitbull.

Update,February 16:Dr. Lukes lawyer, Christina Lepera, has issued the following statement toRolling Stoneregarding the email release:

Kesha and her attorneys continue to mislead by refusing to disclose the larger record of evidence, showing the bad faith of Kesha Sebert and her representatives, which is greatly damaging to them. It also shows the tremendous support that Dr. Luke provided Kesha regarding artistic and personal issues, including Keshas own concerns over her weight.

Rather than agree to a thorough disclosure, Kesha and her representatives improperly publicized, without Court permission, three out-of-context emails which do not present the full picture regarding the events they concern, Lepera continues. For example, these emails do not show that the lyrics of Crazy Kids were, in fact, rewritten at Keshas request. Any claim by Kesha to the contrary is deceiving the public just like her other meritless claims of wrongdoing by Dr. Luke. Dr. Luke looks forward to full vindication in Court.

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Dr. Luke Hounded Kesha Over Breaking Juice Cleanse With Diet Coke, Newly Released Emails Reveal [UPDATE] - SPIN

You don't need supplements to live a healthy life. If you exercise regularly, eat a balanced diet, get sleep, and avoid stress, you will prevent health problems while gaining muscle and losing fat. But the right supplements can absolutely take your health and fitness to the next level. Life happenssometimes you travel, sometimes you get sick, and sometimes you eat two pounds of french fries in one sittingand it's nice to have a little help.

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If you want a boost, read on for a list of health and fitness supplements you might want to consider taking. And if you want to avoid a wrongful death lawsuit, check out the supplements to avoid.

Most supplements that people "swear by" have as much scientific backing as the flat earth theory. Fortunately, fish oil has plenty of positive evidence behind it.

First, it helps your heart. The omega-3 fatty acids found in fish oil reduce the risk of cardiovascular disease and reduce the risk of death for people who have had a heart attack. Second, it can help cancer patients improve their quality of life. Third, fish oil offers anti-inflammatory benefits that reduce arthritis pain (and are safer than anti-inflammatory drugs).

If these health benefits aren't appealing enough, consider this: Research shows fish oil boosts how much fat you burn while exercising. One study even found that three weeks of fish oil supplementation slashed body fat by two pounds.

Inside your gastrointestinal tract, you have more bacteria than you have cells in your entire body. And while there are (obviously) bad bacteria, there are also plenty of good bacteria essential for health, digestion, and fighting off sicknesses.

Many of us, however, don't have enough good bacteria in our gut due to poor diets, stress, and even past illnesses. For those who don't eat fermented foods all the time, try supplementing with probioticsthose that contain plenty of Lactobacillus acidophilus and Bifidobacteria bifidumand prebiotics, which feed the good bacteria.

Most supplements that people "swear by" have as much scientific backing as the flat earth theory.

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According to a recent study in the Journal of Nutrition, less than 3 percent of Americans get enough fiber. (Actually, most of us aren't even close.) But good levels of dietary fiber are associated with all kinds of health benefits like reducing the risk of heart disease, diabetes, several cancers, andof courseconstipation.

The best way to get fiber is to eat plenty of whole grains, fruits, and veggies every day. But for the moments you can't, keep a fiber supplement close at hand.

A lot of what we think we're deficient in is exaggeratedexcept for magnesium. Western diets tend to be low in magnesium despite the critical role it plays in the brain, heart, and muscles.

As for health benefits, magnesium supplementation can lower blood pressure (if you're at risk), reduce depression, enhance exercise performance, improve sleep quality, and protect against Type 2 diabetes. And if you have a deficiency, adding magnesium to your diet can increase testosterone too.

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If you lift weights and want to add more muscle, I strongly recommend some kind of protein powder. Everyone knows protein is needed for muscle growth; plenty of studies show that protein supplementation accelerates your muscle growth more than working out without it.

Granted, a chicken breast is probably better for you than a shake. But is a protein drink a simple and easy way to get everything you need for muscle recovery after a workout? Hell yeah.

Preworkouts are safe, just as long as you don't take too much. As researchers from UNC cautioned, "Adverse effects include gastrointestinal symptoms, cardiac arrhythmia, blood pressure increases, and potential effects on lipids and blood glucose." (Death is also a side effect.)

