“Everyone Knows Someone Who Needs This Information!” (TM)
Here’s new information because New Year, is a good time to update so that all the choices you make in daily living utilize the best options! Read Part 1 of Diabetes – New Info. And, now here’s Part 2.
___ Save time looking for recipes in cookbooks which you already own. Or, search for recipes when you are away from your cookbook collection. This site also has a shopping list for each recipe in the cookbooks they’ve indexed online.
This is a new web engine in beta — see what’s offered if you go to Eat Your Books and click on the Community page (where there is a link to the already indexed books list). More cookbooks are added constantly. There’s a free 30 day trial; a limited time for a life-time membership, and otherwise, monthly membership.
___ And, another tip for Americans – check out Groupon.com for local “deals”. In this tough economy, only choose beneficial ones, and maybe that will help you save money for critical bills or purchases.
___ People with fat in their thighs and backsides may live longer because this type of fat actually traps harmful acid particles while it actively secretes helpful compounds, according to a report recently published in the International Journal of Obesity. “Pear-shaped” people also appear to have lower levels of inflammatory cytokines — signaling chemicals involved in the body’s response to infection — increased levels can play a role in heart disease and diabetes especially when they are inappropriately active.
Many studies have shown that people who accumulate deep, visceral fat around the abdomen and stomach are more likely to die of heart disease and other causes, than bottom-heavy people, but the reasons for this biochemistry are not clear. The author, Konstantinos Manolopoulos, of Britain’s University of Oxford, says “It is the protective role of lower body fat, (gluteofemoral fat), that is striking,” and this big-bottom body shape is most often found in females (think Jennifer Lopez).
Nature knows it must “protect” females for the preservation of the species (you only need about 10 males to re-populate the world with plenty of genetic diversity, if many more females survive, I read long ago)(and scientists already know very small groups are what all humans originally developed from).
So, “apple-shape” people, who hold fat around their middle, should be even more careful, I believe, to live a pH balanced life and to have gentle-to-moderate levels of exercise 3 to 4 times per week for at least 30 minutes – 45 minutes duration, if your doctor allows it. This group has less margin for error. More on exercise below.
___ About 70% of everyone’s diet should be from vegetables. These are pH balancing foods, and along with lots of pure water (work up to 1qt per 50 lb lean body mass weight, over at least a month to give your kidneys time to adapt to increased use — consult your doctor beforehand if you already have kidney disease), this is your diet’s foundation. Also, use about 1 1/2 Tablespoons of good fats daily (only hemp and flax – never cook these; olive, macadamia nut, canola [not for people on Coumadin or Warfarin], walnut, and organic butter or ghee or organic coconut oil [these 3 in small amounts] [MUST be organic] or the Omega-3s in cold-water fish like wild salmon, cod, herring, sardines (limit if you tend to have gout), arctic char, and mackerel [less use due to mercury]. You’ll get enough essential fatty acid Omega-6 in the EFA Omega-3 foods. Right now the western diet has way too many Omega-6s. Protein per meal should be as described in Part 1, and there’s more dietary information below, too.
___ America may laud thinness, but a new Japanese study shows being too thin is shortening people’s lives by around 5 years, and that too thin people live shorter lives than obese people do!
People who are just a little chubby live longest (their Body Mass Index was 25 – 30). People who are a little overweight at age 40 live six to seven years longer than very thin people (BMI 18.5 or less) or obese people (BMI above 30). Normal BMI is 18.5 to 25 range.
“We found skinny people run the highest risk,” said Shinichi Kuriyama, an associate professor at Tohoku University’s Graduate School of Medicine who worked on the long-term study of middle-aged and elderly people, which was conducted by a health ministry team led by professor Ichiro Tsuji. The team covered 50,000 people between the ages of 40 and 79, over 12 years in the northern Japanese prefecture of Miyagi. “There had been an argument that thin people’s lives are short because many of them are sick or smoke. But the difference was almost unchanged even when we eliminated these factors,” Kuriyama said.
___ For Americans, 2/3 of Americans are overweight or obese, but at least we’re leveling off (according to a study in the Journal of the American Medical Association) from the steep climb that started developing in the late 1980s, with the increased use of High Fructose Corn Syrup (HFCS) and larger portion fast-food meal marketing.
The study found that if obesity rates had continued to rise as rapidly as they’d been since the late 1980s, then an increase of 6 to 7 percentage points would have been expected for men and women between 1999 and 2009. But, instead, rates increased by less than 5 percent in men and did not appear to increase much at all in women.
So for women, the news seems somewhat hopeful, as our obesity rates remained virtually unchanged over the past decade. But this still leaves us at: 36% of women are obese (50% of black women are) and 30% are overweight (75% for black women). A woman who is 5 feet 4 inches tall and weighs 175 pounds is clinically obese.
Now, we just need to start seeing the numbers returning to normal weight ranges! These tips in this series will help you accomplish that!
