Fasting diets, where you consume a normal (normal for human beings not normal for Americans) number of calories one day and then cut back by 70% or more the next, have become increasingly popular. But to they really help people lose weight?
A recent study done at the University of Illinois at Urbana and published in JAMA Internal Medicine suggests that fasting diets are no better for weight loss than ordinary restricted calorie diets.
In a controlled study, 100 obese adults were divided into two groups. The alternate-day fasting group consumed 25% of their normal daily calories on fasting days and 125% on other days. The other group reduced calories by 25% every day. After six months weight loss was the same for both groups. Also, there was no significant difference in cholesterol, blood pressure or blood sugar between the two groups.
There is nothing wrong with fasting if it is something that you want to do, and it may well have other as yet unproven benefits. But don't expect it to amp up your weight loss program. As the end of the day, it all comes down to calories consumed vs calories burned.
08 June 2018
06 June 2018
Who Pays for Self-Inflicted Illnesses?
For the last decade or so, health experts have been warning about the "epidemic" of obesity in America and its troubling implications for the health and wellness of our population. Clearly the message is not getting through the fog of lies and deception perpetrated upon us by those who make, market and sell our food. According to the Centers for Disease Control and Prevention, in 2017 Americans of all ages just kept getting fatter.
As of last year 4 in 10 Americans were obese and another 3 in 10 were overweight, the highest percentages ever recorded. Being either is proven to increase your risk of high blood pressure, heart disease, stroke and more than a dozen types of cancer. But the biggest danger is diabetes.
According to a study published in the Archives of Internal Medicine the 10 year risk of developing Type 2 Diabetes is 8 times higher in overweight women and 18 times higher in obese women, compared to women of normal weight. The numbers are similar for men. As of 2017, roughly 46% of adult Americans are diabetic or pre-diabetic.
It is comforting to blame food producers for the problem, but companies simply provide products that people want to buy. The real problem is that we refuse to stop stuffing ourselves with crappy food. According to a famous and widely ignored Tulane University study, only 4% of obesity can be attributed to genetic factors. The rest of it is all due to the lifestyle people choose to live. The amount and type of food they choose to eat and the exercise the choose not to get.
This is everyone's problem now. How, as a society, do we afford to care for a population where 50% plus of us are diabetic? How should we afford it when the disease is nearly always the result of the bad choices that people make for themselves? Should the shrinking portion of people who make the effort to tend to their own wellness pay the cost of the ever increasing portion that does not?
I don't know the answers to these questions, but it is a discussion we as a society need to start having.
As of last year 4 in 10 Americans were obese and another 3 in 10 were overweight, the highest percentages ever recorded. Being either is proven to increase your risk of high blood pressure, heart disease, stroke and more than a dozen types of cancer. But the biggest danger is diabetes.
According to a study published in the Archives of Internal Medicine the 10 year risk of developing Type 2 Diabetes is 8 times higher in overweight women and 18 times higher in obese women, compared to women of normal weight. The numbers are similar for men. As of 2017, roughly 46% of adult Americans are diabetic or pre-diabetic.
It is comforting to blame food producers for the problem, but companies simply provide products that people want to buy. The real problem is that we refuse to stop stuffing ourselves with crappy food. According to a famous and widely ignored Tulane University study, only 4% of obesity can be attributed to genetic factors. The rest of it is all due to the lifestyle people choose to live. The amount and type of food they choose to eat and the exercise the choose not to get.
This is everyone's problem now. How, as a society, do we afford to care for a population where 50% plus of us are diabetic? How should we afford it when the disease is nearly always the result of the bad choices that people make for themselves? Should the shrinking portion of people who make the effort to tend to their own wellness pay the cost of the ever increasing portion that does not?
I don't know the answers to these questions, but it is a discussion we as a society need to start having.
05 June 2018
Going Med
Yesterday we looked at some of things that the Mediterranean Diet was not, and discovered that it was a long term pattern of eating rather than any particular foods. At its most basic, the diet is primarily vegetables, legumes, fruits, nuts, olive oil and seafood. Some poultry and diary are staples. And very little meat, sweets or processed foods. The Harvard School of Public Health as created a Mediterranean Diet Food Pyramid that illustrates nicely the types and proportions of different foods that comprise the real Med Diet.