But are they worth it? The evidence still is inconclusive. If you're looking for a pre-workout boost, stick with the old fashioned cup of coffee or teait will give you gentle surge of energy without the heart attack.

Fat burners don't actually burn fat: They suppress hunger, elevate your metabolism, and raise your body temperature so you burn more calories. They also commonly include ingredients like caffeine, carnitine, green tea, conjugated linoleic acid, and capsicum. (There's decent evidence that capsicum, or pepper, is a life-extender when eaten alone.)

The evidence with fat burners, however, is dicey. Some research found a slight reduction in body fat while others cite dangerous side effects and urge caution. (Fat burning supplements are regulated as "foods" by the FDA, not "drugs," and can contain hidden ingredients.)

My advice? Ditch fat supps and use the ultimate fat burner: diet and exercise.

Anthony J. Yeung, CSCS, is a fitness expert and founder of groombuilder.com.

6 Fitness Myths That Do More Harm Than Good

Read more:
5 Supplements You Might Actually Want to Take - Esquire.com

This article originally appeared on Time.

Want to keep your heart and cardiovascular system healthy for years to come? Keep these meals and snack items away from your cart and out of your regular diet. Save them for occasional indulgencesat mostand replace them with heart-healthy swaps whenever possible.

Fast-food burgers The science on whether saturated fats are truly linked to heart diseaseisnt entirely clear. When consumed in moderation, high-quality, grass-fed beef may even have some heart-health benefits, says Dr. Regina Druz, associate professor of cardiology at Hofstra University and chief of cardiology at St. John Episcopal Hospital in New York City.

But in general, Druz says, saturated fats from animals, especially when combined with carbohydrates, appear to have a deleterious effect on heart health." Avoiding fast-food restaurants, which tend to use lower quality ingredients and unhealthy cooking methods, is always a smart way to cut back, she says.

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Processed and cured meats Cold cuts and cured meats (likebaconand sausage) can be high in saturated fat. But even low-fat options tend to be very high in salt. Just six thin slices ofdeli meatcan contain half the daily recommended level of sodium, according to the American Heart Association.

The majority of people should be on a salt-restricted diet because of sodiums link to high blood pressure, says Dr. Laxmi Mehta, director of the Womans Cardiovascular Health Program at the Ohio State University Wexner Medical Center. Not everyone needs medication to make big strides, she says. Sometimes my patients with elevated blood pressure are able to make significant improvements just by adjusting their diet."

Deep-fried foods Several studies have linked the consumption offried foods,like French fries, fried chicken and fried snacks, to an increased risk of heart disease. Conventional frying methods create trans fats, a type of fat shown to raise the bad type of cholesterol and lower the good kind.

If youre making a veggie stir-fry at home and youre preparing it with olive oil and coconut oil, theres certainly nothing wrong with that, says Druz. But what most people understand as typical fried food, the kinds you dont prepare at home, should certainly be avoided.

Candy For many years, fat was branded as the biggest dietary cause of heart disease. But a report published last year inJAMA Internal Medicinerevealed that studies funded by the sugar industry were largely responsible for pushing that belief. Now, experts say that diets high inadded sugarmay be just as big a threat by contributing to obesity, inflammation, high cholesterol and diabetes, all of which are risk factors for heart disease.

The debate in cardiology has pivoted from saturated fat and cholesterol to sugar, says Druz. If there is one ingredient I would say anyone with heart disease or risk for heart disease must avoid, its added sugar in any form.

Soft drinks and sugar-sweetened juices For many Americans, the largest source of added sugar in their diets isnt from food, but from beverages. Recent government reports found that more than 60% of children, 54% of adult men, and 45% of adult women hadat least one sodaor sugar-sweetened drink a day between 2011 and 2014.

Sugary cereals Even foods that seem like part of a balanced diet, like breakfast cereals, can be loaded with sugar. Eating refined carbohydrates and sugars in the morning is going to produce inflammation and make blood sugar go up and down, so youll crave more sugar throughout the day, Druz says. Instead, she recommends having fruit along with an egg or avocado on whole-wheat toast.