___ The weight issue for many Americans is economic. Poor food costs less and it is all that many people can afford with the choices they make as to how they spend what money they have (and some people are in such dire straits that they don’t have any choices).
___ We need to be lobbying Congress to provide farmers who grow vegetables the farm subsidies now spent on grain (used mostly for biofuel and exports) and soybeans (used mostly to feed cattle). That is what we HAVE to do. This will bring down the consumer prices of fresh foods.
Including fruit growers (for a lesser percentage) is important, too, as orchards are a huge investment and take up to a decade before they “bear fruit” and start to earn back an investment. But, as fresh food in our diet, fruit is less essential, yet it is also Nature’s food bank and will survive better than vegetable crops in a problematic climate or other disaster. Real estate developers routinely rip-out orchards which will take decades to add to our food supply if new ones are even planted elsewhere. There needs to be laws regarding whether orchards must instead be sold only to other farmers. Lobby Congress to make it so.
___ Continuing, now, with new exercise information. Dr. James Lyons, MD, author of “The Brown Fat Revolution” tells patients to get a maximum of 10 to 15 minutes of aerobic activity, and to then focus on doing resistance training exercises that work the abdominal core like: yoga or pilates and weightlifting to build arm and leg muscles.
This moderate aerobic approach prevents stimulating hunger and will help you retain muscle (normally shed with aging). Since your newly re-gained muscle requires more calories to maintain than fat tissue does, your metabolism will boosted throughout the day. Therefore, you’ll burn off belly fat (and without increasing your appetite like too much aerobics would), because you have stimulated your metabolically helpful brown fat to burn-off your life depleting white fat tissue.
You must do some moderate activity at least twice a week for 40 minutes (3 or 4 times weekly is better) — especially if you’ve recently lost weight. It’s well known that regular exercise is essential for maintaining weight loss.
University of Alabama researchers discovered in October 2009 that it takes 40 minutes a day, twice a week, (minimum) to keep the belly fat from creeping back on if you are trying to maintain newly-lost weight. The study participants were white and black women who had lost an average of 27 pounds on a lower-calorie diet.
Interestingly, this time it didn’t matter whether the women did aerobic activity or resistance training as long as they kept it up twice a week for a year. “While they did regain some weight, they gained it in their legs and arms, not their midsection,” says Hunter, who led the study.
He also stated that those participants who didn’t exercise, regained most of their lost weight, the bulk of it around their belly – the danger zone! Hunter theorizes that exercise helps to trigger beneficial hormonal changes which make it easier for the body to store excess fat in the arms, hips and thighs rather than near vital organs of the waist and belly region. This abdominal fat can squeeze, push-over and otherwise inhibit vital organs’ functionality.
Eat a healthy snack or light meal before and after a workout — each about 200 calories.
___ When it comes to shedding belly fat, think 6 mini-meals a day. As 85% of the success comes from proper diet management and timing, the rest is the proper stimulation of metabolism from the balance and length of an exercise program. The dietary approach you stick to is critical.
The before and after exercise meals mentioned above count for 2 mini-meals (regard it as two halves of your breakfast, eaten in stages; total 400 calories). Next comes 400 calories of a well-balanced lunch with 70% – 80% vegetables (at least 2 cups), 1 serving of oils (see above), 3 ozs. cooked meat protein (or 6 oz. fish, 1 cup beans, 2 Omega-3 fortified eggs, 1/2 cup cottage cheese or 1C yoghurt). Then an afternoon snack mini-meal — a piece of fruit and a few nuts (total 200 calories). Next, dinner mini-meal, like lunch and 400 calories. Lastly, a before-bed snack mini-meal, preferably some dairy to help give you tryptophan to make into serotonin, to aid sleep (200 calories).
Men are entitled to enlarge one meal or both meals for a total of 400 “extra” calories (total = 2000 for men for the day, 1600 calories per day for women).
___ get enough sleep. If you don’t sleep well, get this checked out, in a sleep-lab if necessary.
Too little sleep (meaning less than 6 hours) or too much (more than 8 hours) results in excess production of the stress hormone named cortisol, which is produced in your adrenal glands.
This hormone promotes the storage of fat in your belly. As your adrenals prepare you to respond to life-threatening stresses, these glands shuttle fat off to a storage place where it can be easily burned off for fuel in an emergency. That storage depot is abdominal fat! Whereas, fat on your hips and thighs isn’t released from cells as quickly, which is why it is much harder to “lose”.
___ Help to de-stress yourself by living in the present moment, only. You can handle the present moment. This is called Mindfulness. It will help bring your biochemistry in from overloaded adrenal stress. Of course, meditation is a more formal version of this practice, but this real-world adaptation will work. Don’t “worry” or have thoughts persistently in the future or past; stay in the NOW.
Treat every moment as the opportunity to learn, grow, and change.
That’s all for this post. See you next week. I wish you well.
(c)2010 Em at https://diabetesdietdialogue.wordpress.com
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