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.

Eating for Longevity and Good Health

THE BLUE ZONES

Source: The Blue Zones Solution: Eating and Living Like the World’s Healthiest People, Dan Buettner

What factors have led us to the Standard American Diet (SAD)?  What changed in the American food culture that led us to the current obesity/diabetes epidemics?

As we evolved, we as a species needed calories for survival purposes and our bodies developed many life-saving mechanisms to keep us from starvation. That worked very well for eons until our food environment changed dramatically. “Relatively recently in human history, refined starchy foods took the place of tubers and herbaceous plants in our diets. Sugar crept in. The quality and quantity of foods available changed drastically in the last few decades, with results at once triumphant and disastrous.” Page 153.

Primarily since the mid-20th century, “food science and government policy conspired to favor wheat, soybeans, sugar, and corn over other crops. The food processing industry devised ways to use them to create cheaper food products that could be replicated in factories around the world. According to the USDA, from 1970 to 2000, the number of calories the average American consumed jumped by about 530 calories a day, a 24.5 percent increase.” At the same time, we have managed to have engineered physical activity out of our daily lives. “Page 154.

Our lifestyles need to change to counteract these facts. A study of five “hot spots” on the globe of good health and longevity has shown us the way to become the most long-lived cultures and examples of good health in the later years. These include: Ikaria, Greece, Okinawa, Japan, Ogliastra region in Sardinia, Loma Linda, California, and Nicoya Peninsula, Costa Rico, collectively called the Blue Zones. How do they live and more specifically what and how do they eat?

These are the “six powerful food practices” of the Blue Zone populations that are associated with longer, fuller lives.

Make breakfast or lunch the biggest meal of the day with a light, early dinner and most food is consumed before noon.   Most do not regularly make a habit of snacking and when they do, a piece of fruit or a handful of nuts is sufficient. An Israeli study found that dieting women who ate half of their daily calories at breakfast,  third at lunch and a seventh at dinner lost an average of 19 pounds in 12 weeks along with a drop in triglycerides, glucose, insulin and hormones that trigger hunger.

Cook at home. Always try to eat breakfast at home. Pack a lunch the night before. Prep ingredients for dinner in the morning and using a slow cooker can make dinner easy. Use Sundays to cook meals for the week and freeze for later use in the week.

Hari Hachi Bu. This saying is a 2500-year-old Confucian adage that reminds Okinawans to stop eating when they feel their stomach is 80% full.  Many people in Blue Zone American cities use the method of wearing a blue bracelet to remind them to use this tool. Wear the bracelet (does not have to be blue)  for six weeks as a reminder to be mindful of this practice that listens to inner signals innately found to detect hunger. After six weeks, it should be part of your eating patterns.

Fast Fasts. You can experience intermittent fasting every 24 hours by scheduling the time you eat to only 8 hours of the day. As best you can, try eating only two meals a day; a big late-morning brunch and second meal around 5 p.m. It is important to consult your doctor before any kind of fasting.  Avoid starvation diets as they may lead to binge-eating. When fasting, eat foods that are nutrient dense and provide plant or animal protein at each meal.

Eat with family and friends. A 2011 study found that children and adolescents who share family meals three or more times a week are more likely to be at a normal weight range than those who share fewer family meals together. Don’t eat alone, standing up, when driving. If you eat alone, avoid reading, watching TV or using your phone – all leads to mindless eating.

Celebrate and enjoy food.  From Buettner: “pick one day of the week and make it your day to splurge on a meal with your favorite foods. The Blue Zone centenarians primarily eat a plant-based diet, but they don’t give up that slice of birthday cake.”  Some are vegetarians; others are not.  Deprivation and restriction can lead to binge-eating.

A new cookbook is now available that is beautifully illustrated with the people and food of the Blue Zones.  Find it at Amazon or Barnes and Noble – The Blue Zones Kitchen: 100 Recipes to Live to 100, Dan Buettner, 2019.

 

How to Like Vegetables?

 

Americans need all the help they can get in eating more vegetables (nutrient dense, low in calories, loaded with fiber).  If you have children, It’s even more important  My personal advice?

Roast them – they caramelize and take on a whole new flavor and texture. Add a little honey and/or butter for more appeal. And it’s so easy on a foil-lined baking pan. Easy clean-up, too. – yes it can be done.

Enjoy the advice and bon appetit.

CLICK HERE.

Portion Distortion: Then and Now?

Portions are out of control in the Standard American Diet. Do you know how much food you ate yesterday? If you had meat what size of serving of meat? Whatever happened to the single burger?  Few people are aware of how much food they eat. Portion sizes of today’s food tends to exceed standard serving sizes due to our past experiences at family meals, the size of servings at restaurants, supersize meals, large bakery products and larger cups of soft drinks all contribute to the problem.

