Consumption of trans fat (from margarine, breakfast cereals etc) significantly increases the risk of type II diabetes

This study was published in the American Journal of Clinical Nutrition 2001 Jun;73(6):1019-26

Study title and authors:
Dietary fat intake and risk of type 2 diabetes in women.

Salmerón J, Hu FB, Manson JE, Stampfer MJ, Colditz GA, Rimm EB, Willett WC.
Departments of Nutrition and Epidemiology, Harvard School of Public Health, Boston 02115, USA.

This study can be accessed at: http://www.ncbi.nlm.nih.gov/pubmed/11382654

The objective of the study was to examine the relationship between dietary fat intake and the risk of type II diabetes. The study lasted 14 years and followed 84,204 women aged 34-59 years who had no diabetes, cardiovascular disease, or cancer at the start of the trial.

The study found:
(a) For every 5% increase in total fat consumption the risk of developing type II diabetes decreased by 2%.
(b) For every 5% increase in saturated fat consumption the risk of developing type II diabetes decreased by 3%.
(c) For every 2% increase in Trans fats (such as margarine, breakfast cereals, cookies, cakes, non-dairy "cream" etc.) the risk of developing type II diabetes increased by 39%.

This study suggests that a higher consumption of saturated fat reduces the risk of type II diabetes, whereas a higher consumption of trans fat (from margarine, breakfast cereals etc) significantly increases the risk of type II diabetes.

Links to other studies:
A high fat/low carbohydrate diet reduces high blood sugar levels
High fat, low carbohydrate diets are an effective tool in the treatment of diabetes
High-fat diets are better than high-carbohydrate diets in the treatment of type 2 diabetes

Spinach Muffins (C3)

Spinach Muffins (C3)

Recipe Author: Beatriz Hill León

1 small container lowfat Cottage Cheese

1 cup cooked spinach
2 Eggs
3 Tbsp Low Fat Feta Cheese
2 Tbsp Low Fat Parmesan Cheese
Parsley
Onion Powder
Garlic Powder
Salt
Pepper
Red Pepper Flakes

Mix everything except the cooked spinach; if it is hot, add at the end of mixing the spices, eggs, cheeses.

Bake them at 400F for 17 minutes in a 12 Muffin Pan..this recipe made 6 Muffins.

Nutrition for 1 Muffin

Calories 66
Fat 3.4g
Carbs 2.0g
Protein 7.4g

Enjoy!

Notes: If you use probiotic cottage cheese, this is still C3, as when probiotics are heated, they are destroyed -- so the cottage cheese would no longer be considered a probiotic.

High cholesterol levels, and in particular, high levels of the so called "bad" LDL cholesterol are associated with a longer life span

This study was published in Age and Ageing 2008 Mar;37(2):207-13

Study title and authors:

Relation of plasma lipids to all-cause mortality in Caucasian, African-American and Hispanic elders.

Akerblom JL, Costa R, Luchsinger JA, Manly JJ, Tang MX, Lee JH, Mayeux R, Schupf N.

Department of Epidemiology, Columbia University, New York, USA.

This study can be accessed at: http://www.ncbi.nlm.nih.gov/pubmed/18349015

The objective of the study was to investigate the relationship of cholesterol levels to all-cause death rates in the non-demented elderly. The study included 2,556 non-demented elderly, aged between 65-103 years. Among participants, 66.1% were women, 27.6% were White, 31.2% were African-American and 41.2% were Hispanic.

The study found:
(a) The white's with the lowest cholesterol had a 120% increase in death rates compared to the white's with the highest cholesterol.
(b) The African-Americans with the lowest cholesterol had a 90% increase in death rates compared to the African-Americans with the highest cholesterol.
(c) Cholesterol levels were not related to death rates in Hispanics.
(d) The whites with the lowest levels of low density lipoprotein (LDL) cholesterol had a 80% increase in death rates compared to the whites with the highest levels of low density lipoprotein (LDL) cholesterol.
(e) The African-Americans with the lowest levels of low density lipoprotein (LDL) cholesterol had a 90% increase in death rates compared to the African-Americans with the highest levels of low density lipoprotein (LDL) cholesterol.
(f) The Hispanics with the lowest levels of low density lipoprotein (LDL) cholesterol had a 40% increase in death rates compared to the Hispanics with the highest levels of low density lipoprotein (LDL) cholesterol.

This study shows that higher cholesterol levels, and in particular, higher levels of the so called "bad" LDL cholesterol are associated with a longer life span.

Links to other studies:
A rise in total cholesterol reduces the risk of mortality in the oldest old
Low cholesterol and increased mortality in men and women
Low cholesterol and increased mortality and cancer in 40-69 year olds

Links to useful books;
The Great Cholesterol Con
Cholesterol and Saturated Fat Prevent Heart disease
Ignore the Awkward.: How the Cholesterol Myths Are Kept Alive

Statin treatment increases the risk of death from cancer

This study was published in the Journal of the American Medical Association 2002 Dec 18;288(23):2998-3007

Study title and authors:

Major outcomes in moderately hypercholesterolemic, hypertensive patients randomized to pravastatin vs usual care: The Antihypertensive and Lipid-Lowering Treatment to Prevent Heart Attack Trial (ALLHAT-LLT).

ALLHAT Officers and Coordinators for the ALLHAT Collaborative Research Group. 

This study can be accessed at: http://www.ncbi.nlm.nih.gov/pubmed/12479764

This study, which lasted for 6 years, was designed to determine whether pravastatin compared with patients usual medical care, reduces death rates in patients aged 55 or older who have high cholesterol and blood pressure and other heart disease risk factors. 10,355 participants were enrolled in the study and were assigned into 2 groups where they received either 40 mg of pravastatin a day or their usual medical care.

The researchers found at the end of the 6 year study:
(a) Heart disease death rates were virtually identical in both groups.
(b) Those who took statins had an 11% increased risk of death from cancer compared to those who did not take statins.
(c) Those who took statins had an 7% increased risk of suicide/homocide/accidental death compared to those who did not take statins.

The results of this study suggest that statin treatment increases the risk of death from cancer.

Links to other studies:
Statins may promote cancer in certain segments of the population
Statins raise prostate cancer risk of obese men
Young women who are treated with statins may be at increased risk for the development of breast cancer

Gluten-Free Pineapple Coconut Muffins

Tender pineapple muffins with toasted coconut.

I thought I'd reprise this important post (and fabulous muffin recipe) from a year ago- when the gluten-free community was buzzing from insults on every side. Consider this my UNapology for living gluten-free.

