Archive for March, 2012


Posted on March 28, 2012. Filed under: Uncategorized | Tags: , , , |

BARIATRIC SURGERY FOR DIABETES. Let’s think about it!!! Weight loss is the most effective treatment for persons with diabetes and obesity. This is most safely done though and intensive nutrition weight loss program. I have treated over 5000 patients with diabetes and obesity and many have achieve remission of their diabetes and even gone 20 years after stopping insulin while on our Simple Diet and Simple Lifetime diet. The risks and complications of bariatric surgery are scary. With gastric bypass surgery one in 63 patients die within one year and 40% have complications in the first year. Lap-band surgery has lower death rates but more frequent complications. So, I always tell my patients they need to try diet for weight loss seriously before subjecting themselves to the scary risks of surgery. See my blog on Bariatric Surgery References and Chapter 11 of my book, The Simple Diet for details and references. Best, Nutdoc

Read Full Post | Make a Comment ( 2 so far )


Posted on March 12, 2012. Filed under: Uncategorized | Tags: , , , , |

A. KEEPING RECORDS. Did you know that in Upward Basketball for elementary school children they do not keep score. The object is to have good wholesome fun, not the win. BUT, when we are working on Weight and Health Management, while this is FUN (!?), we need to be winners for our weight to behave the way we plan. Keeping score is vital in this process. On the Simple Diet, we ask you to keep Daily Summary Charts of intake of entrees, shakes, fruits, and vegetables as well as physical activity. Successful people also keep Weekly Summary Charts (as posted on Nutdoc) of food intake, physical activity and weight. This way you can maintain your WINNING ways until you reach your weight goal.

B. EXERCISE LIMITED. I have treated many patients with this diet who were in wheel chairs. In the book we chronicle the story of a lady who ditched her wheel chair and became a ‘shopaholic’ at the mall as she increased her walking with her granddaughter. Exercise is more of a challenge if you cannot walk but most people have found ways to be more active. You can do the upper body exercises illustrated in the book and probably the straight leg raises and maybe the prone leg raises while in bed. Many people with arthritis and limited walking abilities can do water aerobics. Many people with knee problems that limit their walking can use a recumbent exercise bicycle. Your doctor and physical therapist can give you more specific guidance. Let’s try to get movin’!

C. SALAD DRESSINGS AND CONDIMENTS.The Simple Diet includes use of salad dressings and other condiments with 15 calories of less per tablespoon. We recommend using no more than two tablespoons of these condiments per meal. I pour 1 tablespoon of fat-free Ranch Dressing on the side of my plate and use as dip for my raw vegetables at lunch and then use less than 2 tablespoons of fat-free French dressing on my salad in the evening. In restaurants where low-fat salad dressings are served in a small bowl at the side, I dip the tines of my fork into the dressing and then into my salad.

D. WINE AS A FRUIT? “May I count wine as a fruit on the Simple Diet?” The legalistic Dr. A. says, “No, will power dissolves in alcohol!” Seriously, in Phase One of the Simple Diet, wine is not considered a fruit and using alcohol during this phase greatly reduces your chances of getting to your weight goal. On the Simple Lifetime Diet, wine and alcohol in moderation (7 drinks/wk for women, 10 drinks/wk for men– guidelines of health authorites) is permitted.

E. SHELF-STABLE ENTREES: When I travel I always take shelf-stable entrees that do not require refrigeration. And, they are already cooked and can be heated for one minute in a microwave. I often eat them without heating in the car or on a plane. My favorites are from HMR, available at or at 1-888-446-2846. Other shelf-stable entrees such as Compleats® or Dinty Moore® from Hormel, are available at grocery and drug stores.


Good luck, Nutdoc

Read Full Post | Make a Comment ( 4 so far )


Posted on March 12, 2012. Filed under: Uncategorized | Tags: , , , , , , , |

SALT or SODIUM: Most Americans consume far higher amounts of sodium than the US Department of Agriculture (USDA) and the American Heart Association recommend. The average US adult consumes more than 3200 mg per day, not including the salt they add from a shaker. We conservatively estimate that many obese individuals consume more than 5000 mg of sodium from their food and salt shaker. The Simple Diet is a low sodium diet. We usually treat people with congestive heart failure with the standard Simple Diet and ask them to avoid extremely high sodium-containing entrees and canned vegetables (usually high in sodium).

