February 2006 Archives

Gay & Kathlyn Hendricks (Lasting Love)

The journey of life is often riddled with many challenges, not the least of which are the ways in which we self-sabotage.

We have great intentions for our lives. No one wakes up in the morning and decides to have a lousy day. Nor do we intentionally make commitments that promise only misery. So if what we want is a fulfilling and vibrant life, what stops us from getting it? The answer is unconscious commitments.

Most of us make our commitments with the very best of intentions. Yet lurking underneath our conscious commitments are the saboteurs of our best-laid plans, unconscious commitments. What are they? Simply put, you can know your unconscious commitments by the results you are producing.

Examples:
John has made a new commitment to complete his projects and paperwork in a timely manner, yet he finds himself procrastinating. The result he is producing is "procrastination." John's unconscious commitment is to procrastinate.  

Carolyn is a woman who says she is committed to being in a loving relationship. She actively engages in many social settings and attracts many potential partners, yet she remains single. Carolyn's unconscious commitment is to be single.

Julia has been on the roller coaster of gaining and losing weight all of her life. She is now making a new commitment to lose weight and be fit. Two weeks into her program, she quits exercising and resumes her old eating habits. Julia's unconscious commitment is to being overweight.

You can see in these three scenarios each person is not getting what he or she wants. They are manifesting their unconscious commitments. You might say, "Well, it is just a matter of self-discipline," and to a certain extent that is true. However, self-discipline requires great energy and strength of will. And those who tenaciously push through temptation to achieve results are to be applauded. Yet there is an easier, gentler and more sustaining way!  

Creating the life we want requires squarely facing the truth about ourselves. Facing our unconscious commitments can be very liberating. The reality is, they have control over you, and you can take back control of your life by facing and befriending them. Unless the unconscious commitment is dealt with, it will have power over your best intentions, visions and new commitments.

Once we face into, acknowledge and accept our unconscious commitments, we loosen their grip. Then we are free to take action toward our conscious commitments with more ease and flow.
 
Activity:    
1. Identify a recurring issue you have in your life, something you have tried to change but without success.

2. Are you willing to do whatever it takes to resolve the issue? (If the answer is no, then love yourself for being willing to admit that you are not ready. Return to the issue when you are willing to resolve it.)  

3. In a few words describe the result you are producing.  State it in this way: I am unconsciously committed to __________.
(i.e. I am unconsciously committed to smoking, arguing with my partner, overspending, etc.)

4. Say your unconscious commitment out loud repeatedly, noticing how you feel. Say it in different ways, emphasizing different words -- in serious tones, in playful tones, loud, soft, etc. It is important to move your body and breathe while you are doing this. Your goal is to continue saying it until you feel the negative energy shift.

The unconscious commitment simply becomes a fact that does not have an emotional charge attached to it.

5. Now create a new conscious commitment with words that inspire you. Enthusiastically say it out loud repeatedly until you feel motivated by it and experience the truth of it in your body. Write it on small cards to be placed throughout your home and work environment. (i.e. I commit to breathing only clean fresh air, I commit to enjoying a conscious loving relationship with my divine mate, I commit to spending money only on things that are in alignment with my core values.)

6. Design and take action steps in alignment with your new commitment. When you feel yourself wanting to stray, recommit.

7. Love yourself for being willing to take these steps.

For more information on transforming unconscious commitments, please visit www.ChrisLucerne.com (resource page) for a FREE tool. "Unconscious Commitments, the Saboteurs of the Best-Laid Plans" will be the topic of a presentation at the San Antonio Professional Coaches Association meeting Feb. 9. You are welcome to attend. Go to www.ChrisLucerne.com (events page) for details.

Chris Lucerne is a Professional Certified Coach. She specializes in two areas: supporting clients to build relationships that matter, and to go beyond loss and embrace life.  www.chrislucerne.com.

This article is based on the work of Gay Hendricks, Ph.D., and Kathlyn Hendricks, Ph.D.

Editor's note: This article continues a review of 18 running areas in San Antonio first published in 1983's Running Around in San Antonio by Dennis M. Keating.