Nobody is perfect and your diet doesn't need to be either. But you can get closer to this healthy way of eating step by step by gradually adapting to the following pattern of eating and just sticking with it.
Daily - eat fruits, vegetables, mostly whole grains, olive oil, beans, lentils and nuts. Go ahead and add whenever herbs and spices you enjoy, just leave out the salt.
Two or Three Times a Week - have fish and other seafood. Enjoy fermented diary products (like yogurt or cheese) and eggs.
Once a Week - Poultry.
Once or Twice a Month - Red meat and sweets.
Avoid - processed meats and prepared foods. Sugary drinks.
Drink - plenty of water. Tea and coffee are fine. If you drink alcohol, favor red wine and have it with your meals.
Exercise - build regular moderate exercise into you daily routine. You don't need to hit the gym. Walking, mowing the lawn and climbing the stairs all count.
Relax - mealtime is family time in most Mediterranean countries. Whether eating with family or friends, or all by yourself, relax, take your time and enjoy the experience. That is part of the pattern too.
You don't have to do this all in one step. That is provably an excellent way to fail. Start with small steps and keep going as it gets easier, as you feel better and as you discover the many ways to make eating this way fun, tasty and easy.
Replace candy, cookies and chips with nuts or fruit for snaking. It's an acquired taste, but so is the crap you are snacking on now.
Replace some of the red meat you are eating with seafood or beans. (Can you say broiled salmon steaks or chili?)
Replace soda and sugary drinks with cold water or tea. This one is utterly painless and in 2 weeks you'll wonder why you ever drank anything else.
Get a cookbook and experiment. You will find dozens of things that you will enjoy and you'll be surprised to discover how easy it is once you make a habit of it. Here are two good ones....
The Oldways 4-Week Mediterranean Diet Menu Plan. Take all the guesswork out of it with a 28 day meal plan.
The Complete Mediterranean Cookbook. Over 500 recipes in this one, so you are bound to find some you will enjoy.
As with any change, the hardest part is getting started. Once you do, you can start to plan what you would like to do with the extra years you will be adding to your life and all the money you will save by not being sick.
Nobody is perfect and your diet doesn't need to be either. But you can get closer to this healthy way of eating step by step by gradually adapting to the following pattern of eating and just sticking with it.
Daily - eat fruits, vegetables, mostly whole grains, olive oil, beans, lentils and nuts. Go ahead and add whenever herbs and spices you enjoy, just leave out the salt.
Two or Three Times a Week - have fish and other seafood. Enjoy fermented diary products (like yogurt or cheese) and eggs.
Once a Week - Poultry.
Once or Twice a Month - Red meat and sweets.
Avoid - processed meats and prepared foods. Sugary drinks.
Drink - plenty of water. Tea and coffee are fine. If you drink alcohol, favor red wine and have it with your meals.
Exercise - build regular moderate exercise into you daily routine. You don't need to hit the gym. Walking, mowing the lawn and climbing the stairs all count.
Relax - mealtime is family time in most Mediterranean countries. Whether eating with family or friends, or all by yourself, relax, take your time and enjoy the experience. That is part of the pattern too.
You don't have to do this all in one step. That is provably an excellent way to fail. Start with small steps and keep going as it gets easier, as you feel better and as you discover the many ways to make eating this way fun, tasty and easy.
Replace candy, cookies and chips with nuts or fruit for snaking. It's an acquired taste, but so is the crap you are snacking on now.
Replace some of the red meat you are eating with seafood or beans. (Can you say broiled salmon steaks or chili?)
Replace soda and sugary drinks with cold water or tea. This one is utterly painless and in 2 weeks you'll wonder why you ever drank anything else.
Get a cookbook and experiment. You will find dozens of things that you will enjoy and you'll be surprised to discover how easy it is once you make a habit of it. Here are two good ones....