Cookies and pastries Most baked goodsespecially those that are commercially producedare full of sugar and are likely made with saturated fats (like butter or palm oil) or trans fats (like partially hydrogenated vegetable oil). You have two ingredients that work with each other to give somebody the worst possible nutritional profile," Druz says.

Margarine There may be room for debate about the cardiovascular risks associated with saturated fats, like butter. Whats more certain is that diets high in trans fats appear to definitely raise a persons risk of heart disease.

Trans fats are common in sticks of margarine that are solid at room temperature, which are often marketed as a healthier alternative to butter. To be safe, choose asoft, spreadable margarinethat contains no partially hydrogenated oils, or stick with olive oil instead.

Meat-lovers pizza After cold cuts and cured meats, pizza ranks second on the American Heart Associations list of salty six foods. (Other salt bombs to watch for include soups, condiments, and salad dressings.) Pizzas sodium contentas well as its saturated fatgoes way up as you pile on extra cheese and meat-based toppings. When eating out or getting delivery, limit yourself to one or two slices, and opt for veggie toppings instead.

Diet soda It may be fat-free and zero-calorie, but diet soda has a dark side. People are under the impression that theyre healthy, and theyre really not, says Druz. Research continues to mount linking the cola to the development of heart-disease risk factors like obesity and diabetes.

Some studies show that people who drink diet sodas tend to overcompensate andconsume more caloriesthan they otherwise would, while other research suggests that chemicals in diet soda may actuallyalter gastrointestinal bacteriaand make people more prone to gaining weight. While it may have no sugar, its not a heart-healthy choice, says Druz.

Link:
The 10 Worst Foods For Your Heart - Essence.com

February 15, 2017 Gentoo penguin chicks at Bird Island. Credit: British Antarctic Survey

The longest and most comprehensive study to date of what penguins eat is published this month. The study, published in the journal Marine Biology, examines the diets of gentoo penguins (Pygoscelis papua) at Bird Island, South Georgia over a 22 year period and is part of a project investigating the Southern Ocean ecosystem and its response to change.

Penguin parents forage at sea returning to feed their chicks every day. The team, based at British Antarctic Survey (BAS), found that between 1989 and 2010 gentoo penguins ate approximately equal amounts of crustaceans, (mainly Antarctic krill, a small shrimp-like creature) and fish.

Twenty-six different prey species were found in the diet, including squid, octopus and 17 species of fish. The composition of gentoo penguin diets was variable from year to year, with krill the dominant food in 10 years of the study and fish in 12 years. Successful breeding (the number of chicks fledged per nest per year) was strongly related to the amount of krill in the diet, with few chicks fledging in years where krill was particularly scarce.

The team then compared the diets of gentoo penguins with those of macaroni penguins (Eudyptes chrysolphus) also resident at Bird Island. Both species are able to switch to other prey when krill availability is low. However, where gentoo penguins have a broad and variable diet, macaroni penguins are specialist predators on krill. Their differing diets and foraging ranges allow the two penguin species to successfully coexist at Bird Island, South Georgia.

Lead author, Dr Claire Waluda, penguin ecologist at BAS says:

"Gentoo and macaroni penguins are important indicator species and monitoring changes in their diets can help us understand changes in the Southern Ocean ecosystem."

"This work highlights the importance of long-term data collection and supports the work of the Commission for the Conservation of Antarctic Marine Living Resources (CCAMLR), which is responsible for setting catch limits for commercial krill and fish in the Southern Ocean. Their aim is to protect marine ecosystems and maintain sustainable levels of fishing in this region."

The paper summarises one of the longest time series of penguin diet currently available globally. Long-term variability in the diet and reproductive performance of penguins at Bird Island, South Georgia by Claire M. Waluda, Simeon L. Hill, Helen J. Peat and Philip N. Trathan is published this month in the journal Marine Biology.

Explore further: Study shows mixed fortunes for Signy penguins

More information: Claire M. Waluda et al. Long-term variability in the diet and reproductive performance of penguins at Bird Island, South Georgia, Marine Biology (2017). DOI: 10.1007/s00227-016-3067-8

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New study reveals what penguins eat - Phys.Org