In last month's South Texas Fitness and Health, Baltutis discussed the South Texas Medical Center track, UTSA area, McAllister Park, Olmos Park, Trinity University course and Brackenridge Park. The series will conclude next month with an article on lesser-known neighborhood courses.

7. Fort Sam Houston Parade Grounds.

Fort Sam previously had open access for visitors, so whether you were on foot or bicycle, you could simply go on post and take advantage of Ft. Sam's extensive land area. Since 2001, the post is no longer "open" and permits access only to those who have a post decal. When races are held on the grounds, you can request a visitor's pass for admittance. If you want to see what the post is like, there are quite a few races held there year around. I recommend running in the Combat Medic 10K, held in July. For those living on post or having access, Fort Sam has many miles to run and explore.

8. Woodlawn Park.

Woodlawn is a compact but scenic little park on the city's West Side. There's a 1.3-mile paved trail loop around the lake which is popular with local residents. The loop is nice, but again, rather short for any long-distance training. Runners that live within a few miles of the park can run there, do several loops and head back home to bump up the miles.

9. Mission County Park.

Mission County is the largest city park on the historic Mission Trail and has good facilities to stage your run. From the parking area at Mission County Park head toward the San Antonio River to locate the trail. The course Keating described goes south to Ashley Road, but the trail has now been extended to Mission Espada, which will give you an additional 2.5 miles, for a total round trip of 8.5 miles. Recent improvements on the trail include an underpass at Mission County Park under E. White which helps connect you to the northern half of the Mission Trail (discussed below).

10. The Mission Trail.

This course takes you on the northern portion of the Mission Trail. The course Keating described appeared to be a road course versus an on-the-hike/bike-trail. I assume that the hike/bike trail wasn't completed in 1983 because runners would much rather stay on the trail than fight traffic over the roads. Because of the trail improvement, this course works its way north to Mission Concepción and continues north to the old Lone Star Brewery. (The trail ends at Mission Concepción, and you can proceed north along Mission Road and South St. Mary's up to the Alamo, but you are running with traffic and have many street crossings. In other words, stop at Mission Concepción.)

11. South Side Lions Park.

According to the San Antonio Parks and Recreation Web site, this park is listed at 346 acres, which is one of the larger parks in San Antonio. There are two running loops, approximately 1 mile each on either side of Pecan Valley Road. The quarter-mile track at Highlands High School is also popular because it is lit at night.

12. King William Historical District.

This is one of the nicest neighborhoods in San Antonio for its historical buildings and residences. The area is pleasant to run in, but it is limited to short loops because of cross-streets and busy traffic patterns just outside the district. It is a nice add-on from a downtown course.

13. The River Walk.

The River Walk should be left to tourists and walkers. I don't believe even runners who live downtown actually run on the River Walk. There is a short extension from the "touristy" area of the River Walk along the San Antonio River that extends south of Nueva Street and continues into the King William District that has some potential, but it is only about one-half mile long.

14. HemisFair Plaza.

HemisFair Plaza is surrounded by downtown streets and heavy traffic. While the water fountains and the Tower of the Americas are nice to look at, the park doesn't offer much as a running course. A 1.5-mile course is possible on the sidewalks if you follow South Bowie Street, Durango, South Alamo and Market Streets.

15. El Mercado Market.

Straddling the western edge of downtown, the course Keating describes travels east from the Mercado along Commerce to Alamo Street and turns on Market and heads back to the Mercado. This is another downtown course that should be run only during early mornings or on weekends.

16. St. Paul Square.

This area has had some nice renovations around the Amtrak Station, including Sunset Station and the Alamodome, but it is limited by the surrounding downtown geography. This area served as the starting line for the San Antonio Marathon in 2005, and runners probably enjoyed the short stretch of scenery on Hoefgen Road.

17. The Alamo.

Keating describes a .3-mile course around the Alamo. While the Alamo is a fascinating historical site, the distance is rather meager. Then again, you can also run by the Menger Hotel.