April Fools Day looms. But you won't find any tricks up my sleeve. Unlike the greater, broader world beyond my kitchen that apparently harbors a few individuals contemptuous of living gluten-free. This was a tough week to be a celiac. Assaults ranged from the merely mean-spirited to the stunningly ill informed. There was the alleged chef in Colorado (I say alleged, because it turns out this nudnik may have actually been a waiter) ridiculing gluten-free diners (the term he favored was "idiots") and crowing on Facebook that he passes off regular pasta as gluten-free (join the lively discussion here). There was the Dr. Oz show calling gluten-free a "fad diet", asking is it "just a myth?" (in full disclosure, I believe he meant as a weight loss tool, as a certain gluten-free celebrity has been claiming in her g-free book- ironically, featured on Dr. Oz last year). And finally, there was a famous food blogger-turned-author whose foodie envied blog-to-movie deal has apparently not cultivated much compassion for those of us stricken with gluten sensitivity. She barked on Facebook, "If I have to read one more thing about going gluten free I'm going to stomp on someone's face." And more than one person agreed with her. One of her fans (a food blogger) added, it's "too precious".

Strap on your helmets, Campers. There's not a lot of love out there.

I know this. You know this. Some of you have even shared stories about not only eye-rolling waiters and could-care-less food preparers, but family members sneaking gluten into what they feed you, just to "see what happens". Just to test you.

Let me repeat that.

Family. Feeding you gluten. On purpose.

No wonder strangers feel they can openly spout contempt. If we are not respected within the bosom of our own clan, our flesh and blood, how can we expect random strangers to care?

The truth is, they don't.

Until their child gets anemic for no apparent reason. Or their young wife breaks a hip. Or their mother shrinks to skin and bones before their very eyes. Then it becomes interesting. Then the mystery becomes worthy of their attention. And they start asking questions. What is that disease called, you know the one where you can't eat bread? 

Celiac disease is sadly under diagnosed. Millions have it and don't know it. And that translates to an epidemic of silent suffering- a lot of mysterious malnourishment, anemia, and osteoporosis. A lot of migraines, depression, infertility, and blistery skin rashes in unmentionable locations. A lot of bloating and Pepto Bismol chugging. But hey.

We know you don't want to hear about it.

So forgive us, please.

Forgive us for living with a autoimmune disease whose only cure is a gluten-free diet. Forgive us for focusing so much on food- our only medicine. Our breakfast, lunch, and dinner. Our daily bread. Forgive us for asking questions in restaurants. Forgive us for feeling awkward at social events where food is ubiquitous, and family parties, where your disbelief and denial can make us sick for three days.

Forgive us for getting excited when a new recipe works, and our daughter can eat a chocolate chip cookie that isn't going to make her ill. Forgive us for sending our son to school with gluten-free vegan cupcakes for the class. Forgive us for wanting our children to feel like they belong and contribute.

Forgive us our passion for gluten-free food that fills our bellies and lightens our souls. Just a little.

Because to those of us who must live gluten-free- every day of our life- food is no small thing.

Food is precious.



Read more + get the recipe >>

Creamsicle Popsicles (C1)

Creamsicle Popsicles (C3)

Recipe Author: Simmie Sinow

This is so easy and turned out just like the Creamsicle ice cream bars we used to eat as kids.  The possibilities are endless for the flavors!

I found that using Kefir instead of yogurt gave me something that was more liquid and easier to pour.  Once you add the flavorings, you don't even notice it's been made with Kefir instead of yogurt.

To make these:

EACH one has:
5 Tablespoons Kefir
2 Tablespoons Vanilla Whey Protein Powder
1 teaspoon sugar-free Orange Jello powder

Combine everything and pour into popsicle molds.  Mine are fairly tall and hold 8 in the mold.

Each one is 100 calories.

To reduce the calories to 71: use 1 Tbsp vanilla sugar-free jello powder instead of the protein powder.

To reduce the calories to 46: Use one capful of vanilla extract instead of the protein powder.

Another idea for making popsicles is to use CarbMasters (Kroger brand) yogurt.  Once you "cream" it up, it's pretty liquid in nature and with them being pre-flavored, all you'd have to do is pour them into the molds. Total calories for each one of these is 25.

When I made these last night, I made them in sets of 2:
2: Creamsicles made with Kefir/protein powder/jello powder
2: Chocolate made with yogurt/jello pudding powder
2: Banana (my favorite flavor) made with yogurt/jello pudding powder
2: Peach made with crystal light iced tea I'd made during the day

Score!

Got To Be Real

Whenever people interview me, they always ask me the same thing, "How do you stay so positive and upbeat all the time?" And I tell them, "I don't."

I'd be lying if I told you I woke up every morning with a beaming smile and a sparkle in my eye. Do I try to view my Champagne glass as half full at all times? Absolutely. Do I try to see the positive out of negative situations, and focus on the good rather than the bad? You bet I do. Overall, I am a generally happy and optimistic person. But there are days when I am completely human, and for that minute, or hour, or even day - every. thing. sucks.

Today was one of those days. I was super tired from a long day yesterday. I've been taking classes at night, and working full time. Tie that into a 3 hour round trip commute every day and it's a recipe for exhaustion. Now don't get me wrong - I love my classes. I am pursuing my lifestyle and wellness coaching certification, and I could not be more excited. I know I'm working toward a bigger goal and the bags under my eyes will be worth it in the end. But the reality of it is, I'm working my ass off. And mama is tired.

I also tend to have guilt when I feel less than perky, and I know that's not good. I am learning to allow myself to feel like shit once in a while. It's human nature. Plus, without the lows, there would be no amazing highs, right?

So when this song shuffled on my iPod this morning on my way to work, I felt a sense of relief. It immediately reminded me of that Sex and the City episode where Carrie falls flat on her face on the runway and gets trampled by Heidi Klum. It made me giggle. Then I started thinking about the meaning behind that episode, and this song, and it dawned on me: you've GOT to be real. Nobody is perfect, no matter how wonderful your life is at that moment, or how content you are, shit happens, and there are gonna be moments where you feel the walls closing in on you. And you need to FEEL those moments. If someone tells you they never have a bad day (including me) they're lying.

So here's to being real. Here's to feeling it all, dealing with it, and moving on to better days.

Cheers girls!

Smart meters.

I was chatting to Kerrie's mum the other day and she was worrying about Smart meters. These are utility (usually electric) meters that can communicate their readings via radio waves & the internet to the utility companies to allow them better control of their generation plant. She'd been surfing the internet and had found sites warning about cancer and other health problems caused by the radiation from Smart meters. These sites are creating fear, uncertainty and doubt in order to sell solutions to problems that don't exist. Oh, dear.

Warning! Radio Frequency (RF) engineering stuff:-

See the graph below?

The horizontal axis is incorrectly labelled. Distance (d) is in metres (m), not kilometres (km).

