All About Diabetes Type 2 in the U.S.

We may be approaching another healthcare crisis other than the pandemic.  In both crises, the numbers keep rising and no one really seems  to earnestly do much about it. Both can be frustrating and prevention can be a key factor.  Prevention always is the best medical advice but it’s difficult to find help due to a lack of interest or funding.  In my opinion, many cases of diabetes type 2 can be prevented if enough attention is paid to understanding certain aspects of the disease. Studies of previous prevention programs have shown to make a difference. One particular study compared lifestyle  modifications with the anti-diabetes drug, metformin and found that lifestyle modifications were just as effective as taking the drug. This finding is an important result in that it suggests that lifestyle can influence our health and help to prevent some of the chronic diseases that have become leading causes of death in the U.S.

Even weight loss of 5-10% of body weight  is the first line of defense against diabetes type 2 as well as learning about which foods you eat can help control blood glucose levels thus resulting in insulin secretion and/or insulin resistance.

CLICK HERE.

You can find the complete study HERE.

Doctors and Diets?

So many times I have heard from people that tell me their doctors say:  “Watch your diet”.  What in  the heck does that mean?  Perhaps we hear this from many physicians because they do not receive much nutrition education in medical school.   There has got to be a better way to inspire people about their lifestyle choices.  My recommendation:  Consult a nutritionist (watch for credentials). There are many types of nutritionists that have dubious training and lack any reliable credentials. For diabetes help, look for the credentials “CDE” which tells us that  this person is a certified diabetes educator.  Many are also registered nurses or registered dietitians.  Read the related articles below for a comprehensive discussion of this problem.

CLICK HERE.

CLICK HERE.

 

 

Will You Be a Victim of Covid-15?

Have you gained a few pounds during the COVID-19 pandemic?  You are not alone, according to a recent study.  Idle tiime + more snacks + less exercise + mindless eating + anxiety + depression can equal weight gain. Now is a good time to review how many more calories we eat now than we did decades ago. The excess does not take much to add up to an extra pound or two.

CLICK HERE.

Intermittent Fasting: Help or Harm?

 

Intermittent fasting simply means that you don’t eat for a period of time each day or week. Some popular approaches include:

Alternate-day fasting. Eat a normal diet one day and either completely fast or have one small meal (less than 500 calories) the next day.

5:2 fasting: Eat a normal diet five days a week and fast two days a week.

Daily time-restricted fasting. Eat normally but only within an eight-hour window each day. For example, skip breakfast but eat lunch around noon and dinner by 8 p.m.

Some research suggests that intermittent fasting may be more beneficial than other diets for reducing inflammation itself, and improving conditions associated with inflammation such as Alzheimer’s disease, arthritis, asthma, multiple sclerosis, and stroke. Studies with a number of animal species have reported that fasting (or calorie restriction) leads to a longer and healthier lives.

There is a lot of confusing advice about whether intermittent fasting is a healthy eating pattern. The following article presents a common sense approach.

One thing is becoming certain. We eat too much and finding safe and healthy ways to combat this trend would seem practical in our society with its concomitant problem of the obesity/diabesity epidemics.

CLICK HERE.

FAD DIETS: A TIMELINE

Fad diets have in the distant past have embraced some of the most bizarre activitir with most built on gimmicks. Included in an entertaining book titled Calories & Corsets, our ancestors relied on recommendations that included “suspending themselves in weighing chairs or lukewarm baths, drinking vinegar and eating carbolic soup in the hopes of shedding unwanted pounds.”

A rice diet was designed in the 1940s to lower blood pressure; now it has resurfaced as a Weight Loss Diet. The first phase consists of eating only rice and fruit until you can’t stand them any longer. Another novelty diet is the egg diet, on which you eat all the eggs you want. On the Beverly Hills diet, you eat mostly fruit.

The most bizarre of the novelty diets proposes that food gets stuck in your body. A common supposition from the 1800’s is that food gets stuck in the intestine, putrefies, and creates toxins, which invade the blood and cause disease. This leads to the headlines proclaiming the latest detox formula of strange concoctions of foods that if consumed promise to “cleanse” the blood.  This is utter nonsense.

How to recognize a fad diet.

  • They promote quick weight loss. This primarily results from glycogen, sodium, and lean muscle mass depletion. All lead to a loss of body water.
  • They limit food selection and dictate specific rituals, such as eating only fruit for breakfast or cabbage soup every day.
  • They use testimonials from famous people and bill themselves as cure-alls. They often recommend expensive supplements.
  • Probably the cruelest characteristic of fad diets is that they essentially guarantee failure for the dieter since these diets are not designed for permanent weight loss. Habits are not changed, and the food selection is so limited that the person cannot follow the diet in the long run.
  • The dieter appears to have failed, when actually the diet has failed. This whole scenario can add more blame and guilt, challenging the self-worth of the dieter.  If someone needs help losing weight, professional help is advised.
  • It should be noted that some “fad” diets can work for weight loss due to their highly restrictive nature but should not be considered a healthy diet since their long term effects are not usually known.  A good example is the current ketogenic (keto) diet.