The Oldways 4-Week Mediterranean Diet Menu Plan. Take all the guesswork out of it with a 28 day meal plan.
The Complete Mediterranean Cookbook. Over 500 recipes in this one, so you are bound to find some you will enjoy.
As with any change, the hardest part is getting started. Once you do, you can start to plan what you would like to do with the extra years you will be adding to your life and all the money you will save by not being sick.
04 June 2018
Five Things a Mediterranean Diet is Not
There is more solid scientific evidence for the benefits of the Mediterranean Diet than any other popular diet in the world. It has been shown to be protective against heart disease and stroke, cancer and obesity, diabetes and even dementia. People who consume a Mediterranean Diet live longer than those who do not.
But like any good thing, it is victimized by promoters selling diets that are radically different who are trying to bask in its Mediterranean glow. Here are five things that the true Mediterranean Diet is not.
1. It is not low fat.
It includes plenty of fat. But most of it is the healthy monounsaturated fatty acids (MUFAs) found in olive, avocado, nut and seed oils, not the saturated fats found in red meats.
2. It is not low carb.
The Med Diet includes plenty of grains such as pasta, wheat, bulgar, farro and barley. The key is to eat it in moderation.
3. It is not vegetarian.
While beef, pork and lamb are considered luxuries in many Mediterranean countries and are reserved for special occasions, they are certainly a part of the diet. Seafood is a staple as are dairy products and poultry.
4. It is not about the latest "superfood".
The Med Diet is an eating pattern. No single food explains its power. It is about shifting your overall approach to eating and maintaining it for many years.
5. Its not a license to drink.
Alcohol, mainly in the form of red wine, has its place in the healthy Med Diet. But it is, again, a pattern of moderate drinking, almost always taken with meals. Drinking more that that, especially without eating, is the exact opposite of the Mediterranean way.
Now that you know what the Mediterranean Diet is not, next time I will take a look at what is is, and how you can easily incorporate some of its features into your own pattern of eating and begin to enjoy its health benefits yourself.
But like any good thing, it is victimized by promoters selling diets that are radically different who are trying to bask in its Mediterranean glow. Here are five things that the true Mediterranean Diet is not.
1. It is not low fat.
It includes plenty of fat. But most of it is the healthy monounsaturated fatty acids (MUFAs) found in olive, avocado, nut and seed oils, not the saturated fats found in red meats.
2. It is not low carb.
The Med Diet includes plenty of grains such as pasta, wheat, bulgar, farro and barley. The key is to eat it in moderation.
3. It is not vegetarian.
While beef, pork and lamb are considered luxuries in many Mediterranean countries and are reserved for special occasions, they are certainly a part of the diet. Seafood is a staple as are dairy products and poultry.
4. It is not about the latest "superfood".
The Med Diet is an eating pattern. No single food explains its power. It is about shifting your overall approach to eating and maintaining it for many years.
5. Its not a license to drink.
Alcohol, mainly in the form of red wine, has its place in the healthy Med Diet. But it is, again, a pattern of moderate drinking, almost always taken with meals. Drinking more that that, especially without eating, is the exact opposite of the Mediterranean way.
Now that you know what the Mediterranean Diet is not, next time I will take a look at what is is, and how you can easily incorporate some of its features into your own pattern of eating and begin to enjoy its health benefits yourself.
17 May 2018
Labeling Deception
Nutrition labels and various certification seals are supposed to give consumers more information about exactly what they are buying. But the average consumer doesn't have much chance against the lawyers and marketing departments of the companies that produce our food. They are experts at misleading you while carefully avoiding breaking any laws or regulations.
Some examples from the labeling of the meat we buy....
"No Hormones"
This is a good thing but not particularly impressive when found on chicken turkey or pork. It is illegal for growers to treat these animals with hormones. The claim only has meaning on beef.
"All Natural"
Sounds good. But all it means is that no artificial ingredients or color was added to the meat. It tells you nothing about how the animal was raised or whether it was treated with hormones or antibiotics.