Trust me. I know what I'm talking about. I was an RF design engineer for 29 years. See my CV.

The vertical axis is path attenuation (loss) in decibels (dB).

Decibels 101: Power loss in dB = 10 x LOG10 of the loss as a fraction.

A power loss of down to One tenth = 10dB. One hundredth = 20dB. One thousandth = 30dB. One millionth = 60dB. One million millionth = 120dB. One half = 3dB. One quarter = 6dB. One eighth = 9dB. Got it?

Smart meters transmit at frequencies from 900MHz (Vodafone & O2) to 1.9GHz (Orange & T-mobile etc). I mentioned mobile phone networks, as people don't seem to mind having mobile phones glued to their ears for long periods of time.

If you stand 4 metres away (at the end of someone's garden path, say) from a Smart meter fitted to their house & operating at 900MHz, there's a path loss of 29dB. The RF energy reaching you is 1/800th of that emitted by the meter. Also, the meter doesn't produce RF energy all of the time. The duty cycle is 1% to 5% i.e. RF energy is only produced for 1/100th to 1/20th of the time.

In conclusion, even if you stand with your nose touching the glass window of a Smart meter, you get less RF radiation (RF radiation is Transverse Electromagnetic Radiation a.k.a. radio waves and not ionising radiation as from radioactive materials) than from your mobile phone.

Are you feeling reassured, now? My work here is done!

High exposure to bisphenol A leads to a 68% increased risk of developing diabetes

This study was published in the Journal of Clinical Endocrinology and Metabolism 2011 Dec;96(12):3822-6

Study title and authors:
Relationship between urinary bisphenol A levels and diabetes mellitus.

Shankar A, Teppala S.
Department of Community Medicine, West Virginia University School of Medicine, P.O. Box 9190, Morgantown, West Virginia 26506-9190, USA. ashankar@hsc.wvu.edu

This study can be accessed at: http://www.ncbi.nlm.nih.gov/pubmed/21956417

Bisphenol A is a chemical that is used to make plastics such as dental fillings, baby bottles, water bottles, CDs and DVDs. Epoxy resins containing bisphenol A are used as coatings on the inside of almost all food and beverage cans.

This study examined the association between levels of bisphenol A exposure and diabetes in approximately 15,000 adults.

The results of the study showed that those with the highest levels of bisphenol A had a 68% increased risk of developing diabetes compared with those with the lowest levels of bisphenol A.

Links to other studies concerning modern products and disease:
Cleaning products and air fresheners are associated with increased breast cancer risk
Drinking water high in fluoride can cause damage to the liver and kidney
Genetically modified pesticide residue found in intestines

Vitamin D! Read all about it!

A Facebook friend just wrote on my wall:-

"Been quite a lot written about Vitamin D in the Daily Papers. Looks like you are right."

I took a peek on Google News and saw these:-

Vitamin D better than Diet Drugs for mantaining a healthy weight

Vitamin D Stimulates Amyloid Clearance in Alzheimer's
‎
Vitamin D may lower stroke risk

Scots mums-to-be deficient in “sunshine vitamin”
‎
Recent Vitamin D advice isn't all that sunny
‎
Vitamin D deficiency boosts risk of type 2 diabetes in pre-diabetes people

Get Your Vitamin D Fix
‎
Vitamin D May Decrease Risk for Crohn's Disease
‎
Vitamin D Boosts Lifespan‎

Vitamin D deficiency may increase risk of mortality in institutionalized elderly patients
.
.
.
Vit D deficiency causes grave diseases

Vitamin D May Boost Fluticasone's Allergic Rhinitis Effect
‎
The People's Pharmacy: Get vitamin D without a sunburn
‎
Vitamin D supplements may help you live longer: Study
‎
Vitamin D deficiency causes grave diseases

Sunburnt country faces Vitamin D deficiency
‎
Top up on sunshine and vitamin D, says charity‎

Staying out of the sun can wreck your health: How one in four Britons is worryingly low in vitamin D

Low levels of vitamin D can be harmful to your health‎

Vitamin D from the sun for arthritis

It's gone 4am here, so I'm off to bed now. G'night!

Onward

In upcoming posts, I plan to pursue two main themes.  The first is a more comprehensive exploration of what determines eating behavior in humans, the neurobiology behind it, and the real world implications of this research.  The reward and palatability value of food are major factors, but there are others, and I've spent enough time focusing on them for the time being.  Also, the discussions revolving around food reward seem to be devolving into something that resembles team sports, and I've had my fill.

The second topic I'm going to touch on is human evolutionary history, including amazing recent insights from the field of human genetics.  These findings have implications for the nutrition and health of modern humans. 

I look forward to exploring these topics, and others, with all of you in the coming months.

Champagne Girl of the Week: Champagne Jayne

Hello bubbly girls! I'm excited to introduce you our newest Champagne Girl of the Week -  Champagne Jayne! As you know, the Champagne Girl of the Week is a woman who is truly living an effervescent life. She is passionate and inspirational, and she is rockin' it out by doing what she loves. Champagne Jayne loves, well, Champagne! And she's made a career out of her love affair with bubbles. 

I was lucky to be a part of Champagne Jayne's "Taste and Tweet" portion of this year's Champagne Summit held in London, from the comfort of Flute Bar in NYC. With a selection of some of the world's best Champagnes, and my Twitter app, I took part in all the action and connected with Champagne lovers around the globe. CJ tells us all about her inspiration for the event below, as well as what's next for her brand! 

 TCD: Can you give us a brief background of who you are and what you do?

CJ: I’ve been in love with champagne since my first school trip to France, aged 15, and today I’m an award-winning champagne author and educator, media commentator and respected independent expert in champagne.

For me, champagne connects to everything, but the experience should be both accessible and inspirational at the same time. My goal in life is to make champagne accessible to everyone and help people to understand this magical wine’s many facets whilst also showcasing the very best in local sparkling wines − I do this in a variety of ways: educational articles and videos on my website, which include video interview tastings with the most interesting winemakers in Champagne – both large and small – as well as the best sparkling winemakers around the world. I also host public champagne and food matching master classes with the world’s finest chefs to showcase these amazing food wines with the very best cuisine on offer. Corporate and private events are another focus where I help my clients connect and engage all sorts of audiences through champagne experiences that enrich, educate and entertain at all levels. I’m definitely living an effervescent life, Cara!

TCD: How did you get involved with the Champagne Summit?

