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Wednesday, March 20, 2013

Life Simple 7


Here are the steps in the Life Simple 7, the American Heart Association's tips for heart health. It can also cut your cancer risk in half!:
1.    Get active —  AHA recommends at least 150 minutes of exercise a week.
2.   Control cholesterol — Cholesterol should be lower than 200 milligrams per deciliter.
3.   Eat better — This means foods high in whole grain, fruits, vegetables and lean protein such as  fish. Limiting sodium, added sugars, trans and saturated fats is also important.
4.    Manage blood pressure — It should be less than 120/80.
5.    Lose weight — body mass index should be below 25.
6.    Reduce blood sugar — Fasting blood sugar level should be below 100, which can be achieved  by avoiding soda, candy and other desserts, as well as getting exercise.
7.    Stop smoking — AHA says  do “whatever it takes.”

Monday, March 18, 2013

Let them eat Fat

This article is.... typical. I think typical is a good word.
The author urges people against falling into a "fat obsessed" way of thinking about food. He thinks we're too terrified of it and that all health people want you to eat are "twigs and leaves" (aka salad).

I don't know that that's really true of the dietetics profession. Or the USDA. They recommend up to 30% of your daily calories from fat, but recommend that you eat less saturated fats (animal or coconut) (<10%) and no trans fat. It's just because the research is very clear that those two fats raise cholesterol and lower your good blood lipids. They promote heart disease.

Anyhow, in this article, the author mentions that the Mediterranean diet has recently been proven a good heart, healthy diet and it is relatively high in fat.  So we should go ahead and eat all the butter and fatty goose and cheesecake and lard and steaks we want!

The problem is: NONE of these foods are part of the Mediterranean diet. None of them.

Mediterranean diets are high in mono- and poly-unsaturated fats. Olive oil. Seeds. Nuts. LEAN meats (they do have low levels saturated fat in them) and fish (which can offer you anti-inflammatory Omega-3's).

The Mediterranean diet is also high in FRUITS and VEGETABLES and WHOLE GRAINS.

That doesn't exactly sound like a steak cooked in lard to me.  I'm not saying you'll die if you eat butter every now and then.  Or that whole fat dairy products will kill you.  I'm just suggesting that we should carefully choose the types of fat that make up the majority of fat in our diets.

Monday, March 4, 2013

Feast and Famine


I heard about this diet on the news this morning.  Have you heard about it?  The idea for this new diet trend is to eat how you usually eat 5 days and week, and then to fast 2 days a week.  On the two days you fast, you can eat 2 TINY meals with about 250 calories each. The idea is that you shrink your stomach and shock your body--you try to get it out of fat storage mode.

It's an interesting idea, but I don't really think there's much research on intermittent fasting.  The doctor experimented on himself and saw his blood sugar levels and cholesterol come down as well as losing 20 pounds in 9 weeks.  Obviously, those are things you want to see.  But I'd be curious about his eating patterns on the other days of the week. Is he eating whatever he wants? or is he eating heart healthy?  Are these trends going to continue long-term? Or will his body become accustomed to the pattern and start storing fat and producing cholesterol and blood lipids again?

I'd also be curious about how the average person would eat on their "days off"... if you fast twice a week and become famished... maybe you'd begin to overeat on days you can eat.

Moral of the story?  More research needs to be done :)  I recommend a day-to-day healthy, balanced diet.

England Develops a Voracious Appetite for a New Diet

Jonathan Player for The New York Times
Dr. Michael Mosley, a co-author of “The Fast Diet,” cooking a frittata of mushrooms and scallions at home last week. He researched the science of the diet and its health benefits by putting himself through a regimen of intermittent fasting and filming it for a documentary.