"Grass Fed"
A verified seal like "American Grassfed" or "Certified Grass Fed by AGW" means the animals were never fed on grain and and spent their lives on pasture. But most grass fed claims are unverified and offer no guarantee that they are true.
"Sustainably Raised"
This claim has no official or regulatory definition. Anyone can slap it on their meat. Ignore it.
"No Antibiotics"
The FDA has banned the use of "No Growth Promoting Antibiotics" but you will still see the term in use. "Raised Without Antibiotics" and "No Antibiotics Ever" may or may not be true. The "USDA Process Verified" seal means the claims have been independently verified. "USDA Organic" means that the animals were given no antibiotics, no hormones and only organic feed.
Finally, most meat has no nutrition labeling at all. The USDA does not require it. Instead they permit posting nutrition information on a poster displayed near the meat counter. Can't find the poster? The cut of meat you are buying isn't on it? Too bad for you.
Companies deliberately confusing people about the meat they buy probably isn't a big deal though. Its not as if they were eating it or anything.
Some examples from the labeling of the meat we buy....
"No Hormones"
This is a good thing but not particularly impressive when found on chicken turkey or pork. It is illegal for growers to treat these animals with hormones. The claim only has meaning on beef.
"All Natural"
Sounds good. But all it means is that no artificial ingredients or color was added to the meat. It tells you nothing about how the animal was raised or whether it was treated with hormones or antibiotics.
"Grass Fed"
A verified seal like "American Grassfed" or "Certified Grass Fed by AGW" means the animals were never fed on grain and and spent their lives on pasture. But most grass fed claims are unverified and offer no guarantee that they are true.
"Sustainably Raised"
This claim has no official or regulatory definition. Anyone can slap it on their meat. Ignore it.
"No Antibiotics"
The FDA has banned the use of "No Growth Promoting Antibiotics" but you will still see the term in use. "Raised Without Antibiotics" and "No Antibiotics Ever" may or may not be true. The "USDA Process Verified" seal means the claims have been independently verified. "USDA Organic" means that the animals were given no antibiotics, no hormones and only organic feed.
Finally, most meat has no nutrition labeling at all. The USDA does not require it. Instead they permit posting nutrition information on a poster displayed near the meat counter. Can't find the poster? The cut of meat you are buying isn't on it? Too bad for you.
Companies deliberately confusing people about the meat they buy probably isn't a big deal though. Its not as if they were eating it or anything.
14 May 2018
Apple Cider Vinegar and Blood Sugar
Apple cider vinegar has gained enormous popularity as a home remedy for just about anything that ails you. From easing arthritis to erasing skin blemishes, apple cider vinegar is said to do it all. There is only a single benefit that is scientifically proven however, and its an important one.
For people dealing with diabetes or prediabetes, consuming vinegar with a meal has been shown to reduce post-meal blood sugar spikes by as much as 40% compared to people having the same meal without the vinegar. Much of the metabolic damage caused by diabetes is caused by these blood sugar spikes so this is significant.
It is the acetic acid in the vinegar that has the beneficial effect, blocking the absorption of carbohydrates and helping to clear excess sugar from the blood. Any vinegar will do this, not just apple vinegar.
It doesn't take a lot to get the benefit. In the studies confirming the effect, a dose of 2 tablespoons was used. Less was not as effective, and more did not seem to have any added benefit. Consuming the vinegar at or near the start of the meal seemed to be most effective.
If you are struggling to manage your blood sugar, try building some vinegar into your meals. Making your own vinaigrette salad dressing is a good way to do it. (Mix 1 part olive oil with 1 part red wine vinegar and add some herbs or a little mustard. This is less oil and MUCH less sodium than a store bought dressing). You can also use a flavored vinegar as a dip for bread in place of butter.
And you don't have to become a fanatic and do this every time you eat (although there would be nothing wrong with doing that). As with most things, even once in a while is better than not at all.
For people dealing with diabetes or prediabetes, consuming vinegar with a meal has been shown to reduce post-meal blood sugar spikes by as much as 40% compared to people having the same meal without the vinegar. Much of the metabolic damage caused by diabetes is caused by these blood sugar spikes so this is significant.