CJ: After the success of Sunrise on Champagne Day last year, I was approached by the editor of Harpers Wine & Spirit Magazine (organiser of The Champagne Summit) to participate in an expert panel at The Champagne Summit 2012. He asked me to speak to the UK Champagne trade about the benefits of consumer engagement through social media and to create also a themed champagne masterclass for this conference. Rather than just sharing a case study of my work around Champagne Day, I thought it would be much more exciting and engaging to create a live ‘tweetchat’ experience for those participating. Winning the Champagne Educator of The Year Award that same day was a totally unexpected and completely humbling experience, especially because the two runners up were previous winners Richard Bampfield, Master of Wine and Laura Clay, CIVC European Ambassador 2010.

TCD: What inspired you to bring a global angle to the Summit via social media?

CJ: Champagne is by its very nature a global brand, and so, despite the logistical nightmare, it seemed both entirely logical and appropriate to bring my global social media influence to bear to embed twitter within the fabric of this year’s Summit − whilst at the same time creating something fun and new for participants to get involved in. After all, that’s what I call ‘edutainment’. Judging by the waiting line outside my masterclass on the day, the lively commentary online and rave media reviews since the event, I think this sparkling social media experiment was a roaring success!

TCD: Do you feel Twitter changed the way people view wine and champagne? If so, how?

CJ: In my mind, champagne is a timeless icon of shared luxury that easily lends itself to social communication − after all, way before the advent of the internet superhighway, TV, radio or even planes, trains and automobiles, champagne was already famous around the world. Nevertheless, perhaps because of its incredibly long history and sustained prominent position, the champagne industry can be quite conservative and slow to adapt its communication style. To remain relevant to today’s consumers, champagne needs to assert its affordable luxury credentials − what better or more effective way to do this than to share all champagne’s magnificent stories than the social media airwaves? It means instantaneous, personalised, two-way, multimedia cost-effective communication with customers − it’s really marketing 101.

TCD: Favorite champagne?

CJ: I call all champagnes ‘my children’ and firmly believe there is a moment for every champagne and a champagne for every moment − so it’s really very hard to pick favourites. When asked this perennial question, before answering, I always consider the following:

(a)    Where am I?

(b)    Who am I with?

(c)    What time of day is it? (ie. are we eating, if so, what?)

As a rule of thumb − Blanc de Blancs in the morning, classic non-vintage for brunch/lunch and then when you have more time to appreciate things in the evening, it’s time to move on to vintage or prestige cuvée − if there could be only one champagne forever more − I would be satisfied with Krug.

TCD: What's next for Champagne Jayne?

CJ: I flew back from Europe just in time to celebrate the 20th anniversary of the Melbourne Food & Wine Festival and to begin work on an exciting food and wine TV pilot. Now I’m back in Sydney busy preparing a series of champagne edutainment experiences to mark Australian Mother’s Day in May and the Queen’s Diamond Jubilee celebrations in June. My next global champagne trek will include more conference speaking and themed master classes in London, another visit to Champagne, naturally, and potentially even a sparkling side trip to NYC to catch up with my champagne twitter-mates!

For more info visit www.champagnejayne.com

Ketogenic diet is effective for improving and reversing type 2 diabetes

This study was published in Nutrition and Metabolism 2008 Dec 19;5:36

Study title and authors:

The effect of a low-carbohydrate, ketogenic diet versus a low-glycemic index diet on glycemic control in type 2 diabetes mellitus.

Westman EC, Yancy WS Jr, Mavropoulos JC, Marquart M, McDuffie JR.

Department of Medicine, Duke University Medical Center, Durham, NC, USA. ewestman@duke.edu.

This study can be accessed at: http://www.ncbi.nlm.nih.gov/pubmed/19099589

This 24 week study assessed the effects of two diets on 84 obese subjects with type 2 diabetes.

The two diets consisted of:
(i) Food of a low glycemic index, low calorie (each participant was assigned a diet designed to give them 500 calories a day less than they needed to maintain their weight), 55% carbohydrate diet. (Low glycemic index diet).
(ii) Food of less than 20 grams of carbohydrate a day, unlimited calorie intake and unlimited amounts of animal foods such as meat, poultry, fish and eggs. (Ketogenic diet).

The study found:
(a) Those on the ketogenic diet lost 61% more weight than those on the low glycemic index diet.
(b) Harmful high blood glucose levels reduced by an extra 24% on the ketogenic diet compared to the low glycemic index diet.
(c) Harmful high insulin levels reduced by an extra 172% on the ketogenic diet compared to the low glycemic index diet.
(d) Harmful high Hb1AC levels reduced by an extra 1% on the ketogenic diet compared to the low glycemic index diet.
(e) Harmful high blood pressure levels reduced by an extra 55% on the ketogenic diet compared to the low glycemic index diet.
(f) Harmful high triglyceride levels reduced by an extra 249% on the ketogenic diet compared to the low glycemic index diet.
(g) Harmful high very-low density lipoprotein  (VLDL) cholesterol levels were reduced by an extra 203% on the ketogenic diet compared to the low glycemic index diet.
(h) Healthy high levels of high density lipoprotein (HDL) cholesterol were increased by 5.6 mg/dL (.14 mmol/l) on the ketogenic diet, whereas there was no change on the low glycemic index diet.

(i) Diabetes medications were reduced or eliminated in 95.2% in those on the ketogenic diet, whereas 62% of diabetes medications were reduced or eliminated in those on the low glycemic index diet.

The study shows how a ketogenic diet gives greater improvements than a low glycemic index diet and is effective for improving and reversing type 2 diabetes.

Links to other studies:
High fat diet to treat diabetes
Meat offers protection from diabetes and has anti-aging properties
High fat, low carbohydrate diets are an effective tool in the treatment of diabetes

Recent Media Appearances

Men's Health interviewed and quoted me in an article titled "Reprogram Your Metabolism", written by Lou Schuler.  Part of the article was related to the food reward concept.  I'm glad to see the idea gradually reaching the mainstream. 

Boing Boing recently covered an article by Dr. Hisham Ziauddeen and colleagues in Nature Reviews Neuroscience that questioned the idea that common obesity represents food addiction-- an idea that I often encounter in my reading.  Maggie Koerth-Baker asked me if I wanted to respond.  I sent her a response explaining that I agree with the authors' conclusions and I also doubt obesity is food addiction per se, as I have explained in the past, although a subset of obese people can be addicted to food.  I explained that the conclusions of the paper are consistent with the idea that food reward influences fat mass.  You can find my explanation here.

At first I was afraid, I was petrified...

My titles are becoming increasingly blatantly song-orientated. No YouTube video, this time.

I just read Hans Wu's latest post Alzheimer's and Dementia and had a few thoughts.

1) In the early stages of mental decline, there is still self-awareness and the process is frightening. Constant reassurance is the best thing for somebody in this state. As self-awareness fades, one becomes happy. An example of this is HAL-9000 as his memory modules were being unplugged in the film "2001 a space odyssey". My mum is in this state, thank goodness.