18. Lone Star to Pearl Brewery.

Unfortunately, both breweries are no longer active. There is probably no reason to run this course other than drinking a brew at each end. The course started at the Lone Star Brewery and went up St. Mary's to Camden, then on to the Pearl Brewery via Avenue A.

In part III, in next month's issue, I'll include updates to San Antonio running areas, including parks that weren't around back in 1983, such as O.P. Schnabel and Government Canyon. Please feel free to call or e-mail your favorite neighborhood route for consideration in the "best neighborhood runs."

Paul Baltutis is the manager of Soler's Sports at 5933 Broadway in Alamo Heights. He is a certified marathon coach with Team in Training. Contact him at (210) 930-3158 or pbaltutis@satx.rr.com.

It seems that there is rarely any time to check off all the "to do's" on your list, but there is one must do that many of us rarely think about, much less make time to do -- yearly medical checkups.
Unfortunately, aside from busy schedules, there may be a lack of knowledge regarding when and what annual checkups to get, at what age and how often. It can be overwhelming, confusing and exhausting -- especially if you have a family of annual checkups to figure out and schedule.

The checkup process is easy for newborns because your doctor will let you know when the baby will need to be seen from the age of two to four months. From this point on, as directed by your physician, the baby should be seen again at six months, nine months and after the baby's first birthday. During your child's second year, there should be a 15-month doctor visit, an 18-month checkup, and finally a 2-year exam, which will include a full schedule of immunizations. But what happens after that? Well, we hope this guide will help you.
 
Ages 11-18 years
At this age, children grow quickly and their bodies are developing at a very fast rate. It is recommended that your child receive an annual checkup to help detect any abnormalities or problems and to ensure that he or she is developing and growing normally.
 
This routine checkup is a good opportunity for your family doctor to review and provide any needed immunizations, as well as to check your child's academic and social relationships and determine your child's mental health status. Don't be surprised if you, the parent, are asked to leave the examining room. During the checkup, most doctors like to spend some time alone with the young patient so that he or she will begin to feel comfortable talking to a health professional about any personal or health issues that your child/teen may be experiencing.

Confidentiality between the doctor and your child will be clarified at the onset of your visit, and what is discussed privately will most likely be confidential, with few exceptions. During this health exam, you can expect that your child/teen's height, weight, body mass index and blood pressure will be measured and his or her eyes and vision will be assessed.

The doctor will most likely note signs of acne or potential problematic moles. It is not unusual for the health professional to discuss proper diet and exercise among other relevant health concerns. Blood tests are not common, but they may be done at your doctor's discretion.

 Your child/teen should visit the dentist two times per year for dental checkups and teeth cleanings. At this age, many parents discover that their child/teen is in need of orthodontic services. By the time the child turns 13, he or she should be very comfortable flossing and brushing with fluoride toothpaste regularly.

By the time your child/teen reaches age 12
he or she should:
• Floss teeth daily.
• Brush teeth after meals if possible, or a minimum of two times per day.
• Use a toothbrush that has soft to medium bristles.
• Bathe daily.
• Use a deodorant soap and antiperspirant.
• Wash/shampoo and condition hair regularly.

Adults
No matter your age, dental visits should be done a minimum of once per year (two times per year for those under 18 or above the age of 55.) Your dentist's office will usually schedule these appointments for you upon your visit, and you will be reminded of your next visit as determined by your dentist. The important thing is to have a dentist with whom you feel comfortable and who is responsive to your needs.
The main reason for a health checkup is to prevent illness or to catch any disease at an early stage. For adults, beginning at age 19 through age 40, a health checkup every year or two is appropriate. However, if you have a history of illness or disease, more frequent checkups may be required by your doctor.
Inform your doctor about your diet and exercise habits. It is equally important to let your doctor know the medications you are taking, tobacco and alcohol use and your sexual behavior.  Be sure to alert your doctor of your family history. This will help determine the types of tests that your doctor will give you. Remember to keep track of your tetanus boosters. You should get them every 10 years.
 
