“Everyone Knows Someone Who Needs This Information!” (TM)
When Cathie, a Samoan, posted her comment last week, my heart went out to her and her family, for this ethnic group, as the most afflicted by obesity, symbolizes all our struggles to attain Health. What can help, them and you?
___ Well, the first thing that I am going to say is read all the pertinent articles in the Titles Archive, which is on a tab on the upper navigation bar, as soon as you can! It has my thoughts for nearly 4 years of concerned activism and information to help.
Every family has to have people like Cathie who are sharing the information-gathering needed to help everyone stay healthy. It’s not going to happen without education, as most families have lost the skills and know-how to accomplish healthy eating. Brava Cathie, for starting to advocate for you and your whole family!
___ Meanwhile, be realistic about where you are starting from and realistic about setting goals.
Learn how to measure your body fat properly or get it done by a professional. There are several ways to get answers as to percentage body fat, percentage lean mass etc.
All calorie limits are based on your lean body mass NOT your weight.
My state university’s medical school has a weight research lab where I was measured in a water tank for % fat composition. The Seventh Day Adventist Hospital in my city also had the same bariatric equipment, for a little larger fee. Some gyms may offer this. Ask your doctor where to go in your area.
This is a clearer process than just a caliper skin pinch test, but even that is better than nothing.
The Biggest Loser website also mentions other options, possibly using the same software they do on the show.
___ The Biggest Loser this week showed the doctor telling a 26 year old woman that she was about 60% fat! Neither he or I had ever heard of such a high number for someone who weighed originally about 270 pounds max, after huge weight gain due to inactivity and then lack of concern, as she gave up.
She’d been bed ridden after a car accident 2 years before and her leg muscles had atrophied. Shame on the caregivers for not providing rehab and physical therapy to strengthen the musculature. After all, regardless of her personal health coverage, insurance should have been paying from the car accident policy.
Our leg and butt muscles are meant to be large, vigorous metabolic engines. With almost no leg muscles, she turned into a giant fat popsicle.
___ So, let’s talk about exercise. It should be moderate and consistent.
Use walking to get those leg muscles metabolically active and strong. Aim for a long session, at a conversation pace. Fat-burning does not kick-in until about 45 minutes after you start to exercise, so you need to have 60 – 90 minutes of a minimum exercise work-out, time-wise.
After that 45 minutes, fat-burning kicks in; then you will burn fat until you eat again. As a diabetic, no-one should wait any longer than 5 hours between meals or snacks. Some people will need to eat sooner, especially if you exercised for one long session.
If that’s the case, then maybe break up your exercise into 2 episodes: walk 50 minutes at lunchtime and 50 minutes after your evening meal, or better – in the morning. Then you get 2 chances to start the fat-burning cycle.
Exercise in the morning is better than at night, if you have the time and (indoor) equipment or the weather and light co-operates for you to safely go outdoors. Otherwise, consider a gym membership where you can exercise, shower-and-dress and head off to work.
___ The simplest diet to accompany this is to be “true” to the needs of your blood type and know the needed proportions of food families.
In any blood group, as Dr. Barry Sears, PhD, founder of The Zone Diet Plan says, make sure that your plate is about 80% covered with low carb vegetables, one small portion (1/4 – 1/2 cup, max.) of a carb vegetable (like regular potatoes, carrots, beets, parsnip, corn, peas, beans or a combo [grains --- not used here]), a dash (about 1 teaspoon) of mono-saturated oil (organic extra-virgin olive oil or macadamia or other nut oils [not peanut --- which is really a legume]) (I include organic, extra-virgin coconut oil – a special vegetarian saturated fat that forms important medium-chain fatty acids) and a piece of lean protein* no larger or thicker than the palm of your hand (without the finger area) — or 2 eggs, or half a palm size for a light meal — and half again less, for a “snack” (i.e. 1/4 palm = snack) along with unlimited low-carb veggies.
*Lean protein: any fish (I recommend no shellfish), grass-fed beef, bison** or lamb (all the way through, NOT “finished” with feeding grain before slaughter) – look online for farmers who just grass-feed; goat; free-range poultry (if desired; I don’t eat poultry for good reasons) and no pork or fatty cuts of the other meats. ** bison (buffalo) is always only range fed, so if in doubt, use bison, but cook low and slow as it’s not fatty; I suggest ground bison rather than steaks or roasts.
___ Everyone needs to drink at least 64 oz. of spring water — spread through the day. Or, drink an alkaline water, like Essentia or Evamore, unless you have kidney disease or are a high-risk diabetic having problems controlling it, in which case ask your doctor to assess the mineral content of your alkaline water and its impact on your (damaged?) kidneys.