Typical portion sizes and calorie content of foods in the marketplace versus calorie content and portion sizes 25 years ago.

Food Portion size

Calories 25 years ago

Marketplace portion sizes

Calories now

Bagel 3- inch diameter, 140 calories 6 -inch diameter. 350 calories
Cheeseburger 4.3 ounces, 343 calories 7.1 ounces, 535 calories
French fries  2.4 ounces, 210 calories 6.9 ounces, 610 calories
Soft drink 6.5 ounces, 85 calories 20 ounces, 820 calories
Muffin 1.5 ounce, 167 calories 6.5 ounce, 724 calories

CLICK HERE

 

Nutrition Myths

It is time to put to rest some nutrition misinformation that has dominated the media for a number of years now. Here is the nonsense and the sense of some of the most prevalent myths – it’s time to move away from them.

Gluten -Free Foods are Healthier. Unless you are truly sensitive to gluten or have been diagnosed with celiac disease,  you may miss out on some healthy whole grains if you choose gluten-free foods.

You only need to limit salt intake if you have high blood pressure. 90% of us will develop high blood pressure and some of us are sodium sensitive. We get plenty of sodium in processed foods and should try to limit our total intake to no more than 2,300 milligrams a day.

Sugar is toxic. There is no evidence that shows that sugar causes disease on its own. However, a high sugar intake can replace the healthier habits of  learning that carbohydrate intake can be healthier if we consume more complex carbs (fruits, whole grains, vegetables) and less highly refined  carbs (sugary drinks and foods with added sugars).

Fresh Produce is healthier than canned or frozen.  Foods which are picked fresh and immediately canned or  frozen may even have more nutrients than fresh produce. In fact, your body more easily absorbs nutrients like lycopene when they’ve gone through the canning process.

The term “natural” means healthier. The term natural on a food label has no FDA defintion, so it has no meaning in terms of health or that it is “organic.”

Farm-raised fish isn’t healthy. Today’s farm-raised fish has just as much and maybe more healthier omega-3 fats than wild-caught. Also farm-raised fish may have less mercury. They are now more sustainable and when from reputable farms can be raised with fewer antibiotics and no added coloration.

Margarine is loaded with unhealthy trans fats. This depends on whether the margarine is in stick form or tub form. A better choice is the softer tub margarine that is less hydrogenated and thus has less trans fat than the more saturated and trans fat content found in the stick form.

Source: Environmental Nutrition.

For more myths:

CLICK HERE.

Living in Our Diet Culture

 

Lately I have begun to read the  experiences of primarily women who have lived the diet culture. Most of  their accounts are heart-breaking and present to other young women a glimpse into the world of weight loss. Many never recover and their dieting habits continue throughout life.

This particular account caught my attention since she is only 22 years old and already understands and seems to have realized the dieting activities all too well. I thank her for her input.

Just in case you’re a little rusty in metrics, In the article, she states at age 13 her weight and height as 70 kg (154 lbs) and her height in cm. as 1.67 cm (around 5’5″). This weight/height results in a Body Mass Index of 25.6 (just at the cutoff for the normal weight category but hardly overweight (in the article she states a few pounds overweight)

The article makes some excellent points:

Women have a tough time meeting the standards of body image in our society and often find it nearly impossible- we are always about 5 pounds overweight or 5 pounds underweight, never perfect and either judged by others or ourselves.

Many dieters self-report binge-eating which is common among people who attempt to follow a restrictive diet and also may suggest incidences of a sort of food addiction syndrome. There is an established binge-eating disorder  characterized by the following:

  • Rapid consumption of extremely large amounts of food (several thousand calories) in a short period of time.
  • Two or more such episodes of binge-eating per week over a period of six months.
  • Eating in secret.
  • Lack of control over eating or an inability to stop eating during a binge.
  • Post-binge-eating feelings of self-hatred, guilt, depression or disgust.
  • Eating until uncomfortably full.

It is estimated that 10-15% of people enrolled in commercial weight-loss programs suffer from this disorder.

CLICK HERE.

Another Romaine Outbreak: Not again??

 

Tis the season to not have romaine lettuce on the dinnner table. Another outbreak with E. coli bacteria has recently raised some concerns that this is becoming all too common.

As yet, I have seen no information on how this recent outbreak occurred; however other outbreaks have been possibly linked to where the lettuce was grown with the use of contaminated irrigation water. Why don’t we realize that lettuce fields growing close to feedlots (CAFO’s) is not a very good idea?

E.coli poisoning is a very troublesome illness and consumers should realize that it results in some people with serious kidney failure and possibly a lifetime of trouble. I taught an infectious disease course and many students were shocked to read real life accounts of just how dangerous and sometimes fatal this bacteria can be.

CLICK HERE.