Ages 40 - 49 annual checkups
• Physical examination every year, including blood pressure, height and weight.
• Blood work is necessary to rule out any blood-related illness and to determine glucose levels to detect the onset of diabetes, thyroid function, kidney problems and cholesterol levels.
• Chest X-ray.
• Skin exam to detect precancerous moles or lesions, sun damage or adult acne.
• Counseling on diet and exercise, alcohol, tobacco and drug use.
• Counseling on the prevention of sexually transmitted diseases.
• Electrocardiogram (ECG) -- baseline screening to determine heart damage, abnormal rhythms or an enlarged heart.
• Fecal occult blood test should be done annually to detect colorectal cancer (every five years after the age of 40).
 
Males should receive:
• Cancer screening for prostate, colon and testicular cancer.
• Prostate specific antigen (PSA) exam.
• Counseling for monthly testicular self- examination.
 
Females should receive:
• Annual mammogram.
• Monthly breast self-examinations exams (BSE).
• Pap smears (after you have had three normal annual pap smears, ask your health provider how often you should have them done.)
• Bone mass density tests for women who are at a high risk of osteoporosis.
 
Ages 50 - 64 annual checkups
As noted above, a comprehensive physical examination with everything listed should be conducted yearly. Additionally, a urinalysis should be part of this exam. For this age group, the following should be included:
• Hearing screening (every two years) beginning at the age of 50.
• Examination of the mouth and tissues inside the mouth every year for smokers, as part of the physical examination (screening for oral cancer).
• Fasting blood sugar every year.
 
Males should receive:
• One of the following screening options for colorectal cancer:
• Fecal occult blood test (annually) and a sigmoidoscopy should be conducted (every five years).
• Barium enema (every five to 10 years).
• Colonoscopy (every 10 years).
• Prostate specific antigen (PSA) and digital rectal examination yearly.
• Thyroid stimulating hormone after age 60.
• Cholesterol check (every three to five years).
 
Females should receive:
• Cholesterol check (every three to five years).
• Screening for colon cancer (every five to 10 years) depending on the test results for fecal occult-blood test.
• Flexible sigmoidoscopy (every five years).
• Colonoscopy (every 10 years).
 
It becomes increasingly important for women and men to maintain their eyesight health by getting yearly exams that include testing for glaucoma, cataracts and other eye diseases.
It is equally important to maintain good dental hygiene by continuing to get yearly dental exams, X-rays and thorough cleanings.
 
Ages 65 and over checkups
Annual health checkups become increasingly important upon reaching the age of 65. All exams, as noted above, should be conducted yearly or as noted.
 
Males should receive:
• Cholesterol screening done annually to check for cardiovascular disease.
• Fasting blood sugar (every year) to screen for diabetes.
• As indicated above, the male-specific screenings and tests apply every five to 10 years.
 
Females should receive:
• Thyroid hormone check (every one to three years).
• Screening for colon cancer (every five to 10 years).
• Fecal occult-blood test annually.
• Flexible sigmoidoscopy (every five years).
• Colonoscopy (every 10 years).
 
These are conservative guidelines from the University of Michigan Health Science Center Clinical Care Guidelines Committee, the American Academy of Family Physicians, the American Cancer Society and the Centers for Disease Control and Prevention. If you have any questions regarding these guidelines, please consult with your family physician.
Remember to take an active approach when it comes to your health by being consistent with your annual health checkups. Remember that the keys to good health include eating a variety of fruits and vegetables daily along with foods that are low in fat and high in fiber. If you are not currently involved in an exercise program, you can begin by exercising three to four times per week for 30 minutes.
 
Marcy Andrade-Krasiewski is the media and community liaison for Steps-SA, a program of the San Antonio Metro Health District. The program is funded by the U.S. Department of Health and Human Services (HHS) as part of Steps to a HealthierUS, a national program focusing on the prevention of diabetes, obesity and asthma and addressing related risk factors -- poor nutrition, physical inactivity and tobacco use and exposure.

Shape up with tried and true exercises.

By Scott Salberg

Listen closely. Can you hear it? It's your little intuition-minded, partially motivated subconscious telling you that this is YOUR time. This is the year to do it.  It's time to get back to the gym, set the alarm early to do morning cardio and stop the late-night ice cream binges.  