The US Dietary Guidelines recommends that adults consume 2300 mg of sodium or less per day; persons at high risk for hypertension (including African-Americans and persons over age 51) and those with hypertension, congestive heart failure, diabetes, or kidney disease should consume less than 1500 mg of sodium per day.

Average sodium intakes from the Simple Diet is around 1600 to 2000 mg per day, within the US Dietary Guidelines. With diligent shopping you can find shakes with 200 mg sodium per shake and entrees with 300 to 400 mg per entrée. This would bring your sodium intake to about 1400 mg per day if you don’t use canned vegetables. [Rinsing canned vegetables can lower the sodium content by 40%!]

So most individuals can use the Simple Diet and not worry about sodium. Eat and enjoy.


The Simple Diet and the Simple Lifetime Diet are the most health-promoting diets for persons with diabetes and hypoglycemia. In 2004, Dr. David Jenkins of the University of Toronto (one of the most prominent and influential nutrition and diabetes medical doctors and nutrition leaders in the world) and I reviewed the world literature and concluded that a high carbohydrate, high fiber, low fat diet was the most highly recommended diet for persons with diabetes by diabetes and nutrition authorities from all over the world. The evidence has not changed in the last 8 years. The Simple Lifetime Diet incorporates all of the enhancements to this diet that my research group has developed since we first reported this diet in 1976. I have treated over 5000 diabetic individuals with these diets with great success. My book chronicles some of their stories as do more than 50 research publications. Often we see dramatic reductions in insulin and medication requirements. Talk to your doctor and enjoy. Dr. A.

Read Full Post | Make a Comment ( None so far )

1. Simple Diet Challenges

Posted on March 1, 2012. Filed under: Uncategorized | Tags: , , , |

A. COOKING FOR THE FAMILY. The guidelines for the Simple Lifetime Diet in Chapter 12 help you cook for your family. This is a healthy diet for everyone. You can join the family with a salad and have your entree while they have a good protein choice such as white meat. All of you can enjoy your favorite vegetables. Then you can enjoy a variety of fruits with them for dessert. I use Splenda on my fruit as well as a sugar free Carmel syrup (DaVinci Gourmet(R)). Your family may enjoy have some low-fat yogurt with their fruit.
B. YOGURT INSTEAD OF SHAKE? This is a reasonable request since the yogurt meets the protein, calorie and fat guidelines. The disadvantage of yogurt is that you are getting 120 cal in about 5 oz. while many shakes have 10-20 oz. of volume. This deviation from the recommended diet may lead to other substitutions that may lead to diet deviations and, consequently, less weight loss.
C. SUBSTITUTING FOOD FOR AND ENTREE. One good question relates to Subway sandwiches. Some are reported to have less than 300 calories, more than 9 g of fat, and 12 g or more of protein. This may be accurate for one prepared in the company research kitchen but may really underestimate the calorie and fat content as prepared in the shop. What about extra cheese, generous mayonnise, etc. In general people do better on the Simple Diet if they do not have any foods not included in the guidelines.
D. SHAKES FOR THE FAMILY. Many children and even adults love the smoothies suggested in the Simple Diet book. Try some fun recipes for your family.
E. TROUBLE WITH THREE SHAKES/DAY? Some people tell me that “can’t take three shakes/day.” My experience with over 1500 people on the Simple Diet suggests two things. First, the volume of food is too much in the beginning. If this is the case, buy shakes that have fewer oz. (8 instead of 12) or make powdered shakes with smaller amounts of water or diet soda. My favorite shake makes a great pudding with just about 4 oz. of water. Second, some people do not enjoy shakes that much. That’s the reason most diets or programs do not rely on shakes. But shakes are, in my opinion, the most important ingredient in the Simple Diet. For this reason, the Simple Diet allows people to achieve 2 to 4 times more weight loss than the other diets or programs. Use affirming self-talk, “Using three shakes per day is very important in helping me lose the weight I plan to lose.
Good luck, Nutdoc

Read Full Post | Make a Comment ( 7 so far )


    Nutrition solutions for dealing with cholesterol, diabetes, or weight management.


    Subscribe Via RSS

    • Subscribe with Bloglines
    • Add your feed to Newsburst from CNET
    • Subscribe in Google Reader
    • Add to My Yahoo!
    • Subscribe in NewsGator Online
    • The latest comments to all posts in RSS


Liked it here?
Why not try sites on the blogroll...