What Healthy Eating Means Now

After years of research on the subject, the consensus appears to be that there is no single diet that’s right for all of us. However, we have learned that we have a better idea of what healthy eating looks like.

The key is your overall eating pattern, not so much how many grams of carbohydrate, fat or protein you eat, or whether it is animal or plant protein. The choices are many: vegetarian?, vegan?, low fat?, low carb? Or perhaps flexetarian ( a little of both?)

The general healthiest pattern is emerging that consists mostly of nutrient dense whole foods that come from nature and includes few, if any highly processed foods. A closer look at this pattern recommends lots of vegetables and avoid sugar and refined grains.

When assessed for weight control, studies show that when individuals are divided into two major groups either low fat or low carbohydrate ,both groups lost weight – an average of 12 pounds, though some lost as much as 50 pounds. The participants also ate healthier and greatly improved their risk factors for heart disease and diabetes: body fat, waist size, blood sugar, blood pressure, cholesterol and insulin levels all of which can contribute to heart disease and diabetes.

A most important recent finding is that eating healthy can make a difference in how well your immune system functions, so important now as it is greatly needed to fight COVID-19. 70 percent of our immune system resides in the gut; therefore we must become more aware of providing nutrients that feed these gut bacteria. Packaged foods create inflammation and hamper immunity. These include not only sweetened drinks, but breakfast cereals, refined bread and pasta. Look more toward whole grains. “A poor-quality diet loaded with sugar, saturated fat, salt, and chemicals is second to only to smoking in terms of its negative effects on health and lifespan,” says, Dr. Steven Heymsfield, professor at the Pennington Biomedical Research Center at Louisiana State University in Baton Rouge, who was part of the development of the 2020 USDA Dietary Guidelines.

The best diet is the one that you choose after looking at the evidence that provides healthy benefits. Dr. Heymsfield says: “You could even try a diet for several weeks while keeping track of how it affects your weight, level of hunger and fullness, your mood, blood pressure and level of energy. Then try another for a few weeks and compare the results.”

Source: Nutrition: Your Healthiest Diet, Special Health Edition. 2021

Dietary Supplements: The Wild West?

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CONSUMER BELIEFS ABOUT DIET SUPPLEMENTS

Consumers tend to believe that dietary supplements:

  • Are not drugs.
  • Have fewer side effects than prescription drugs.
  • Are approved by the FDA.
  • Will improve and maintain health.
  • Are safe, high quality, and effective.
  • May replace conventional medicines .

DIETARY SUPPLEMENT REALITIES

  • FDA does not approve, test, or regulate the manufacture or sale of dietary supplements.
  • The FDA has limited power to keep potentially harmful diet supplements off the market.
  • Dietary supplements may not have been tested for safety or effectiveness before they are sold.
  • Dietary supplements often do not list side effects, warnings, or drug or food interactions on product labels.
  • Ingredients listed on supplement labels may not include all active ingredients.
  •  Dietary supplements may not relieve problems or promote health and performance as advertised.

One of the most serious consequences of supplements results when they are used as a remedy for health problems that can be treated, but not by vitamins or minerals. Vitamin and mineral supplements have NOT been found to prevent or treat heart disease, cancer, diabetes, hypertension, premature death, behavioral problems, sexual dysfunction, hair loss, autism, chronic fatigue syndrome, obesity, cataracts or stress. Some such as vitamin E, vitamin C and beta-carotene may be harmful to certain groups of people. If taken, dosages should not be excessive.

Source: Judith Brown, Nutrition Now, 2013.

For a case study that clearly illustrates how unscrupulous a company will be to promote an adulterated product, it makes one be aware of dietary supplements that sound innocuous, but in actuality can be harmful and in certain instances, lethal. Note the cases in the article concerning supplement use and acute liver failure,  for example. There are two products in question in the article, Jack3d and Oxy Elite Pro that contain a compound (amphetamine) called DMAA. OxyElite Pro is still on the market and claims a formula change. Here is the word from the FDA:

“Starting in 2012, the FDA has issued warning letters to companies notifying them that marketing DMAA-containing products violates the law. When we find products containing DMAA during facility inspections, we discuss our concerns with firms and give them an opportunity to voluntarily recall and destroy these violative products. Most companies warned are no longer distributing products with DMAA.”