Do NOT drink tap water, especially if it is fluoridated!
No other liquid counts as fluid except water! Everything other than just plain water dehydrates your body — some more, some less but all these other “drinks” leave you with less hydration. Use a pinch of Celtic sea salt to replace vital electrolytes lost in sweat. Do not use sports drinks.
___ Eating by your historical, genetic profile — that is, by Blood Type.
If you are Blood Type O, your diet plan is a moderate animal protein one (preferably cold-water fishes and organic, grass-fed meats) and lots of veggies diet – no dairy, no gluten grains (wheat, oats, barley and rye) approach. Wild rice and quinoa are OK to use, as are nuts and seeds. As a Samoan, Cathie, you are most likely Type O, but you must have a blood test to know for sure.
If you are Blood Type A, stay pretty much on veggies (especially the leafy ones), organic brown rice, wild rice, organic quinoa, organic free-range eggs (kept whole, not scrambled; medium boiled and poached are fine), almonds, almond milk, hemp seed, kiwi, other nuts and seeds — no dairy, no gluten grains if you are overweight — this already shows you are not handling one or more of these highly-sensitive food groups.
(A sub-group of A’s [like me] need a little cold-water fish, weekly.) Make sure you know the cleanliness of the ocean waters where the fish came from. In the USA the source of all fish must be labeled.
If Blood Type AB, then mostly stay with the vegetarian diet just shown, but add a little cold-water fish more regularly – salmon, cod, herring, sardines, mackerel are best. Same for Blood Type B, although you can get extensive guidelines for these less frequent blood types in the following book.
Get Dr. Peter D’Adamo, ND series of books like Eat Right For Your Type.
___ For diabetics of all types, de-emphasize fruit and have no juice (except 1 dose of pomegranate daily, explained below in heart health OR use lemon with stevia or agave to sweeten once in a while) (lemon is a natural diuretic, so make sure that you are drinking plain water, too).
___ Each day you need at least one Vitamin C source, whether that’s whole citrus fruit, kiwi, tomato or other decent source.
___ For heart health, kiwi has Omega-3 essential fatty acids, so that’s an important vegetarian source for your heart. Organic walnuts and almonds also have great heart-healthy fats (but buy European almonds, as all California almonds are irradiated!). Get the European nuts online.
Pomegranate is the only juice I allow – 2 oz. of pomegranate will start to clear out arterial blockages if taken daily. Do not take more — it’s expensive, and that’s the clinically effective dose.
Do have beets – they are a source of natural nitric oxide, which your body needs to dilate arteries and keep healthy blood flow. Dr. Louis Ignarro, PhD won the Nobel Prize for this work. Uncooked, raw beets do bot bleed all over the place, so use them but wash them well. If you bought their nutritious tops, then steam the beet greens lightly or stir fry them – eat only a bit of the greens if any of you take Coumadin or Warfarin.
The natural nitrates found in beets are VERY different from the ones used in hot dogs, sausage and other cured meats. Do not use those nitrates; they are a huge source for stomach cancer.
___ Try to take the pressure off your pancreas by eating and drinking in a pH neutral or pH alkaline way. I’ve written lots about how to do this, but this is key, as fat walls off toxins and you have to have tissue alkaline pH to be available to neutralize the toxic acids as they are released in weight loss.
Your pancreas is the source of these pH alkaline buffers, but your food choice can help by adding alkaline foods so the organ has less work.
___ Learn about 8 essential, healing sugars (saccharides)!
These are: mannose, glucose, galactose, xylose, fucose (NOT fructose – from fruit!), N-acetylglucosamine, N-acetylgalactosamine and N-acetylneuraminic acid. Only glucose and galactose are common in our diets. Fucose comes from seaweed, which is another reason it’s so healthy for us, apart from its minerals. Most of the rest are scarce in our diets, but we need them; that’s what “essential” means!
Not all of these saccharides are sweet-tasting. Some are tasteless; others are even bitter. Strange, huh?
The amount needed is 1/2 teaspoon to 1 teaspoon of all of them, in total, daily. They won’t make you fat or raise insulin levels. In fact, you need them to help you lose weight, heal and boost your immune system! They help prevent cancer, help memory, sleep, prevent anxiety and depression, too.
These healing saccharides also help with levels of blood fats (triglycerides), cholesterol and raise HDL – the good kind. These needed sugars also protect bone and muscle mass. They are a foundation of Blood Type, too. I will write more about them next time.
Sugars are either monosaccharides (1 molecule), disaccharides (2 molecule structure – like lactose, found in milk or sucrose from sugarcane or sugar beets), or oligosaccharides which are 3 – 6 molecular structures (found in human breast milk and plants). Linking hundreds or thousands of monosaccharides together, produces polysaccharides (starch is one kind, as is your liver’s back-up energy source called glycogen).