    “The Fast Diet,” written by Dr. Mosley and Mimi Spencer, has held the No. 1 slot on Amazon’s British site nearly every day since its publication in January.
    The Fast Diet,” published in mid-January in Britain, could do the same in the United States if Americans eat it up. The United States edition arrived last week.
    The book has held the No. 1 slot onAmazon’s British site nearly every day since its publication in January, according to Rebecca Nicolson, a founder of Short Books, the independent publishing company behind the sensation. “It is selling,” she said, “like hot cakes,” which coincidentally are something one can actually eat on this revolutionary diet.
    With an alluring cover line that reads, “Lose Weight, Stay Healthy, Live Longer,” the premise of this latest weight-loss regimen — or “slimming” as the British call “dieting” — is intermittent fasting, or what has become known here as the 5:2 diet: five days of eating and drinking whatever you want, dispersed with two days of fasting.
    A typical fasting day consists of two meals of roughly 250 to 300 calories each, depending on the person’s sex (500 calories for women, 600 for men). Think two eggs and a slice of ham for breakfast, and a plate of steamed fish and vegetables for dinner.
    It is not much sustenance, but the secret to weight loss, according to the book, is that even after just a few hours of fasting, the body begins to turn off the fat-storing mechanisms and turn on the fat-burning systems.
    “I’ve always been into self-experimentation,” said Dr. Michael Mosley, one of the book’s two authors and a well-known medical journalist on the BBC who is often called the Sanjay Gupta of Britain.
    He researched the science of the diet and its health benefits by putting himself through intermittent fasting and filming it for a BBC documentary last August called “Eat, Fast and Live Longer.” (The broadcast gained high ratings, three million viewers, despite running during the London Olympics. PBS plans to air it in April.)
    “This started because I was not feeling well last year,” Dr. Mosley said recently over a cup of tea and half a cookie (it was not one of his fasting days). “It turns out I was suffering from high blood sugar, high cholesterol and had a kind of visceral fat inside my gut.”
    Though hardly obese at the time, at 5 feet 11 inches and 187 pounds, Dr. Mosley, 55, had a body mass index and body fat percentage that were a few points higher than the recommended amount for men. “Given that my father had died at age 73 of complications from diabetes, and I was now looking prediabetic, I knew something had to change,” he added.
    The result was a documentary, almost the opposite of “Super Size Me,” in which Dr. Mosley not only fasted, but also interviewed scientific researchers, mostly in the United States, about the positive results of various forms of intermittent fasting, tested primarily on rats but in some cases human volunteers. The prominent benefits, he discovered, were weight loss, a lower risk of cancer and heart disease, and increased energy.
    “The body goes into a repair-and-recover mode when it no longer has the work of storing the food being consumed,” he said.
    Though Dr. Mosley quickly gave up on the most extreme forms of fasting (he ate little more than one cup of low-calorie soup every 24 hours for four consecutive days in his first trial), he finally settled on the 5:2 ratio as a more sustainable, less painful option that could realistically be followed without annihilating his social life or work.
    “Our earliest antecedents,” Dr. Mosley argued, “lived a feast-or-famine existence, gorging themselves after a big hunt and then not eating until they scored the next one.” Similarly, he explained, temporary fasting is a ritual of religions like Islam and Judaism — as demonstrated by Ramadan and Yom Kippur. “We shouldn’t have a fear of hunger if it is just temporary,” he said.
    What Dr. Mosley found most astounding, however, were his personal results. Not only did he lose 20 pounds (he currently weighs 168 pounds) in nine weeks, but his glucose and cholesterol levels went down, as did his body fat. “What’s more, I have a whole new level of energy,” he said.
    The documentary became an instant hit, which in turn led Mimi Spencer, a food and fashion writer, to propose that they collaborate on a book. “I could see this was not a faddish diet but one that was sustainable with long-term health results, beyond the obvious weight-loss benefit,” said Ms. Spencer, 45, who has lost 20 pounds on the diet within four months and lowered her B.M.I. by 2 points.
    The result is a 200-page paperback: the first half written by Dr. Mosley outlining the scientific findings of intermittent fasting; the second by Ms. Spencer, with encouraging text on how to get through the first days of fasting, from keeping busy so you don’t hear your rumbling belly, to waiting 15 minutes for your meal or snack.
    She also provides fasting recipes with tantalizing photos like feta niçoise salad and Mexican pizza, and a calorie counter at the back. (Who knew a quarter of a cup of balsamic vinegar dressing added up to a whopping 209 calories?)
    In London, the diet has taken off with the help of well-known British celebrity chefs and food writers like Hugh Fearnley-Whittingstall, who raved about it in The Guardian after his sixth day of fasting, having already lost eight pounds. (“I feel lean and sharper,” he wrote, “and find the whole thing rather exhilarating.”)
    The diet is also particularly popular among men, according to Dr. Mosley, who has heard from many of his converts via e-mail and Twitter, where he has around 24,000 followers. “They find it easy to work into their schedules because dieting for a day here and there doesn’t feel torturous,” he said, adding that couples also particularly like doing it together.
    But not everyone is singing the diet’s praises. The National Health Service, Britain’s publicly funded medical establishment, put out a statement on its Web site shortly after the book came out: “Despite its increasing popularity, there is a great deal of uncertainty about I.F. (intermittent fasting) with significant gaps in the evidence.”
    The health agency also listed some side effects, including bad breath, anxiety, dehydrationand irritability. Yet people in London do not seem too concerned. A slew of fasting diet books have come out in recent weeks, notably the “The 5:2 Diet Book” and “The Feast and Fast Diet.”
    There is also a crop of new cookbooks featuring fasting-friendly recipes. Let’s just say, the British are hungry for them.
    This article has been revised to reflect the following correction:
    Correction: March 2, 2013
    An earlier version of this article misstated part of the name of the national healthcare organization in Britain. It is the National Health Service, not the National Health System. The article also misidentified the Balsamic product that has 209 calories per cup. It is Balsamic vinegar dressing, not Balsamic vinegar.