Note: This article is the first of others found on this website? It is titled: “The Scam of Deadly Fitness Sup plements.”

FYI: Buyer Beware!!

CLICK HERE.

Diary of a Dieter

How does the Human Body Regulate Food intake and Body Weight?

Body weight remains fairly constant for long periods of time. To regulate weight and fatness at a constant level, the body must be able to respond both to changes in food intake over the short term and to changes in the amount of stored body fat that occur in the long term. We have hunger and satiety signals that act over the short-term time frame (meal to meal) whereas signals from the fat tissue trigger the brain to adjust both food intake and energy expenditure for long term regulation. Sounds simple, right? That’s what some weight loss plans keep telling us (especially if we are following their claims).  Here is partly the reason why it is NOT easy.

For example, there are two major hormones that participate in this process. The first one is called ghrelin which is a hormone produced by the stomach that stimulates food intake (often called the “hunger hormone”).

The second one is called leptin which is a hormone produced by fat cells that signals information about the amount of body fat.  I will spare the details, but it is important to keep in mind that weight regulation is determined by the body in conjunction with the brain and is It is actually not simple but very complex. And keeping the lost weight off is a special challenge that requires a great deal of mindfulness and vigilance. The body tends to not want us to starve for obvious reasons.

The following article presents us with a realistic experience that many people are forced to take on when they finally address their repeated weight gains and suggests ways that must be followed to make this time a success (for health, not vanity).  There is a lot of wisdom in her article.  In my opinion, she finally gets it. I wish her success fighting the dueling hormones, ghrelin and leptin.

It’s Time To Diet Again, Dangit

For health, not hopes of hotness.

By Cheney Meaghan

Jul 19, 2018 · 3 min read

I’ve lost count of how many times in my life I’ve been on a diet, and now it’s time to do it again.

I hate dieting.

Dieting consumes my entire life.

To track what I eat, to count calories, to more thoughtful food shopping, to prepping food, meal planning, tracking weight — all of it — I hate it.

But today I went to the doctor because I have been having more knee pain than usual and my right foot has been swelling every day for a week, and even before lab work returns, the news is not good.

I’ve gained thirty pounds in the last six months, my blood pressure is a steady 140/100ish (I’ve been checking it at home for two weeks), the doctor is worried that the swelling is due to hypertension, she’s testing me for diabetes, and she’s sure that the crunching and squishing and pain I am feeling in my right knee is bone on bone arthritis.

Basically, I’m turning into my mother, and quickly falling apart as I spread across the couch one pound at a time.

I guess this time, the dieting really matters.

All the extra weight isn’t good for my knee, and, well, all the extra weight just isn’t good, period.

But did I mention I hate dieting?

When you weigh as much as I do (over 250 pounds now, and holy s… I can’t believe I just admitted that on the internet) losing weight isn’t just a small shift in eating healthier and getting more exercise.

It means scrutinizing every morsel you put into your mouth and weighing (ha!) in your mind whether that bite is worth it compared to all the other bites left you have that day.

It means weighing and measuring your food to make sure you stay under your calorie goal, it means fewer meals out with friends, it means less ice cream.

I hate dieting.

But, like, I’m kind of dying.

My doctor looks like she weighs around the same amount as I do and joked with me during the appointment about how hard it is to get healthy.

When she mentioned that I should give up coffee with cream and sugar, which happens to be one of my only remaining addictions, I wanted to cry, but she said it was her favorite thing in the world and the thing she had the hardest time giving up, too.