I entered this state temporarily during an Insulin Shock Test on my pituitary gland, when my serum glucose fell to 1.5mmol/L (27mg/dL) under medical supervision. I was blissfully unaware of my confusion. Too much alcohol in the blood also causes loss of self-awareness. I entered this state last week while socialising with a friend. After half a bottle of White Zinfandel, I was blissfully unaware of my merriness!

2) When I see "arterial stiffness", I think "inappropriate calcification" and "Vitamin K2".

3) Transient Ischaemic Attacks (TIAs a.k.a. mini-strokes) cause loss of blood flow to parts of the brain, resulting in amnesia. There may be some permanent brain damage, depending on how long the TIAs last. TIAs can be caused by spasms in arteries within the brain. Ditto migraines.

When I see "spasm", I think "magnesium".

Frequent intake of soft drinks and juice is associated with an increased risk for development of type II diabetes

This study was published in the American Journal of Epidemiology 2010 Mar 15;171(6):701-8

Study title and authors:

Soft drink and juice consumption and risk of physician-diagnosed incident type 2 diabetes: the Singapore Chinese Health Study.

Odegaard AO, Koh WP, Arakawa K, Yu MC, Pereira MA.

University of Minnesota, Minneapolis,Minnesota, USA. odeg0025@umn.edu

This study can be accessed at: http://www.ncbi.nlm.nih.gov/pubmed/20160170

This five year study examined the association between soft drinks and juice and the risk of type II diabetes in 43,580 participants aged 45-74 years who were free of diabetes and other chronic diseases at the start of the study.

The study found:
(a) Those who consumed 2 or more soft drinks per week had a 42% increased risk of type II diabetes compared to those who almost never consumed soft drinks.
(b) Those who consumed 2 or more juice drinks per week had a 29% increased risk of type II diabetes compared to those who almost never consumed juice drinks.

This study shows that frequent intake of soft drinks and juice is associated with an increased risk for development of type II diabetes.

Links to other studies:
Drinking cola is associated with a 87% increased risk for development of type 2 diabetes
Cola and other soft drinks increase the risk of diabetes by 24%
Both sugar-sweetened and artificially sweetened drinks increase the risk type II diabetes

The latest "wonder" drugs.

You may have read Aspirin 'cuts cancer death risk by 37 per cent'. 37 per cent, I tell ya!

Or even The £1.40 heart pill lifesaver: 10,000 patients a year could be saved by newly-licensed drug. Ivabradine cuts heart failure deaths by 39 per cent. 39 per cent, I tell ya!

Impressive, huh? Well, not really.

If you read Vitamin D and calcium supplementation reduces cancer risk: results of a randomized trial, you'll see that, taking the results from years 2 to 5 inclusive (to eliminate women who had cancer before the start of the study), there's a 77 per cent reduction in cancer deaths in the intervention group. Funny how that fact isn't trumpeted in the press.

If you read Dietary Intake of Menaquinone Is Associated with a Reduced Risk of Coronary Heart Disease: The Rotterdam Study, you'll see that a modest intake (greater than 32.7ug/day) of Vitamin K2 is associated with a 57 per cent reduction in heart attack deaths. There are far more heart attacks than heart failures. Funny how that fact isn't trumpeted in the press.

Sunday morning mantra: The more you associate yourself with positive people, the more you will find a sense of calm and happiness in your life. Let the toxic people ruin their own lives, not yours!

Meat, eggs and saturated fat reduce the risk of diabetes

This study was published in the European Journal of Clinical Nutrition 2003 Apr;57(4):523-30

Study title and authors:

Diet and glucose tolerance in a Chinese population.

Woo J, Ho SC, Sham A, Sea MM, Lam KS, Lam TH, Janus ED.

Department of Medicine and Therapeutics, The Chinese University of Hong Kong, Hong Kong, Republic of China. jeanwoowong@cuhk.edu.hk

This study can be accessed at: http://www.ncbi.nlm.nih.gov/pubmed/12700613

The study investigated the dietary patterns in 988 Hong Kong Chinese subjects with or without diabetes to determine if there is any association between diet and diabetes.

The study found:
(a) Those with diabetes consumed 4.5% more rice, noodles and pasta than those without diabetes.
(b) Those with diabetes consumed 17% more vegetables than those without diabetes.
(c) Those with diabetes consumed 25% more soy than those without diabetes.
(d) Those with diabetes consumed 13% less meat than those without diabetes.
(e) Those with diabetes consumed 25% less eggs than those without diabetes.
(f) Those with diabetes consumed 12% less saturated fat than those without diabetes.

This study shows that a higher consumption of meat, eggs and saturated fat reduces the risk of diabetes, whereas a higher consumption of soy and carbohydrate rich foods increases the risk of diabetes.

Links to other studies:
Beneficial effects of a high fat, low carbohydrate diet on fat reduction in type 2 diabetic patients with obesity
Diabetes rates have tripled since the low fat crusade started in 1977
High-carbohydrate diets cause a significant rise in blood sugar

You’re invited to celebrate!

 

What if you allowed yourself to have whatever you wanted to eat? Good cake (my personal favorite), great bread (ok, maybe that’s my real favorite), quality ingredients like aromatic extra virgin olive oil?

What if you allowed yourself to feel like queen or king for the day—every day? Not to shun your responsibilities at work or at home, of course—but to see yourself as special? If you allowed yourself:

• the power to speak your mind, to ask for what you need?
• the right to take control of your health?
• the ability to eat in the presence of others, foods they don’t think you should be eating?
• the chance to act as if you’re deserving of pleasure—of time for yourself, of adequate nourishment, of enjoying what you’re eating, or getting enough sleep?

Imagine if you thought, if you truly believed that your body is worth taking care of. Then you’d consider the consequences of your actions, when you are thinking about restricting your food intake, or eating despite feeling stuffed, or doing harmful things to your body. Then you might exercise—but not excessively—and you might limit yourself to activities that you really enjoyed.

Imagine if you knew and trusted that there will always be another serving of ice cream tomorrow—that you don’t have to get it all in today. How would that change your thoughts and the amount of ice cream you might eat?

Dear readers, give me a gift today. Take this day— just today to start— to do something nice for your self. Allow yourself to eat something you don’t, in your own mind, believe you’re allowed to eat. Carve out some time, just a wee bit, even, to enjoy your space or to do something you enjoy, just for you.

It’s my birthday today, and I’d like you all to have that gift.

I already eat what I want every day of the year—in amounts that make me comfortable—for the most part. I respect my body—skipping my workout when I’m feeling the need, getting more sleep when my body urges it. Ok, the sleep part’s not always so easy for me! And you probably have learned by now that I don’t struggle much with making my needs known.