These 8 essential saccharides are vital for cell communication, for cell structure and for cellular ability to work together as an organism.
But, fructose, from fruits, is NOT an essential saccharide and in its pure form, it is showing to be detrimental. Do NOT use fructose to substitute for table sugar.
As suitable, low-glycemic sweeteners, use stevia or agave nectar (in small portion, once or twice a day). Real, ORGANIC maple sugar (in a small portion, once a day max.) as maple sugar has been shown to be helpful to diabetics. Maple-flavored doesn’t count.
Learn more about these 8 essential healing sugars in “Sugars That Heal – The New Healing Science of Glyconutrients” by Dr. Emil Mondoa, MD.
___ Try to take the pressure off your liver, as it’s your main detox organ. When losing weight there’s lots of residue to be exposed to and have to neutralize (detoxification). Eating organic cuts down the “load”. There will always be metabolic waste and environmental toxins breathed in, but you can cut down food and drink sources by eating organic and not drinking tap water.
___ To have a chance at losing a substantial amount of weight in a reasonable time frame, you have to make healthy food choices (as described above), with portion control (related to activity level and metabolic efficiency level – basal rate). Also eat no artificial chemicals in your food!
___ Eat NO table salt. The only type of salt to use is Celtic sea salt or a regular whole sea salt from clean waters. Regular “salt” is only sodium chloride; it has been stripped of the other 90 or so minerals originally in it.
Your cells mirror the exact waters of the ocean, therefore you DO need the trace minerals which were stripped off. You must not drink sea water, but you can use the minerals which were in it, in small quantities. Learn more from The Grain and Salt Society. Their founder, Dr. Jacques de Langre, PhD, did copious research. Get these Celtic salts there, if you can’t find them near you.
The products known as “Real Salt” (from a dehydrated ocean in Utah) and “Himalayan Pink Salt” (from a similar source) are not as good in my opinion, as they have been diluted by mixture with other land sediments, possibly distorted by pressure etc., but still, even they are much better than regular table salt.
___ Exercise helps oxygenate your tissues which is important as your cellular mitochondrial furnaces need oxygen to “burn” food for energy. There is a product called CellFood from Lumina Health which is a specially-produced oxygen molecule, which is able to reach to the deepest levels.
The formula was made industrially by a Nobel Laureate scientist, Dr. Everett L. Storey, PhD (Albert Einstein called him a “genius”!) and you will be healthier for getting more oxygen into tissues, as long as you are also taking plenty of anti-oxidants: Vitamin C, Vitamin E, glutathione and alpha lipoic acid.
___ Be sure to be getting plenty of Vitamin D3. As a tropical people, now largely relegated to indoor work, this becomes even more important. But, it is true for everyone. I have written previously about this need for Vitamin D3 — be sure to get it only in that form. Read labels carefully. Look up the articles to learn more.
___ Learn about deep-breathing and stress reduction. The adrenaline “drip” from stress, alone, is enough to make you fat! Stress is very powerful chemistry and it is balanced by proper breathing (and/or a quieting yoga practice) which activates the parasympathetic nervous system and stops “flight or fight” tendencies from the autonomic nervous system. Learn about your physiology; it’s fundamental.
___ Get 8 hours of nourishing sleep. Do not underestimate the importance of sleep. If your sleep is interrupted or not of good quality, make sure to get 1 – 2 twenty-minute power naps during the day.
___ Cut-out caffeine sources except for green tea — no coffee, no sodas.
___ No table sugar, tobacco or alcohol if you want to lose weight and the least use possible of any drugs, certainly over-the-counter drugs.
___ Set a reasonable goal of 2lb. a week of weight loss. Your skin can keep up with this pace. If you have lots of water weight, you may lose more than that in the beginning, but it is essential to eat 1,200 – 1,400 calories per day for women and 1,600 – 2,000 calories a day for men — all dependent on height, lean-body weight, basal metabolic rate and activity level. It’s best to keep good amounts of balanced healthy food and up your activity in order to lose weight. You need food to fuel your weight loss. Do NOT starve. It’s unhealthy and sets you up for failure!
At this pace, it’s about 35 pounds of weight loss before mid-June, if all goes well. Let us know how it goes, Cathie, and anyone else who joins you!
These are the biggies that I suggest, that I can put in one post. If I think of something really necessary, I’ll add it during the week.
But this is a good start off plan – beginning by just the plate proportions of the various food families and the correct ones for your blood type and to start consistent, gentle exercise, drink your daily water quota and get quality rest.
Best to Cathie and family. Best to all — Em
Mannose – Help For Diabetics
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