It’s hard, I know it’s hard, I have a hard time doing it myself, obviously, she told me as we laughed and groaned over the benefits of dieting to prevent diabetes and the pain of cutting back on sugary treats.

She also shook her head and talked about how crazy it is that America is such a fat country in general. She said it was because we’d become such a busy society focused on getting stuff done, we’ve stopped focusing on taking the time to rest, eat healthy, and do good things for our bodies and lives like so many Europeans do.

It’s harder in America to be healthy than it is in a lot of other places in the world, and “they say” that over half of Americans are overweight now, and yet I can’t take any comfort in being on the side of the majority here.

Now I wait for results to see how things are — my thyroid, my sugar levels, my cholesterol and all that fun stuff — oh, and my creaky, decrepit knee.

Meanwhile, I’ll be updating my new weight and goals on the MyFitnessPal app and start logging everything I put into my body — my own personal science experiment as I try to shrink and not disappear.

Cancer, Diet and Lifestyle: What We Know

Cancer, Diet and Lifestyle

Cancer develops by complex processes that are not yet fully understood. It is thought that the risk of development begins when the DNA is damaged possibly by reactive oxygen molecules, toxins, viruses and other reactive substances within cells. This is called the initiation phase. Most of the time, DNA is successfully repaired. When that does not occur, the next phase called promotion occurs where cells with damaged DNA divide into localized areas of the body. This process can occur from 10 to 30 years (“lag time.”). If there is still no repair, the next phase called progression can result with uncontrolled growth and spread of abnormal cells (metastasis) to other parts of the body (lung, liver, breast, bone, prostate, e.g.}.

According to Robert H, Lustig, MD, in his new book, Metabolical: The Lure and Lies of Processed Food, Nutrition, and Modern Medicine, epigenetics plays a strong role in gene expression. “Epigenetics refers to changes in the areas around our genes that can cause them to be turned on or off. Think of it this way: epigenetics is the on-off switch attached to the dimmer in your living room chandelier. The gene is the lightbulb, the epigene is the light switch. If the light bulb is defunct or the switch is frozen in the “off” position, the dimmer function is useless.” This may partly explain whether a disease or its risk is turned on or off. (SJF)

The eight leading environmental factors (other than genetic) related to cancer development are:

Obesity

Low vegetable and fruit intake

Physical inactivity

Smoking

Excess alcohol intake

Unsafe sex

Air pollution

Hepatitis B or C viral infection

DIET MODIFICATIONS

Consume a nutrient dense, whole-foods diet that predominantly includes plant foods. As Michael Pollan puts it, “Eat food, not too much, mostly plants.” Plant foods are rich in nutrients and phytochemicals that work synergistically to prevent many chronic diseases, primarily heart disease and cancer. Evidence exists that up to 45% of colon cancer cases could be avoided through diet and lifestyle changes alone.

Limit your consumption of high-calorie dense foods, primarily in the form of ultra-processed foods that are major contributors to weight gain leading to type 2 diabetes, or insulin resistance.

Cancers of the liver, pancreas, endometrium, colon, rectum, breast, and bladder are at higher risks for developing in obesity. Being overweight also raises the risk of developing non-Hodgkin’s lymphoma, multiple myeloma and gallbladder, liver, cervical, ovarian, and aggressive prostate cancers.

Be as lean as possible without becoming underweight. . The increased risk of disease appears to be due to a higher prevalence of metabolic disorders in many obese people. Approximately 70% of obese persons have two or more metabolic abnormalities such as:

Hypertension

Elevated triglycerides, glucose and/or insulin

Low HDL cholesterol (“good cholesterol”)

High C-reactive protein (a key marker of inflammation)

It may be helpful to be able to calculate your own weight status by using the Body Mass Index (BMI)You simply divide your weight in pounds by your height in inches squared X 703.

For example: BMI =140 pounds divided by 64 inches squared (4096) X 703 = 24.0. A healthy BMI is 20 – 24. Being underweight is considered a BMI of less than 19.0.