So I’m asking for what I want on this birthday. I want to make a difference. I want to feel that something I’ve said has helped you shift your own thinking and change some behavior for the better. I’d love you to treat yourself today—not just on a birthday (if that even happens)—in a way that helps you move forward in your goals.

At least make a wish and set your sights on your direction today!

And please share your experiences in the comments!

As meat and fat consumption increase the rates of stomach cancer decrease

This study was published in Cancer Research 1975 Nov;35(11 Pt. 2):3460-3

Study title and author:

Epidemiology of cancer of the stomach with special reference to its recent decrease in Japan.

Hirayama T.

This study can be accessed at: http://www.ncbi.nlm.nih.gov/pubmed/1192411

Hirayama notes that in Japan death rates for stomach cancer have been declining. The study investigated the connection between the decreased death rates and stomach cancer.

Over an 18 year period male stomach cancer death rate have fallen by:
25%  in the age group 40 to 44
34% in the age group 45 to 49,
35% in the age group 50 t0 54
30% in the age group 55 to 59
30% in the age group 60 to 64
19% in the age group 65 to 69

Over the same period female death rates have also fallen. Their rates are:
25%  in the age group 40 to 44
22% in the age group 45 to 49,
30% in the age group 50 t0 54
31% in the age group 55 to 59
28% in the age group 60 to 64
30% in the age group 65 to 69

Hiramaya found the following changes in food consumption:
(a) Carbohydrate consumption decreased by 14%.
(b) Rice consumption decreased by 19%.
(c) Potato consumption decreased by 56%.
(d) Fat consumption increased by 126%.
(e) Egg consumption increased by 1191%
(f) Meat consumption increased by 1269%.

This study found that as carbohydrate consumption declined and meat and fat consumption increased the rates of stomach cancer decreased.

Links to other studies:
Eating red meat helps to reduce the risk of colon cancer by 29%
Women who eat high quantities of meat have less incidence of breast cancer
High amounts of dietary red meat, eggs and fat are associated with decreased rates of pancreatic cancer

Gluten-Free Vanilla Cornbread Recipe

A wedge of vanilla cornbread. Gluten-free yum.

This is not your average weeknight cornbread. You know, the one you toss together from a gluten-free mix to serve with a bowl of white chicken chili as you catch up with Mad Men season four. Nope. This tender cake-like cornbread is a pinch more elegant. A gently sweet treat you might serve at high tea with a gaggle of girlfriends (or low tea, depending upon the company you keep). Picture fresh cut flowers on the table, stemmed glasses filled with dewy fresh berries, a pot of Earl Grey tea or organic chamomile buds steeping beneath a cozy.

This is the sort of cornbread that begs to be served with style. That longs to be gussied up. The kind of cornbread you eat with a fork.

A cornbread that secretly dreams of being cake.

Read more + get the recipe >>

High fat diets have beneficial effects in the treatment of diabetes

This study was published in Diabetes Care 1993 Dec;16(12):1565-71

Study title and authors:
Effects on blood pressure, glucose, and lipid levels of a high-monounsaturated fat diet compared with a high-carbohydrate diet in NIDDM subjects.

Rasmussen OW, Thomsen C, Hansen KW, Vesterlund M, Winther E, Hermansen K.
Medical Department M, Aarhus Community Hospital, Denmark.

This study can be accessed at: http://www.ncbi.nlm.nih.gov/pubmed/8117360

This study compared the influence of a diets high in carbohydrates or fats on 15 type two diabetics. The patients were assigned to each diet for a three week period, with a three week gap in between the diets.

The diets consisted of:
(i) 50% carbohydrate, 20% protein, 30% fat (high carbohydrate diet).
(ii) 30% carbohydrate, 20% protein, 50% fat (high fat diet).

The study found:
(a) The high fat diet reduced harmful high blood pressure levels compared to the high carbohydrate diet.
(b) The high fat diet reduced the harmful blood glucose levels compared to the high carbohydrate diet.

The results of the study show that a high fat diet has beneficial effects in the treatment of diabetes.

Links to other studies:
A high fat/low carbohydrate diet reduces high blood sugar levels
High fat, low carbohydrate diets are an effective tool in the treatment of diabetes
High-carbohydrate diets cause a significant rise in blood sugar

Food Reward: Approaching a Scientific Consensus

Review papers provide a bird's-eye view of a field from the perspective of experts.  Recent review papers show that many obesity researchers are converging on a model for the development of obesity that includes excessive food reward*, in addition to other factors such as physical inactivity, behavioral traits, and alterations in the function of the hypothalamus (a key brain region for the regulation of body fatness).  Take for example the four new review papers I posted recently by obesity and reward researchers:
Read more »

Quinoa with Roasted Brussels Sprouts, Leeks and Slivered Almonds

Gluten-free quinoa with Brussels sprouts, leeks and almonds.

If you've been hanging with me for awhile here on Gluten-Free Goddess, you already know how much I dig quinoa. It's one of my favorite gluten-free grains. I've grown to love- even crave- quinoa's distinct smoky-nutty flavor. More assertive than rice or oatmeal, the taste of quinoa gives gluten-free baked goods and grainy side dishes a certain je ne sais quoi that feels nourishing, healthy, and satisfying all at once. In a very understated, happy blue skies kind of way, I mean.

Not in a pious eat-this-it's-good-for-you kind of way.

Though I'm sure there are plenty of quinoa converts that proselytize its admirable qualities in the nutrition arena (and why not? Its protein profile is a vegan's wet dream) I prefer to love my quinoa on its own unassuming terms. Even though folks have dubbed her Queen of Grains and Mother of all Vegan Goodness in the Bunny Scampering Universe, I love her just because. Without projection. Without expectation. Or assumption.

I meet quinoa where she stands. I accept her for who she is. In all her cute as a button faux grain glory. After all, her botanical name is Goosefoot. Not a very glamorous moniker. Imagine being saddled with that one.

Hey, you! Goosefoot. That's right. I'm talking to you.

Sweet Mother Mary. Can you imagine? No wonder she chose to change her name. Keen-wa is so much sexier.

So Quinoa, honey. What are you doing tonight? Wanna come over? I've got some Adele.

You can even stay for breakfast.

Read more + get the recipe >>

Do not exceed the recommended intake/dosage.

The above warning is on mum's fish oil and on all supplements. The recommended daily intake (RDI) for Seven Seas fish oil for adults & children over 12 is 10ml/day, or 1 capsule/day if in capsules.
1 capsule contains 360mg of EPA+DHA.

Seven Seas fish oil must be dangerous stuff!