    Friday, March 1, 2013

    Eating junk food while pregnant may make your child a junk food addict

    Eating junk food while pregnant may make your child a junk food addict

    SO. I have a few caveats to this report. FIRST, this study was done on rats.  Rats people. So studies done on rats can't be simply transferred to our situations. It's much more complicated than that. BUT, it can give us indications on what MIGHT be true.  

    However, rats/mice are very physiologically similar to humans.  Isn't that bizarre?  So, I think we should consider the findings.

    And lastly, this is approaching maternal nutrition through a "life course" lens.  The Life Course Theory states that, during critical stages of development, nutrition can play a role in the child's life in such a way that it sets that child on a trajectory--or path--of health and wellness.  So, if a mom is eating junk food, fast food, and candy her entire pregnancy, we shouldn't assume that it won't affect the child. Can you think of a more critical time in development than the ACTUAL development of your body?! The nutrition a woman gives her child in utero and all of the terribly complex and amazing hormonal and metabolic ways it changes a person are real. And it has lasting impact. 

    This slightly terrifies me... and slightly amazes me that if I carefully choose what I put into my body and feed my baby while pregnant, I can set them on a course for good health. 

    Tuesday, February 26, 2013

    Everything in Moderation


    People who consume artificially sweetened diet drinks do not have an increased desire or intake of sugary or fatty foods, according to new research.

    Wednesday, February 20, 2013

    We begged for it

    http://news.yahoo.com/blogs/lookout/parents-talk-chemicals-worry-everywhere-begged-convenience-004842630.html


    Parents talk about chemicals: Worry is everywhere, but we ‘begged’ for convenience