FAD DIET TIMELINE

Slimming down through the ages through fad diets has been around for centuries from President Taft to Victoria Beckham. Here’s a look at some of the most famous and infamous moments in diet fad history.

1820 Lord Byron brings people the once popular vinegar and water diet which entails drinking water mixed with apple cider vinegar.

1903 President William Howard Taft pledges to slim down after getting allegedly getting stuck in the White House bathtub.

1925 Lucky Strike cigarette brand launches the “reach for a Lucky” instead of a sweet” campaign capitalizing on its nicotine content.

1930s The Grapefruit Diet also known as the Hollywood diet is born. The popular plan calls for eating grapefruit with every meal. Grapefruit is claimed to have fat burning capabilities.

1950s the Cabbage Soup Diet promises you can lose 10 to 15 pounds a week by eating a limited diet including cabbage soup every day.

Mid-1950 Urban legend has it that opera singer Maria Callas dropped 65 pounds on the Tapeworm Diet by swallowing a the tapeworm parasite in a pill.

1963 Weight Watchers is founded by Jean Nidetch “a self-described overweight housewife obsessed with cookies.”

1969 Jazzercise founded by professional dancer Judi Sheppard Missett, is a combination of aerobics exercise and dance.

1970 Sleeping Beauty Diet which involves drug sedation is rumored to have been tried by Elvis Presley.

1975 A Florida doctor. creates the Cookie Diet, a plan where you eat cookies made with a blend of amino acids Hollywood eats it up.

1977 A Slim Fast shake for breakfast, a shake for lunch, then a sensible dinner becomes a diet staple.

1978 Dr. Herman Tarnower, a cardiologist publishes the Complete Scarsdale Medical Diet. Two years later he is shot by his girlfriend, a headmistress of a girl’s school, Jean Harris. (not related to a diet).

1979 Dexatrim, a pill  containing phenylpropanolamine (PPA), appears on drugstore shelves. It’s formula changes after PPA is linked to an increased risk of stroke in 2000.

1980s A popular appetite suppressant candy called Ayds is taken off the market after the AIDS crisis hits.

1982 The aerobics craze sweeps into high gear when Jane Fonda launches her first exercise video work- out starring herself.  Her catchphrase “no pain no gain.”

1985 Harvey and Marilyn Diamond publish Fit for Life, which prohibits complex carbs and proteins from being eaten during the same meal.

1987 in her memoir/self-help book Elizabeth Takes Off, actress Elizabeth Taylor advises dieters to eat veggies and dip each day at 3 PM.

1988 Wearing a pair of size 10 Calvin Klein jeans, Oprah walks onto the stage pulling a wagon full of fat to represent the 67 pounds she lost on a liquid diet.

1991 Americans are still obsessed with  low fat food like McDonald’s Mclean Deluxe burger. The recipe called for seaweed extract called carrageenan. Beef made up only 90 percent of the patty, and water and carrageenan made up the remaining 10 percent.  Despite the addition of “natural” beef flavor additives, the result was a dry failure of a burger that was later called “the McFlopper”. Johnnie Carson made many jokes about it.

1994 The guide to nutrition labeling and education act requires food companies to include nutritional info on nearly all packing packaging.

1995 The Zone Diet called for a specific ratio of carbs, fat and protein in each meal and begins to attract celeb fans.

1996  Could your blood type determine how much weight you could lose? That’s the idea behind the Blood Type Diet, created by naturopath Peter J. D’Adamo.  He claims that the foods you eat react chemically with your blood type. If you follow a properly designed diet for your type,  your body will digest food more efficiently and you will lose weight and be healthier.

1997 Robert C. Atkins, MD publishes Dr. Atkins New Diet Revolution, A high protein low carb plan. A previous book was published as Dr. Atkins Diet Revolution in 1972. It took the diet world by storm, since its primary goal was to eat fat, not avoid it. Fat-starved people loved it.

2000 Gwyneth Paltrow lends her support for the macrobiotic diet, a very restrictive Japanese plan based on whole grains and veggies.

2001 Renee Zellweger packs on nearly 30 pounds to play Bridget Jones.

2003 Miami Dr. Arthur Agatston adds fuel to the low carb craze by publishing the South Beach diet, seen as a more moderate version of Atkins.

Early 2000 The FDA bans the sale of diet drugs containing ephedrine after it’s linked to heart attacks.

