So I’ve been reading a book that a friend of mine wrote about losing weight and getting fit. This friend is a fitness trainer and a very good one. And her book has been a hit. It is hilarious. It also is chock full of some quite salty language which as a physician I don’t normally use in my professional life, but it fits for her. In personal conversations, I’m a little more PG-13 - but that’s a topic for another day.
I got into the second part of the book where she is discussing her eating plan. She also does not like to use the word diet which I can totally get on board with. Diets are something that you get off of, not sustainable ways of eating. She outlined the plan in broad strokes and I thought yea that all sounds reasonable. But then as she began to elaborate on why her plan works and others don’t, I realized that we didn’t see eye to eye on everything. Don’t get me wrong - she has had amazing client success with her method and it...
If you are one of the 34 million people in the US who have type 2 diabetes, you may be wondering how you got here. You have something called insulin resistance and it is the root cause of diabetes. But for the rest of you out there, how do you know if you also may have insulin resistance? Wouldn’t it be useful to know if you have developed some insulin resistance before you are actually diagnosed with diabetes - so that maybe you can do something about it before you get full blown diabetes.
Well, it would be nice if there were a simple test that your doc could do like checking your blood counts or your cholesterol, but there just isn’t a test that is available for your doc. There are tests that are used for research but nothing has made its way to the clinic yet. But there are ways that you can figure out whether or not you may have insulin resistance.
First of all, your doctor regularly checks your blood sugar and your HbA1c test. If those are...
You are doing your best to stay healthy and for many of you that means avoiding cow’s milk. Maybe you have replaced it with a nut or plant milk. Are you really doing yourself any favors?
Let’s take a look first at the objections that people have about drinking dairy milk.
First, dairy cattle are treated with bovine growth hormone to increase milk production. Some folks are concerned that this hormone will sneak into the cow’s milk that we humans consume. Bovine growth hormone is broken down by enzymes in the GI tract and the peptides that it is broken down to are not biologically active in humans.
Second, there is a concern that dairy cattle are treated with hormones that can seep into the milk that we humans consume. If dairy cattle are being treated with antibiotics, their milk is discarded and not saved for consumption by humans. In addition, milk is routinely tested for antibiotics and if any are found, that milk is discarded (even by the...
Avoid saturated fat.
How many times have heard or read that over the last 50 years? It’s probably the single most repeated piece of nutrition advice that you get from doctors, nurses, dieticians, your know it all aunt, and the internet.
That’s too bad - because it’s the wrong advice.
Let’s take a look at what maladies have been attributed to our consumption of saturated fat over the years.
Now let me break these down for you.
Heart disease became an “epidemic” in the US in the 1950’s. In the early 1900’s, it was very uncommon to die of heart disease. Infectious diseases were the most common cause of death since antibiotics had not been developed yet, and very little was understood about sanitary practices. Heart disease, in particular heart attacks, increased in prevalence from the turn of the century to about the 1960’s. Since the 1960’s, heart attacks as...
Bug Juice is natural??
I recall a television commercial a few years ago that was promoting high fructose corn syrup, and the internet being what it is, I was able to find it. It was paid for by the Corn Refiners Association. The spot centered on a mom to mom conversation about high fructose corn syrup and a gallon jug of a red beverage that looked eerily similar to the “bug juice” I had at summer camp.
It begins with one mom accusing the other of not caring what she feeds her kids because she’s giving them high fructose corn syrup - “You know what they say about high fructose corn syrup...” The bug juice pouring mom comes back with, “It’s made from corn, it’s natural, and, like sugar, it’s fine in moderation.” You are then encouraged to “get the facts” from a website created by the Corn Refiners. The commercial did not have a very long life - sometimes consumers are smart.
But, it’s made from corn…...
Here's how you can eat, think, and move this week in order to live your healthiest life.
How to Eat
What’s the scoop on noncaloric artificial or natural sweeteners (also called nonnutritive sweeteners)? Many people realize that they need to steer away from sugar wherever they can and in doing so, substitute these sweeteners instead. The upside is that you get the sweetness without the sugar. The downside is that these sweeteners can raise your blood sugar, cause an insulin release, and continue your brain’s reliance on sweets to stimulate pleasure centers. In short, the powder forms of these sweeteners often contain a hidden sugar called maltodextrin. If you are going to use these sweeteners, go with the liquid forms (which usually don’t contain maltodextrin), but be sure to check ingredient labels for hidden sugars.
How to Think
Want to feel happy in less than 5 minutes? That’s the power of visualization. Set a timer for 5 minutes, sit in a quiet spot, close...
Did you ever think you would have to pay so much attention to numbers? Your numbers.
Maybe they have gotten a little better since you were diagnosed, but not enough to say you are actually beating diabetes or even doing a good job controlling it.
You’ve been watching what you eat and taking the meds religiously. Why aren’t they working?
Maybe because the medications given for type 2 diabetes don’t treat the cause of type 2 diabetes.
Let’s break this down and see if that’s really true.
What causes type 2 diabetes? Insulin resistance.
What is insulin resistance? I’m so glad you asked.
Here’s the short version. Insulin resistance occurs when your body’s cells no longer respond to insulin the way that they are supposed to. Insulin’s job is to take sugar from the blood and put it into cells where it can be used for energy. Insulin will...
You’ve done everything they’ve asked you to.
Eat fewer calories.
Avoid saturated fats.
Load up on fruits and vegetables.
Get out and exercise more.
Why isn’t the weight coming off?
If you are a diabetic, weight loss is not as simple for you as it is for others - not that it’s easy for anyone. But as a diabetic, you have a particular metabolic situation that you are dealing with.
Your body is burning fuel and storing energy differently than people who don’t have diabetes.
Over the last several decades that we have been struggling to lose weight, the medical community has accumulated enough evidence to know that low calorie diets do not work. Not for diabetics, not for anyone.
Let me tell you a story about an experiment done in 1944 by physiologist, Ancel Keys and psychologist, Josef Brozek. It was called the Minnesota Starvation Experiment. Let’s set aside for the moment the fact that Keys and Brozek owe an apology to all...
What exactly is a “diabetic diet” anyway?
Was your advice just to “eat healthy”?
Maybe you met with a nutritionist. If so, that nutritionist may have given you the latest recommendation available on the American Diabetes Association’s website:
“Everyone's body responds differently to different types of foods and diets, so there is no single "magic" diet for diabetes.“(1)
Well, now...that’s helpful.
Actually, a consensus report was published by the ADA in May of 2019, and that really was their conclusion.
“Though it might simplify messaging, a 'one-size-fits-all' eating plan is not evident for the prevention or management of diabetes, and it is an unrealistic expectation given the broad spectrum of people affected by diabetes and prediabetes, their cultural backgrounds, personal preferences, co-occurring conditions (often referred to as comorbidities), and socioeconomic settings in which they live.” (...