The question is, how? It's been quite a while since you were in there pumping the iron (old school reference there), and now there are all these newfangled contraptions with moving arms, levers and pins. The seats move, the handles move in and out, the weight stack has so many gears it looks like a 10-speed, and there are devices that look more like a bench with stirrups in the ob/gyn office than workout equipment.

When in doubt, go with the familiar, right? Just break out that old high school football coach's plan and burst into free weight alley to transform your physique, eh?  Well ... wrong!

This month we're going to discuss exercises that used to be the norm and have caused some of the worst injuries over the years. Some of the best exercises are done wrong, and some simple adjustments can alleviate the risk of injury. I'm going to go over a few that you should heed if you think these are the only ways to build your body. You can either take these little hints to the training bank or cease to do them altogether. Either way, my goal is to keep you all healthy to live to train another day.

Squats:  This exercise is unbelievable to completely reshape your lower end (yes, that lower end, but everything else below the waist as well). This exercise depends on the calves being flexible enough to allow the weight to stay on the heels without rolling the weight inward or forward to the toes. It also depends on the hamstrings being flexible enough to allow the body to come down to a parallel position without tucking the butt under, thereby causing undue stress on the lower back. I'd like to make two key points about this exercise that are commonly done wrong.
 
1) The weight must remain primarily on the heels. If you do this exercise and find yourself rolling forward onto your toes on the way down, you are more than likely not sitting back correctly onto your haunches while driving your heels down into the floor. Result: A knee injury -- acute one day -- or chronic pain over time. This one ties indirectly into the next big mistake, failing to ensure that...

2) The knees do not extend over the toes upon lowering. The first joints to move upon the descent SHOULD be the hips. If you 'knee' the weight down, you will most certainly begin your descent while staying completely vertical, thereby ensuring your knees go over your hips and the weight is pressed back up from the toes, all sure ways to place unnecessary stress on the patellar tendon.

Stretching and taking a wider stance are two of the ways you can follow both of these tips.

Bench Press: When done correctly, this exercise can greatly benefit the front deltoids, the pectorals and the triceps, but I don't often see it done correctly. The accurate way to perform this exercise involves NO bouncing off the chest. Switching to dumbbells is a far smarter way to develop the chest muscles while ensuring you don't rip your pec muscles. For whatever reason, the barbell version of the push-up remains king of all upper body exercises.  Performing the exercise with the barbell is THE leading cause of torn pectoral muscles and injured shoulders (for more reasons then I can expound upon here).

The manner in which this exercise is taught in high school gyms around the country is incorrect, in that while looking down at the outline of the exercise, it should not resemble a cross.  The elbows should slightly tuck under at the bottom of the exercise and not stay out like chicken wings 90? from the body. If you have ever felt a twinge in your shoulder, an ache on your outer chest or general pain after performing this exercise, I urge you to seek out a qualified strength specialist (power lifters are great at explaining the do's/don'ts of this exercise) to make the small adjustments that keep you healthy for a lifetime of lifting.

Shoulder press: I'm going to outline this very simply even for people who have ironclad shoulders and ligaments of steel. DO NOT DO BEHIND THE NECK PRESSES -- EVER! There. Don't think you're the exception, because there will come a day when you get a nagging shoulder pain that just doesn't go away.  Unless you're a gymnast and so flexible you resemble rubber man, or unless your neck is somehow sticking out of the front of your chest, I feel safe in saying that the body is just not designed to apply itself against great resistance from that angle (behind the neck). You can safely build your shoulders with dumbbell presses, machine presses and anything else that doesn't jerk your arm that far behind your body while under stress.

Please be aware that pushing yourself to the limit should involve muscle soreness but not joint pain.  Following these tips should lower your chances of injury and ensure that you are able to be fit and healthy for years to come.

I appreciate the feedback I've been getting via all the e-mails. Brutally honest in fitness and health,

Scott L. Salberg

Scott Salberg has been a personal trainer, a bodybuilding contest prep advisor, a retail salesman in the nutrition industry and a sports supplement distributor. He is the Country Life, Irontek and Biochem representative for Central and South Texas. Contact him at positivescott@hotmail.com.