Limit your consumption of red meat (including beef, pork and lamb).  There are several reasons:

The International Agency for Research on Cancer (IARC) classifies red meat as a “probably carcinogen”.  You don’t need to give up meat; however, an intake of up to 18 ounces a week can be safely consumed without too much concern. BTW, 4 oz. is about the size of a deck of cards.

Another factor that raises cancer risk is the overcooking of red meat that produces charred areas of the meat – goodbye grill marks?). These create carcinogenic hetero cyclic amines (HCAs) that have been linked to pancreatic and colon cancers.

Another carcinogenic compound comes from burning the fat from meat when grilling that produce polycyclic aromatic hydrocarbons (PAHs), linked to stomach cancer.

Hint: Both compounds can be lessened by using a marinade on the meat.

Highly processed meats such as bacon, hot dogs, and lunch meats are known for their nitrite and nitrate content used as preservatives.  Smoking meats can lead to the formation of N-nitroso compounds which are considered carcinogenic.

Avoid deep-fried foods. When cooked in this manner, foods are exposed to a chemical called acrylamide that increases the risk of prostate cancer.

There are other lifestyle factors that can influence epigenetically the risk of any chronic disease. Alcohol intake, for example is important due to the carcinogenic effects of alcohol itself. 

“Chronic inflammation, which is strongly associated with being overweight, can increase the risk of developing cancer.  Excess belly fat produces hormones that can raise levels of insulin, estrogen and leptin, all of which have been linked to cancer development.” (Finlayson, 2019). 

The interconnected factors that trigger chronic diseases are vast and subject to manipulation by the body as well as our microbial environment. It would be wise to attempt to take the best care of your body as you possibly can and begin at an early age.  Aging as you know itself becomes a central factor in the development of any chronic disease. In 1980, Dr. James Fries, Professor of Medicine, Stanford University introduced the compression of morbidity theory. This theory states that “most illness was chronic and occurred in later life and postulated that the lifetime burden of illness could be reduced if the onset of chronic illness could be postponed and if this postponement could be greater than increases in life expectancy.”). That theory tells it all. (Unknown source). SJF

Source: Judith Finlayson. You Are What Your Grandparents Ate: What You Need to Know About Nutrition, Experience, Epigenetics & the Origins of Chronic Disease, 2019

Judith E. Brown, Nutrition Now, 7th Edition, 2013

Obesity and Covid

“Obesity is an extremely complex, multifactorial disease, with many of its most harmful effects arising from hormonal stimulation. Adipose tissue is an endocrine organ, and more than a hundred different hormones are produced by fat cells. As the cells expand with weight gain, production increases. Some of these hormones cause inflammation or trigger blood-clotting mechanisms, while others raise blood pressure or lead to insulin resistance, for example. Obesity affects virtually every body system and is associated with more than 200 medical conditions.”

CLICK HERE.

When the Prescription is a Recipe?

“Let food be thy medicine, and let medicine be thy food.”  This famous quote is often attributed to Hippocrates. But, as research by Diana Cardenas in 2013 shows, this quote can not be found anywhere in Hippocrates’ writings. Diana Cardenas discovered that the quote started to emerge from 1926 on and really started to get popular in the 1970s.

There are good reasons for the quote to go round, though. Hippocrates considered nutrition one of the main tools that a doctor can use. More than that, dietary measures play a lead part in the original oath of Hippocrates. I

But the original Greek oath, literally translated, says: “I will apply dietetic and lifestyle measures to help the sick to my best ability and judgment; I will protect them from harm and injustice.”

The dietetic and lifestyle measures are just one word in Greek, διαιτήμασί (pronounce as “deaytimasy”). You may recognize the word “diet” in there. It means as much as a lifestyle regime, with a focus on diet. Exercise is also part of it. Sometimes it is just translated as: dietetic measures.