Here's some perspective. A small can (213g) of wild Alaskan red salmon contains 14g of fish oil and 1.9g of EPA+DHA. That's 533% the amount you get in one capsule of Seven Seas fish oil. There are no warnings on small cans of wild Alaskan red salmon to not eat more than a fifth of a can a day. I usually eat a whole can at a time. My brain really likes this. See Guess who didn't look after his brain?

For breakfast, I sometimes eat ten Brazil nuts and ten prunes washed down with a milky coffee. Ten Brazil nuts contain ~4,000ug of selenium. That's about 1,000% the RDI for selenium. However, I'm not showing any symptoms of selenium toxicity.

EDIT: I may be showing one symptom. Somebody told me that I smelled slightly of garlic. I had eaten a lot of raw onion on liver pate earlier that day and I was giving off a smell of onion. This has happened before.

Moral of the story: Get nutrients from foods wherever possible.

Higher meat consumption is associated with a reduced risk of developing type II diabetes

This study was published in the International Journal of Medical Sciences 2006 Oct 27;3(4):152-9

Study title and authors:
The association of meat intake and the risk of type 2 diabetes may be modified by body weight.

Villegas R, Shu XO, Gao YT, Yang G, Cai H, Li H, Zheng W.
Vanderbilt Epidemiology Center, Vanderbilt University Medical Center, 1215 21st Avenue South, Nashville, TN 37232-8300, USA.

This study can be accessed at: http://www.ncbi.nlm.nih.gov/pubmed/17088942

The aim of the study was to investigate the association between meat intake and incidence of type II diabetes. The study included 74,493 middle-aged Chinese women, average age 51 years, who were followed for 4.6 years.

The study found:
(a) Those who consumed the most meat had a 17% reduced risk of developing type II diabetes compared to those who consumed the least meat.
(b) Those who consumed the most red meat had a 6% reduced risk of developing type II diabetes compared to those who consumed the least red meat.
(c) Those who consumed the most bacon had a 7% reduced risk of developing type II diabetes compared to those who consumed no bacon.

This study shows that higher meat consumption is associated with a reduced risk of developing type II diabetes.

Diets high in fat and low in carbohydrate may decrease the risk of diabetes

This study was published in the American Journal of Clinical Nutrition 2008 Feb;87(2):339-46

Study title and authors:
Low-carbohydrate-diet score and risk of type 2 diabetes in women.

Halton TL, Liu S, Manson JE, Hu FB.
Department of Nutrition, Harvard School of Public Health, Boston, MA 02215, USA.

This study can be accessed at: http://www.ncbi.nlm.nih.gov/pubmed/18258623

The study examined the association of dietary carbohydrate, protein and fat with type II diabetes. The study included 85,059 women and lasted for 20 years.

The study found:
(a) Those that ate the most carbohydrate had a 26% increased risk of type II diabetes compared to those who ate the least carbohydrate.
(b) Those that consumed diets with the highest glycemic load had an 147% increased risk of type II diabetes compared to those who consumed the lowest glycemic load.
(c) Those that ate the most fat had a 9% decreased risk of type II diabetes compared to those who ate the least fat.
(d) Those that ate the most animal fat had a 4% decreased risk of type II diabetes compared to those who ate the least animal fat.

This study shows that diets high in fat and low in carbohydrate may decrease the risk of diabetes.

Happy Spring!

Hello ladies, I've missed you :)

Favorite Spring Recipes for a Gluten-Free Diet

Lighten up. Celebrate Spring gluten-free!

Celebrate a Gluten-Free Spring

Spring is here! Shake off the winter blahs. It's time to lighten up and get your fresh on. Browse this collection of my favorite gluten-free diet recipes for Spring and get inspired. 

Soups are vibrant, clean and simple, brunch is all about eggs (and blueberry flax muffins!), and quinoa is queen.

Try a new recipe today and wake up your taste buds.

Read more + get the recipe >>

As children eat less saturated fat and cholesterol - their obesity rates have soared

This study was published in the American Journal of Clinical Nutrition 2000 Nov;72(5 Suppl):1343S-1353S

Study title and authors:

Energy and fat intakes of children and adolescents in the united states: data from the national health and nutrition examination surveys.

Troiano RP, Briefel RR, Carroll MD, Bialostosky K.

Division of Cancer Control and Population Sciences, National Cancer Institute, National Institutes of Health, Bethesda, MD 20892-7344, USA. troiano@mail.nih.gov

This study can be accessed at: http://www.ncbi.nlm.nih.gov/pubmed/11063476?dopt=Abstract

This study analysed trends in energy and fat intake and obesity in 2-19 year olds.

Troiano notes that child obesity rates have risen dramatically from 1971 to 1994:
(i) From 1971 to 1994 obesity has risen by 75% in 4-5 year olds.
(ii) From 1971 to 1994 obesity has risen by 200% in 6-11 year old boys.
(iii) From 1971 to 1994 obesity has risen by 175% in 6-11 year old girls.
(iv) From 1971 to 1994 obesity has risen by 111% in 12-17 year old boys.
(v) From 1971 to 1994 obesity has risen by 54% in 12-17 year old girls.

In that same time period total calorie consumption has decreased across a majority of the age groups, and fat and cholesterol consumption has decreased in every age group:
(a) Total calorie intake decreased by 4% in 2-5 year olds.
(b) Total calorie intake decreased by 3.5% in 6-11 year olds.
(c) Total calorie intake increased by 4% in 12-19 year olds.
(d) Total fat consumption decreased by 3.4% in 2-5 year olds.
(e) Total fat consumption decreased by 2.6% in 6-11 year olds.
(f) Total fat consumption decreased by 3.1% in 12-19 year olds.
(g) Saturated fat consumption decreased by 1.3% in 2-5 year olds.
(h) Saturated fat consumption decreased by 1.4% in 6-11 year olds.
(i) Saturated fat consumption decreased by 1.9% in 12-19 year olds.
(j) Cholesterol consumption decreased by 64 mg in 2-5 year olds.
(k) Cholesterol consumption decreased by 51 mg in 6-11 year olds.
(l) Cholesterol consumption decreased by 129 mg in 12-19 year olds.

Other trends noted in the study from 1971 to 1994 include:
(m) An increase in non citrus juice and soft drink consumption.
(n) Soft drink consumption tripled in teenage boys.
(o) A decline in milk consumption.

In this time frame the incidence of diabetes has risen by 105%.

This study shows that over a 23 year period the consumption of total fat, saturated fat and cholesterol declined in children aged 2-19. This has coincided with a dramatic increase in the consumption of soft drinks and incidence of obesity and diabetes. 