Do they trim your body or just your wallet?

By Kelly A. Goff

As the rates of obesity skyrocket, Americans continue their search for a quick, easy answer to weight loss. Many look to weight-loss supplements and hope for a "magic pill" effect. Promises like appetite suppression, metabolism booster and carbohydrate blocker sound effective, but do they work as purported?

A review of some of the most popular ingredients in weight-loss supplements mostly reinforces what many of us know intellectually is true, but hope emotionally is not true.
 
Carbohydrate blockers
Phaseolus vulgaris - The water extract of a common white kidney bean, it is touted as inhibiting amylase, an enzyme that breaks down starch in the gut. There is one preliminary study with 27 participants that showed after eight weeks the bean extract group that took 1,500 mg twice daily with meals lost about two pounds more over two months than those who took the placebo. None of the participants experienced any serious side effects from the medication. However, researchers believe further studies with more people are needed to demonstrate conclusive effectiveness.
Chromium picolinate - Chromium is thought to play a role in carbohydrate and fat metabolism, potentially influencing weight and body composition. Most weight-loss supplements use chromium picolinate in daily dosages of 200 to 400 mcg. There is evidence showing ingestion of more than 1,000 mcg daily can cause free radical damage and kidney failure. Because of the lack of large, well-designed studies, it remains unproven whether chromium works for weight loss and if it's safe to use long-term.
Ginseng - While there is evidence that shows ginseng may affect blood sugar, it has not been shown to affect weight loss.
 
Appetite suppressant
Hoodia gordonii -- Made from a succulent that grows in South Africa and Namibia, hoodia is said to be an appetite suppressant that indigenous tribes use to make long treks through the Kalahari Desert with little food.

Does it work? There is no evidence to say. Interestingly, the pharmaceutical giant Pfizer bought the clinical development rights to hoodia from a British company in 1998 but returned them in 2003. In addition, the cactus is so rare that some experts question whether there's enough to actually supply all the products said to contain it.

How do you know whether the product you're buying contains hoodia, much less in the amount advertised? You don't. "There are no established scientific standards to measure the quality of hoodia products," says physician Tod Cooperman, president of ConsumerLab.com, which tests dietary supplements and other products.
 
Satiety supplements
Theoretically, if you feel full and satisfied, you won't eat as much and will lower your caloric intake. It's a good theory, except many Americans simply override their body's signals. Supplements glucomannan, psyllium and guar gum are often used in weight-loss products to produce a feeling of fullness.

Guar gum is often used in processed foods as a thickening agent. Although it is relatively safe, studies of guar gum versus placebo for weight loss showed no benefit. A couple of small studies suggest that glucomannan in dosages of 3 to 4 g per day may be well tolerated and yield modest weight loss. Psyllium had a positive affect on blood sugar levels of Type 2 diabetics, but did not result in weight loss.
 
Stimulants
Also advertised as metabolism boosters or thermogenic formulas, stimulants such as caffeine (typically in the form of guaraná, kola or yerba maté) or ephedrine (in the form of the herb ephedra), come with the risk of addiction. Harvard-trained medical doctor and integrative medicine guru Andrew Weil, M.D., says to stay away from these compounds. "The term 'thermogenics' refers to an increased production of heat in the body, yet the safest and most effective way to generate more heat and boost your metabolism is not through a supplement or drug, but with regular physical activity," he says.

Some popular stimulants include:
Ephedra - Also known as ma huang and ephedrine, it comes from a shrub native to China and Mongolia. Although ephedra-caffeine combinations may be effective for modest weight loss, the FDA banned their sales in April 2004, citing "an unreasonable risk of illness or injury." In addition to the risk of addiction, ephedra can cause irregular heartbeat, insomnia and high blood pressure. A recent article about common dietary supplements in American Family Physician, a peer-reviewed journal, reported serious side effects such as heart attack, stroke and seizures; 10 deaths have been linked to the medication, and 13 people have permanent disability. The researchers who wrote the article titled Common Dietary Supplements for Weight Loss, also noted nine out of these 23 reported episodes occurred at recommended dosages of ephedra in people without any heart-related health issues.