“Recently, some medical doctors and communities have taken this idea literally and have brought the nutrition to the patient. Sprawling across 2,658 square feet, three stories up Boston Medical Center’s rooftop farm produces more than 25 varieties of crops and houses three beehives to aid in pollination. From collards and chard to radishes, carrots, bok choy and more, the farm supplies the hospital with 5,000 to 6,000 pounds of fresh produce during the brief Massachusetts growing season. More than half goes to the Boston Preventive Food Pantry, which now serves more than 22,000 families annually. The rest is used in hospital meals and the on-site teaching kitchen that offers free culinary classes for staff, patients and their families.” Source: Farming at New Heights, by Pooja Makhijani. Eating Well, June, 2021.

The goal of these innovative programs is to get nutritious food to people who maybe cannot afford or have access to them to ultimately help to prevent chronic diseases such as heart disease and diabetes.

For more CLICK HERE.

Snacking and the Dietary Guidelines

Snacking has become a popular habit among children and teenagers At the same time, overweight and obesity have reached huge proportions, affecting young individuals. Snacking has been considered one of the main contributors to overweight because of the increased consumption of energy-dense, high-sugar, high-fat foods.

Snacking is promoted by food ads to children and adolescents and one look at our supermarket foods completes the picture. When I taught nutrition courses at the college level, most of my students would come to class with their favorite bag of snacks in hand. Ironically, the class objectives were hopefully to learn about healthy diets. It was hard to compete against the influences of the “big food” industry ubiquitous in our food environment.

No wonder we have an obesity problem. Don’t count on the latest Dietary Guidelines 2020 for help. Enough said?

CLICK HERE.

UNHEALTHY PROCESSED FOOD AND SNACKS CAN LEAD TO OBESITY

In the News – Pre-Diabetes

Pre diabetes linked to cognitive decline

“People with higher than normal blood sugar called prediabetes, are more likely to experience cognitive decline and vascular dementia according to a study published in Diabetes, Metabolism, and Obesity.  

Researchers analyzed UK biobank data from almost 450,000 people averaging 58 years old who underwent an HB A1C test, which determines average blood sugar levels over the past two to three months.

Based on these results, they were divided into one of five groups:  low normal blood sugar, normal blood sugar, pre diabetes, undiagnosed diabetes, and diabetes. Pre diabetes was classified as having a hemoglobin A1C blood test reading of 6.0% – 6.5% %. Ideal A1C levels are under 5.5%

Results show that people with above normal sugar levels were:

42% more likely to experience cognitive decline over four years and 54% were more likely to develop vascular dementia over eight years. Vascular dementia is caused by reduced blood flow to the brain.

People with prediabetes and diabetes had similar rates of cognitive decline 42% and 39% respectively.

MRI brain scans revealed that pre diabetes was associated with a smaller hippocampus in the brain and more strongly associated with having lesions on the brain, both of which are associated with age related cognitive impairment.”

Editor’s note: ‘Previous research has found a link between poor cognitive outcomes and diabetes, but our study is the first to investigate how having blood sugar levels that are relatively high but do not yet constitute diabetes – may affect our brain health”

Source: Diabetes Obes Metab. 2021; 1-10.

Life Extension, May 2021

Food Additives and Obesity

“Artificial preservatives used in many processed foods could increase the risk of inflammatory bowel diseases and metabolic disorders, according to research published on 25 February in Nature1. In a study done in mice, chemicals known as emulsifiers were found to alter the make-up of bacteria in the colon — the first time that these additives have been shown to affect health directly.”

The search continues for what factors in the Standard American diet (SAD) can be implicated beyond the amount alone that people consume, that are causative of the current obesity/diabesity epidemic.

Researchers continue to look at the lengthy ingredient lists on ultra-processed foods. As Western-type diet are utilized more and more globally, their obesity rates continue to rise. Is there a connection?

CLICK HERE.

UNHEALTHY PROCESSED FOOD AND SNACKS CAN LEAD TO OBESITY