    “As a child,” Richard Carriero says, “I was oblivious.”
    He did all the “dangerous” things as a kid: drank from the garden hose, ate junky processed treats and played with any plastic toy put in front of him.
    “I didn't know any better and neither did my parents,” Carriero, 33, says.
    But Carriero later learned about chemicals—especially Bisphenol A, better known as BPA, a compound used in plastics that some say causes health problems—and horror stories about Superfund sites like Love Canal in Niagara Falls, N.Y. As an adult, Carriero says he sees the world with increasing suspicion: “Power lines, tap water, aluminum cans and Styrofoam all became sources of danger.”
    Now Carriero and his wife, Carrie, are expecting their first child. Before that, he says, their conversion to a less-chemical-laden and natural lifestyle started when Carrie was diagnosed with a benign tumor last year.
    Cancer threatened, so their lives changed. Now organic-food converts, they shop exclusively at Whole Foods and farmers markets in their hometown of Boulder, Colo. A local dairy delivers their milk.
    “As our baby grows, he or she will develop the disagreeable habit of putting everything in his or her mouth,” he says. They will limit exposure to plastics. Organic fibers will replace synthetics in clothing and bedding. “We're even looking into cloth diapers, though we're not sure whether or not we have the courage.”
    Carriero is one of many parents (or, in his case, an expectant one) who wrote stories today for Yahoo News about their super-vigilance in the face of a chemical-saturated life—one shared by billions and brought again to light by a United Nations-sponsored report that found that man-made chemicals in everyday objects are likely the cause of some cancers, psychiatric disorders and birth defects.
    Here are excerpts from a few first-person perspectives that parents wrote today:
    The U.N. report is no shocker to Marilisa Sachteleben, a Michigan mom with 25 years’ experience raising two girls and two boys.
    “Am I paranoid and terrified by the findings? No,” Sachteleben, of Grand Haven, writes. “We live in a chemical-drenched society. It would be impossible to avoid them all.”
    Sachteleben, a special-needs teacher and health writer, has been following news about phthalate and BPA for years. Her children (now 24, 22, 20 and 14) were breastfed and never given bottles, and she avoided plastic teething rings. They did, however, use sipper cups, the oft-fingered villain in toddlers’ plastic-filled world.
    “I wish I'd realized how dangerous plastic was then,” she says. “If I was parenting little ones now, I'd definitely look for products made without phthalates or BPA.”
    Her avoidance of plastics continues today. She writes: “To prevent ingestion, I've quit serving foods in plastic. I use fewer plastic disposables and opt for paper over plastic. I look for lunch containers that are BPA-free. I serve fewer foods from cans. I buy metal water bottles. On the rare occasions when we drink from plastic bottles, I don't refrigerate them. I microwave less and don't heat on Styrofoam or plastic. This helps prevent plastic chemicals from leaching into food or beverages.”
    As a parent, Emily Harmon takes the good with the bad. Balancing chemicals and kids is no different.
    The 34-year-old suburban Cincinnati mom of two—a boy, 6, and a girl, 2—says she worries about their social and intellectual development and their overall safety and well-being.
    But she says she wants them “to experience bumps and bruises, disappointment, failure, and the occasional cold. I'm a pretty laid-back mom when it comes to the health of my children.”
    The U.N. report does make her more concerned, again flaming fears she and her husband have talked about for years: cancers, birth defects, fertility problems, autism and more.
    “There must be a reason, in this modern era of medical science, for the marked increase [in problems],” she writes. Her family already avoids plastics, uses stainless steel water bottles and eats from non-plastic containers. Still, her daughter uses a sippy cup, her son plays with plastic toys and they eat on plastic plates.
    “Will I change further with these new findings? Yes, when convenient,” Harmon says. “I will look for food products packaged in glass containers and will avoid drinking from plastic, when convenient. I will look for an alternative to my daughter's plastic sippy cups and start utilizing ceramic plates for the kids. Will I do a total lifestyle change to avoid [everyday chemicals]? No. Do I hope the government investigates regulations to help everyone better avoid these toxins? Absolutely.”

    Chemicals are everywhere—even in remote Sterling, Alaska, with its population of 5,617.
    “We found it impossible to avoid man-made chemicals,” Unwirklich Vin Zant, a 27-year-old mother of three boys, writes. “Modern living just does not allow parents to [do] so. It's on and in our walls. It's in our food. It's in our clothes and mattresses. It's in our soap and shampoo. Heck, it's in our dirt.”
    Vin Zant says she can’t imagine the toll chemicals have taken on her body. And she’s worried her sons—4, 2 and 4 months—will undoubtedly see more exposure.
    So, even when she and her husband were childless, they started unburdening themselves of man-made compounds as much as possible. They grow their own food in greenhouses and in a heated in-house grow room. They read labels for concerns, eschewing products and food with additives and synthetics. They even researched the soil near potential houses, deciding to buy “way out in the boonies where the footprint of humanity was smaller.”
    “It's scary,” Vin Zant says. “It really is scary to think that against one of the largest threats to our children outside of global warming and war, we have no adequate defense.”
    She says her family doesn’t always bet on organic products really being free of chemicals, “thanks to the trendiness of organics,” she says. So, even though it’s often expensive, they try to make as much of their own food and wares.
    The worst thing?
    “We begged for it,” she says. “We begged for it with every new, shiny, and more convenient lifestyle we sought.”