Late 2000 The Biggest Loser makes its debut on TV, turning weight loss into a reality show. All but one contestant regained all their weight loss back after the show ended.

2006 Beyoncé admits to using the Master Cleanse, a concoction of hot water lemon juice maple syrup and Cayenne pepper to shed 20 pounds for “Dream Girls.”

2007 Alli hits the market. The non-prescription drug is taken with meals to keep your body from absorbing some of the fat a you eat. The drug was not popular due to unpleasant gastrointestinal side effects.

2010 Jennifer Hudson loses a jaw-dropping 80 pounds on Weight Watchers.

2011 The hCG diet combines a fertility drug with a strict 500 to 800 calorie a day regimen that invites interest and criticism. The FDA has called this diet dangerous, illegal and fraudulent.

2012 Jessica Simpson loses 60 pounds of baby weight on Weight Watchers.

NOTE: In our current virus centered world, hope these fad diets bring a few smiles to your face.

Make 2020 A “No Dieting” Year

Research has shown us that simply the process of dieting can make us fatter. Year after year a tremendous number of people attempt to diet.  However, long-term studies of of those who diet consistently find they are more likely to end up gaining weight in the next few years than people who don’t diet.

Restrictive diets can lead to cravings, binge-eating, depression, and other eating disorders. The body has a range of weights referred to as a set-point at which it prefers to maintain in terms of body weight. When this set point is challenged by chronic dieting, you trigger the body’s natural hormonal and nervous systems mechanisms  to protect your body from perceived starvation. One of these is to lower your metabolic rate and thus conserve energy so you burn fewer calories.  The following article offers some sensible tips to avoid strict dieting and still be able to manage your weight loss or maintenance.

CLICK HERE.

Weight Loss and Fitness: An Opinion

The following article by Shannon Hilson writing on Medium is one of the best weight loss experiences ever This article is written by a real person in a real life situation, not by some so-called diet expert. Some experts tend to  espouse nutrition platitudes, leaving the reader feeling guilty, depressed and tired of hearing the same thing over and over again. (my opinion).

This article can pertain to not only dieting (aka as torture), but weight management (staying at your desired weight goal).

The bottom line: Dieting is just not a pleasant state of mind or body – no matter how easy a Nutrisystem commercial may seem – “just eat the food….”

For a sensible approach:

CLICK HERE.

The Simple Way to Eat?

Was a new diet part of your 2020 resolutions?  Great, but forget the new fads, diet pills, and starvation deprivation. There are many of the old diets still around- keto, paleo, Whole 30, NutriSystem, Jenny Craig to mention a few.  Just look at the magazine covers at the supermarket checkout – keto seems to have taken over all the others. The keto diet is quite restrictive, difficult to maintain and the long-term effects are not known. There is little evidence that  this type of restriction, although shown to be effective for weight loss, may not be a lifestyle choice for most people. Is there a better way? In my opinion, yes. The best diet is one you can live with and with a few adjustments compatible with the foods you choose. The best diet is one that with a little guidance and knowledge, is decided by you.

The following article is worth looking at if you want a simple approach.  All you need is a plate, a bottle of water, real food and of course, your commitment. And even better, this plan lets you be in control in following a reasonable and evidence-based plan that can fit easily into your lifestyle.

The article speaks for itself and provides a few links to add to the basics, i.e. some things you need to know like a guide to non-starchy vegetables. Oh, you may have to give up fast food and processed foods for a while. But, you may be glad when you realize that you will feel a lot better (and healthier) and the effort will be well worth it.

Don’t get me wrong – I don’t want to say that weight loss itself is easy – it ‘s hard work but worth it when your goals are either weight loss or just changing to a healthier lifestyle.    That is why this plan is appealing. it is straightforward and makes sense.

So join the new “non-diet” approach that will help you lose some pounds but even better, eating for health. That is what eating should be about, not body image, eating disorders and food restriction. Learning how to eat rather than  just what to eat  is the answer (my opinion). ENJOY!!

One more thing – Always consult a registered dietitian, certified nutritionist, and your primary physician to discuss any dietary change to make sure it is nutrient dense. Also make sure you have no underlying medical problems like high cholesterol, hypertension, pre-diabetes, diabetes or digestive issues, for example.

CLICK HERE.

Weight Loss: What are the Realities?

HAPPY NEW YEAR!!!

People have been dieting for centuries and the best advice from the so-called experts or fad diet enthusiasts still tell us to – “eat less and move more”.  This in itself is good advice but does not even begin to offer what is needed to keep that weight off and save you from the diet cycle of weight gain, loss, gain, loss cycles. There would not be billions of dollars spent trying to lose body weight over and over again for millions of people.  My own experience with weight loss has been limited fortunately most of my adult life due to not having to diet. But there was a price. More specifically, I was on a continuous reducing diet my whole life to prevent weight gain in the first place.  I remember weighing  94 pounds at a height of 5 ‘ 5 inches tall.  But as a nutrition student, I knew that was not a healthy weight by any account and being in a “starvation” mode for a lifetime is not the way to go.