It is the acetic acid in the vinegar that has the beneficial effect, blocking the absorption of carbohydrates and helping to clear excess sugar from the blood. Any vinegar will do this, not just apple vinegar.
It doesn't take a lot to get the benefit. In the studies confirming the effect, a dose of 2 tablespoons was used. Less was not as effective, and more did not seem to have any added benefit. Consuming the vinegar at or near the start of the meal seemed to be most effective.
If you are struggling to manage your blood sugar, try building some vinegar into your meals. Making your own vinaigrette salad dressing is a good way to do it. (Mix 1 part olive oil with 1 part red wine vinegar and add some herbs or a little mustard. This is less oil and MUCH less sodium than a store bought dressing). You can also use a flavored vinegar as a dip for bread in place of butter.
And you don't have to become a fanatic and do this every time you eat (although there would be nothing wrong with doing that). As with most things, even once in a while is better than not at all.
24 April 2018
Certification for Aquaculture
Having heard about problems with "farm raised fish" such as the quality of the feed used, depletion of fresh water supplies and issues with runoff contamination, I have passed it by in favor of the "wild caught" label. This costs me significantly more than comparable farm raised offerings, but I care about what I eat and I want to support sustainable wild fishing.
As it turns out, there may be more to the story than that.
"Wild fish supplies are just not there any more," says Aaron McNevin, Director of Aquaculture for the World Wildlife Fund (an eco-friendly organization if ever there was one). "Some 80% - 85% of wild fish stocks are fished out or are at their capacity. To make matters worse, modern fishing techniques are causing damage to the oceans beyond just depletion of fishing stocks, such as damage to the sea floor by trawling or 'bycatch' - species caught unintentionally in the nets which are then destroyed."
I hadn't though about that. But wait! There's more!
Many environmental organizations now recognize that aquaculture - the breeding and harvesting of marine animals in all types of water environments for food - must play an increasingly important role in supplying seafood to a hungry world. "For aquaculture, just like any other type of farming or ranching, there are good producers and bad producers," says McNevin.
How are consumers supposed to tell the difference? Fortunately, there are certification programs - as we see in the organic farming world - that give us a reliable method of determining if farmed fish is produced responsibly and sustainably. Here are two that you can depend on.
Seafood Watch, a program of the Monterey Bay Aquarium, offers a grading system and their web site provides guidelines for choosing safe, sustainable seafood - both wild caught and farm raised.
The Aquaculture Stewardship Council, has established measurable standards for responsibly farmed seafood. Look for the green ASC seal on farm raised seafood that meets the standards.
As for me, I plan to give farm raised fish another look.
As it turns out, there may be more to the story than that.
"Wild fish supplies are just not there any more," says Aaron McNevin, Director of Aquaculture for the World Wildlife Fund (an eco-friendly organization if ever there was one). "Some 80% - 85% of wild fish stocks are fished out or are at their capacity. To make matters worse, modern fishing techniques are causing damage to the oceans beyond just depletion of fishing stocks, such as damage to the sea floor by trawling or 'bycatch' - species caught unintentionally in the nets which are then destroyed."
I hadn't though about that. But wait! There's more!
Many environmental organizations now recognize that aquaculture - the breeding and harvesting of marine animals in all types of water environments for food - must play an increasingly important role in supplying seafood to a hungry world. "For aquaculture, just like any other type of farming or ranching, there are good producers and bad producers," says McNevin.
How are consumers supposed to tell the difference? Fortunately, there are certification programs - as we see in the organic farming world - that give us a reliable method of determining if farmed fish is produced responsibly and sustainably. Here are two that you can depend on.
Seafood Watch, a program of the Monterey Bay Aquarium, offers a grading system and their web site provides guidelines for choosing safe, sustainable seafood - both wild caught and farm raised.
The Aquaculture Stewardship Council, has established measurable standards for responsibly farmed seafood. Look for the green ASC seal on farm raised seafood that meets the standards.
As for me, I plan to give farm raised fish another look.
Subscribe to:
Posts (Atom)