Speaking at AHS12

I'll be giving a 40 minute presentation at the Ancestral Health Symposium this summer titled "Digestive Health, Inflammation and the Metabolic Syndrome".  Here's the abstract:

The “metabolic syndrome” is a cluster of health problems including abdominal obesity, insulin resistance, low-grade inflammation, high blood pressure and blood lipid abnormalities that currently affects one third of American adults.  It is the quintessential modern metabolic disorder and a major risk factor for diabetes, heart disease and certain cancers.  This talk will explore emerging links between diet, gut flora, digestive health and the development of the metabolic syndrome.  The audience will learn about factors that may help maintain digestive and metabolic health for themselves and the next generation.

Excessive fat mass is an important contributor to the metabolic syndrome, but at the same level of body fatness, some people are metabolically normal while others are extremely impaired.  Even among obese people, most of whom have the metabolic syndrome, about 20 percent are metabolically normal, with normal fasting insulin and insulin sensitivity, normal blood pressure, normal circulating inflammatory markers, and normal blood lipids.

What determines this?  Emerging research suggests that one factor is digestive health, including the bacterial ecosystem inside each person's digestive tract, and the integrity of the gut barrier.  I'll review some of this research in my talk, and leave the audience with actionable information for maintaining gastrointestinal and metabolic health.  Most of this information will not have been covered on this blog.

The Ancestral Health Symposium will be from August 9-12 at Harvard Law School in Boston, presented in conjunction with the Harvard Food Law society.  Tickets are currently available-- get them before they sell out!  Last year, they went fast.

See you there!

Low levels of zinc may be a risk factor for diabetes and heart disease

This study was published in the Journal of the American College of Nutrition 1998 Dec;17(6):564-70

Study title and authors:

Current zinc intake and risk of diabetes and coronary artery disease and factors associated with insulin resistance in rural and urban populations of North India.

Singh RB, Niaz MA, Rastogi SS, Bajaj S, Gaoli Z, Shoumin Z.

Center of Nutrition and Heart Research Laboratory, Medical Hospital and Research Center, Moradabad, India.

This study can be accessed at: http://www.ncbi.nlm.nih.gov/pubmed/9853535

This study set out to determine the association between zinc intake and prevalence of heart disease and diabetes. The study included 3,575 subjects, aged 25 to 64 years.

The study found:
(a) The prevalence of heart disease and diabetes was significantly higher among subjects consuming lower intakes of dietary zinc.
(b) Those with lower zinc intake had unhealthy higher blood pressure.
(c) Those with lower zinc intake had unhealthy higher triglyceride levels.
(d) Those with lower zinc intake had unhealthy lower levels of the beneficial high density lipoprotein (HDL) cholesterol levels.

This study shows that low levels of zinc appear to be a risk factor of diabetes and heart disease.

The richest dietary source of zinc are; beef, lamb, poultry, oysters and crab.

Reaching Your Peak: Guidance to Keep You Moving Forward

My favorite place to hike: Franconia Ridge, NH

I love to hike, but I need to tackle hikes that are achievable. Hike Everest next Friday? That’s crazy! It’s so out of reach for my fitness level, for this time frame, and for my psyche, that I think, “why should I even bother to start training? I’m just not gonna make it”. But if I set realistic goals—attainable heights allowing for modest changes in elevation, I’m golden. Yes, small steps forward really work.

Now if I’m getting a bit fatigued on a hike or even a bit fearful, and I just feel like stopping, I’ve got to consider my options. Is it safe to hover, unprotected, unsupported, ¾ of the way there? Will I be left feeling like a failure because I turned back? Or can I pace myself as I continue up, perhaps accepting less change in elevation each hour, staying the course until I reach my goal? Of course, I have to continue to refuel to enable me to think sensibly about my options!

Gorgeous below, winter conditions at the peak.
Even successful recovery has its surprises.

As I near the peak my pace quickens. And then, at last, I reach it. I can survey the beauty at the top, shifting my perspective. And I can appreciate my achievement.

As for the descent—there are rocky times, to take this analogy further. And for me at least, there are plenty of slips. Truly, I struggle more with the downhill part of my hikes, perhaps due to my fear of falling. But experience proves I can do it. That I can pick myself up and keep moving. 

The view and the feeling from the top make it all worth it all.

“And what does this have to do with me”, you’re wondering?

Stopping Midway On the Weekends

You worked so hard all week, Monday through Friday, staying on track with your eating. For some, this means sticking, more or less, to a meal plan. For others it requires respecting hunger and responding appropriately, distinguishing hunger from a range of other eating triggers.  You pushed past the challenges of social eating. And you countered your unhealthy thinking which leads you astray. You know, the thoughts of “I’ll just get back on track tomorrow” or “So I skip a meal—so what?” Or “What the heck, I’ve already messed up—I may as well keep going since I’ve already blown it!”

So you cut yourself some slack on the weekends. You deserve it, right? What’s a couple of day’s offgoing to matter? Or maybe you’re just tired of working on your eating, or controlling your activity or your behaviors. As one teen patient expressed, “I’m not about to have this take over my life”, with “this” referring to his time-consuming recovery.

I hated to tell him, but that is absolutely what he needed to do—to have recovery take over his life. Yes, for right now, eating needs to be elevated to the number one priority. In addition to medical appointments, there is nothing more important than focusing on meeting your body’s needs.

You want to be present to assist your kids or an ailing parent? You’ve got to nourish yourself first. You want to feel well physically and take control of your health—to have more energy, to regain your fitness, to prevent a wealth of consequences from a poor diet? (Regardless of what side of the scale you weigh in at). Then you’ve got to shift priorities.

Sure, I know it’s more challenging for most of you on weekends. There’s the lack of structure, the shift in sleep schedule, and the need to be flexible. There’s the social eating, and perhaps drinking. And the fact that everyone’s needs may come first on your days off. Slips will, of course, happen.

But consider the consequence of a bigger slide. Recurring slips on the weekends mean you’ve got to work even harder to get back on track on Monday. View Saturday and Sunday as opportunities to check out, and you will slip into viewing your week in black and white terms; you’ll be eating in two phases—“on track” or “off track”, “in recovery mode” versus “off recovery mode”—far from the moderate sensibility we are striving for.

You’ll feel more discouraged with this repeated process, taking one step forward and two steps back. You’ll continuing to think you’re working so hard, while failing to acknowledge that you’ve lost a lot of ground on your day’s off.

It's a lot easier with support along the way!

There’s no checking out for the weekends. There’s no stopping half way toward recovery, or toward normalizing your relationship with food. It can’t be a 9-5 job. And if you give in to this downward pull, it will only make things more challenging. You’ll have to psyche yourself to start the process again, to begin the climb from the start. You’ll be investing a lot more resources—both time and mental energy. And ultimately, you’ll have a lot more ground to cover!

Really, it’s a lot easier to move slowly to the top, with a few supports along the way.

Thoughts? Please do share!