Bitter orange -- The main active ingredient is synephrine, a stimulant similar in action to ephedrine. Researchers caution that bitter orange may be dangerous, especially when used by the elderly, the obese and those with heart problems.
 
Fat burners
Garcinia cambogia -- Derived from the Malabar tamarind tropical fruit, the active ingredient here is hydroxycitric acid (HCA). Some data from animal studies suggest it may suppress appetite as well as the formation of fats and cholesterol in the liver, but there's no evidence that it's effective for weight loss in humans.

Pyruvate -- This naturally occurring enzyme is the main ingredient in the weight-loss product "Exercise in a Bottle." Promoters claim that pyruvate forces every cell in the body to work harder whether or not you're exercising. The Federal Trade Commission has filed multiple complaints against the makers of "Exercise in a Bottle" for false claims made on a now-banned television infomercial. However, one study reported six weeks of pyruvate, in a dosage of 6 g per day, was associated with a weight loss of a little more than two pounds when compared with the placebo group.

Green tea -- Although it's bursting with healthy antioxidants, there is no research to support that it decreases weight.

Fat blocker
Chitosan - This compound is extracted from crustaceans. According to Robert Saper, director of integrative medicine at Boston University School of Medicine, chitosan causes minute, clinically insignificant weight loss. "For chitosan to truly cause weight loss, you would have to eat several pounds of it per day, not 500 mg!" he said during a recent WashingtonPost.com-question-and-answer forum. Some who have taken chitosan have also reported gastrointestinal problems.

Are weight loss supplements safe?
"Most people aren't really aware that the dietary supplement bottle on the shelf is not regulated the same way as other products next to it," says Dr. Saper. Unlike medicines, the government only loosely regulates weight-loss supplements. When Congress enacted the Dietary Supplements Health and Education Act (DSHEA) in 1994, it gave dietary supplements a pass on undergoing this kind of pre-market scrutiny.

What worries some experts more than safety and effectiveness is the purity of weight-loss products. The lack of oversight and regulation means it's up to consumers to protect themselves. Dr. Saper wonders about trace contaminants, such as heavy metals, pesticides or residues of other pharmaceuticals. "If a product says that it contains 200 micrograms of chromium picolinate, are there indeed 200 micrograms in that capsule?" he asks.

When ConsumerLab recently tested a supplement that contains chromium, it reported that it found traces of hexavalent chromium, the same compound that led to a $333 million settlement made famous in the Julia Roberts movie Erin Brockovich.

Despite the risks, some consumers are determined to use weight-loss supplements. "Stick with single-ingredient products. Often marketers will say that you will get some great synergy by mixing ingredients, but it's a safer bet to go with a single-ingredient product to see if it works," advises Cooperman of ConsumerLab. "And stay away from products that have proprietary blends. That's where you don't know what the exact ingredients are."

The bitter pill
Although the research on some supplements sounds hopeful, ultimately we're forced back to reality. Common sense dictates that if there were a weight-loss supplement that really worked, McDonald's would have started including it in Happy Meals long ago. only formula for weight loss that works is eating less and exercising more, and that won't cost you anything," says Dr. Weil.

Consumer, educate thyself
Varro Tyler, PhD, professor emeritus of pharmacognosy at Purdue University, West Lafayette, Ind., and an herbal expert, urges consumers to get information from someone who is not selling the product and to trust authors who do not have an herb company. He recommends two books, Tyler's Honest Herbal, by Tyler and Steven Foster and Herbal Medicine: Expanded Commission E Monographs, edited by Mark Blumenthal, founder of the American Botanical Council.

For online research, try the following:
The Federal Trade Commission's "Red Flag Reference Guide for Bogus Weight Loss Claim Detection,"
www.ftc.gov/bcp/conline/pubs/buspubs/redflag

or try one of these useful Web sites:

www.naturalmedicines.com
www.consumerlab.com
www.naturalstandard.com
www.intelihealth.com
www.nccam.nih.gov