    Monday, February 11, 2013

    Quackery!













    So this little delight popped up on my Pandora Station. Sensa. The first time I watched a Sensa commercial I literally thought I was watching a parody of something.




    I mean... who would think this is a serious, real, product. That you shake something on your food and magically lose weight?

    I did a little research on their website, and wow!! It's "Doctor Formulated"!!  That probably sounds trust-worthy to most people.

    They also have very scientific charts that prove it's weight-loss inducing! (It's not really scientific).


    They also include a research report (that is less than one page long) about how everyone lost weight in their test trial. There's no science mentioned--not mechanisms--no potential confounders or limitations to the study or to the product. Just "Believe us! It works because we say it works!"

    The thing is, their marketing works. People are buying their product. There is so much confusion and misinformation out there about food and diets. And people are desperate for an easy solution to combat the terribly un-conducive weight-loss environment we live in. 

    I guess the bottom-line is that we need to be smart consumers. Go to websites. Look for something that explains the science in an un-bias way.  It IS hard to know what to eat and what not to eat. Remember: if something sounds too good to be true, it probably is. Healthy lifestyles take work, preparation, planning, and trial-and-error to figure out what works for you!

    U.S. rejects Mississippi health insurance exchange plan


    This is an interesting article regarding the state-level impact of the Affordable Care Act (aka Obamacare)... 

    JACKSON, Mississippi (Reuters) - Mississippi on Friday became the first state to have its proposal for a health insurance exchange rejected by the U.S. government, and federal officials said Republican Governor Phil Bryant's opposition to the plan was to blame.

    "With a lack of support from your governor and no formal commitment to coordinate from other state agencies, we do not see a feasible pathway to conditionally approving a state-based exchange in Mississippi for 2014," the U.S. Department of Health and Human Services said in a letter to the state.

    Mississippi Insurance Commissioner Mike Chaney, a Republican, had waged a bitter battle with Bryant and other fellow party leaders in his state over implementing a state-run health insurance exchange.


    The exchanges are a central provision of Democratic President Barack Obama's Patient Protection and Affordable Care Act. Under the law, all states must have fully operational health insurance exchanges by January 1, 2014.

    Bryant opposes a state-run system, saying it opens the door to the Affordable Care Act, commonly referred to by critics as "Obamacare." The governor has said it will shackle the state with debt related to inflated Medicaid rolls.

    Chaney also opposes the federal healthcare reform law. But he has argued that a state-based system would let Mississippi control its own insurance market, saving thousands of jobs and millions of dollars in the long run.

    Chaney said he felt "betrayed" upon getting first word of the rejection on Thursday and blamed the decision on politics versus the merits of his proposal, according to local media.

    After receiving the denial letter on Friday, the insurance commissioner said he would continue to work with the federal government to build a state-operated exchange independent of any federal program.

    "This would be a free-market approach to solving some of the state's insurance problems faced by small businesses," Chaney said in a statement.

    The commissioner has been working on the exchange for more than a year and became a resource for other states trying to devise their own plans. Mississippi submitted its proposal to the federal government in November.

    An exchange allows consumers to compare plans provided by healthcare providers in an effort to make them more transparent and get more people enrolled. If states fail to implement their own exchanges, the federal government will do it for them.

    Seventeen states and the District of Columbia have received conditional approval to establish their own state exchanges.

    The federal government is likely to end up operating exchanges in the states that have not applied to run their own.

    States that don't run their own exchanges would opt for one of two alternatives: a federally facilitated exchange that requires minimal state participation, or a federal partnership exchange in which states help by performing certain duties.

    The deadline for states to declare their intentions to run federal partnership exchanges is February 15. The Health and Human Services Department said on Friday that it considered Mississippi "an excellent candidate" for that model.

    (Editing by Colleen Jenkins, Alden Bentley and Eric Beech)