Eventually as I got older and put on a few unwanted pounds, I finally did “go on my first formal diet” a few years ago. Specifically it was a low carbohydrate diet and it worked slowly but consistently. But it did take a lot of hard work. I have now kept that weight off for the past few years.

But every woman at any weight wants to lose those “last five pounds” and I am one of them. But did I ever learn a lot how our bodies fight against weight loss in order to prevent what it perceives as starvation. So now I know what hard work it is. So many diet programs try to make it seem easy and all it does for a lot of people is to make them feel guilty for not succeeding after each attempt. So here are some truths.

Some basics:

Only about 1/3 of dieters are successful at maintaining their loss. Chronic dieters know it takes vigilance and for some weight maintenance is harder to accomplish than the actual loss.

Weight maintenance requires continued modification of your lifestyle – you cannot let yourself go back into the old habits that caused the weight gain in  the first place.

Some people relax their vigilance too much after they lose the weight, then gain it right back. You can relax a little, but not too much.

You will be tempted by certain foods and certain situations – moderation is the best approach to keep in mind in those difficult situations. Diets are not just about the kinds of foods we eat, but how we eat.

Successful Losers/Maintainers (From The National Weight Control Registry (NWCR) of people who have lost at least 60 pounds and kept it off for a minimum of five years). This is what they have found to be successful from their weight loss and weight loss maintenance.

  • Write your food intake down. Keep a journal or visit MyFitnessPal to help you track your typical food intake. This is a must – it is so easy to forget what you ate yesterday or how many snacks you mindlessly consumed.
  • Most losers follow low fat diets and more recently I would suspect low refined carbohydrates,  no gimmicks, special diet foods, or magic pills. Most simply do not work.
  • Exercise daily – walking is most popular and it should be scheduled into your day like brushing your teeth. About an hour a day is practiced by NWCR members.
  • Eat breakfast – all the research supports this, so intermittent fasting was not much of a factor.
  • Weigh in regularly. This advice goes against many experts who say “stay away from the scale”. However, in my opinion, this tool is necessary to see if you are gaining a few pounds, you can then make some adjustments to your diet to get back to your intended goal weight. You be the judge on scale use – if it helps you stay on track, use it.

The bottom line: The longer you keep the weight off, the easier it becomes to maintain the loss. It becomes more of a part of your lifestyle and not just considered a “diet”.  If you can make it for two years, you’re more than likely to become successful. The practice of intuitive eating (mindful) can help dieters keep their weight off – it  teaches you to think of food in an entirely different way. Why repeat the old habits that caused you to gain weight in the first place. Future posts will address intuitive eating more thoroughly. It’s worth it to know especially for maintaining your lost weight.

For now, the basic principles can be  thought of as:

MODIFICATION

 MODERATION

MINDFULNESS

MANAGEMENT

CLICK HERE.

What Are Eating Disorders?

 

The Minnesota Experiment by Ancel Keyes

The one thing we can count on our dieting to give us, is a complicated relationship with food. This, too, is proven by science. Most notably in a study done in the 1940’s on a bunch of healthy men. They were put on a calorie restricted diet, and the scientists soon started observing weird behavior in the men. They got depressed and irritable, started hiding food and binge eating. They lost their sex drive and their sense of humor. Some of them even went psychotic. All from living on around 1500 calories a day.

Scary isn’t it, when we think about how many of us, particularly women, live like this every day and have been since an early age?

Why is it, when we have such overwhelming evidence that diets are futile and destructive, that we still continue to blame ourselves? That we are still hell-bent on trying again and again, hoping for a different result this time.

A movement toward acceptance of body size and a more realistic view of individual differences in body shapes is emerging in the U.S. Acceptance  may be the most effective measures that can be taken to prevent many eating disorders.

Besides the more well-known disorders (anorexia nervosa, bulimia nervosa, and binge-eating disorder, there are many other eating disorders.

Some examples:

Anorexia athletica /female athlete triad: engaging in compulsive exercise to lose weight or maintain a very low body weight. Common in athletes.

Body dysmorphic disorder/bigorexia (muscle dysmorphia): An obsession with a perceived defect in the sufferer’s body or appearance. Affects males and females equally but can be prevalent in bodybuilders and gym-goers.

Pica: Craving and eating nonfood items such as dirt, clay, paint chips, chalk, laundry starch, coffee grounds, and ashes. More common in pregnant women and children of a certain ethnicity.

Please link to Louise Stigell (below) to read a provocative account of her dieting experiences.

Louise Stigell

Dec 6 · 11 min read