diet

SLEEP WEIGHT AWAY

Posted on August 5, 2012. Filed under: diet, diet | Tags: , , , , , |

Many of us do not get adequate sleep. The routine of not getting enough sleep contributes to weight gain and make weight loss more difficult. Most people require seven (7!) hours of sleep each night for optimal health and weight management. Sometimes people on weight loss plans use more caffeine to reduce food intake. This may be counterproductive because increased caffeine intake may aggravate the weight problem. Often inadequate sleep is related to poor stress management. Good sleep “hygiene” or practices include: planning your bedtime so you will get seven hours of sleep each night; doing relaxing things like reading or listening to soothing music for 30 minutes before “to sleep time”; quiet meditation at bedtime; and not watching TV during this last 30 minutes before “to sleep time.” Good luck, Jim

References

1.   Leproult R, Copinschi G, Buxton O, Van CE. Sleep loss results in an elevation of cortisol levels the next evening. Sleep 1997;20:865-70.

2.   Vgontzas AN, Bixler EO, Chrousos GP, Pejovic S. Obesity and sleep disturbances: meaningful sub-typing of obesity. Arch Physiol Biochem 2008;114:224-36.

3.   St-Onge MP, Roberts AL, Chen J et al. Short sleep duration increases energy intakes but does not change energy expenditure in normal-weight individuals. Am J Clin Nutr 2011;94:410-6.

4.   Patel SR, Hu FB. Short sleep duration and weight gain: a systematic review. Obesity (Silver Spring) 2008;16:643-53.

5.   Chen X, Beydoun MA, Wang Y. Is sleep duration associated with childhood obesity? A systematic review and meta-analysis. Obesity (Silver Spring) 2008;16:265-74.

6.   Patel SR, Malhotra A, White DP, Gottlieb DJ, Hu FB. Association between reduced sleep and weight gain in women. Am J Epidemiol 2006;164:947-54.

 

 

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Why worry about your blood cholesterol?

Posted on February 28, 2011. Filed under: cholesterol, diet | Tags: , , , , , |

Your blood cholesterol level is a major indicator of the diet that you are eating. If your cholesterol is higher than 200 mg/dl (or your LDL-bad guy cholesterol is above 130 mg/dl) you probably are eating more saturated fat from meat and dairy products and too much cholesterol from eggs, meat, processed meats (sausage, lunch meat, etc.) and dairy products.

A high intake for saturated fat and cholesterol is associated with a very high risk for heart attack, stroke, high blood pressure, diabetes, obesity and cancer. These are major killer diseases for Western people. Vegetarians and societies that have low intakes of these animal products have much lower rates of all of these diseases.

Of course, you inherit genes from your parents that affect your blood cholesterol. I inherited high cholesterol genes from my mother and my LDL- (bad guy) cholesterol runs above 200 mg/dl if I do not watch my diet carefully. Since I inherited obesity genes from my dad who was very obese and high blood pressure genes from my dad (who had his first stoke at age 47), I need to watch my own diet very closely.

Most folks can reduce their risk for heart attack, stroke, high blood pressure, diabetes, obesity and cancer by 50 to 75% through diet, exercise and weight management. Even if your mother, aunts and sisters had breast cancer you can reduce your own risk by more than 50% through lifestyle measures.

Mark Twain said, “The only way to keep your health is to eat what you don’t want, drink what you don’t like, and do what you would rather not do.” On a recent cruise, we observed that most folks choose to do what they like rather than do what they don’t like.

In upcoming blogs I will share my recommendations taken from my upcoming book, The Simple Diet, and my research.

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High Carbohydrate, High Fiber Diet to Lower Cholesterol

Posted on November 19, 2009. Filed under: cholesterol, diet, LDL-cholesterol, oat bran | Tags: , , , , , , |

Many of my patients have dropped their total cholesterol by 80 points through an intense diet. Their LDL (bad-guy) cholesterol has decreased from 150 to 90 points! In our research in Kentucky we documented for hundreds of patients that we could lower the LDL cholesterol by 35-45% through our high carbohydrate, high fiber diet without weight loss or exercise. These diets were rich in oats (oatmeal and oatbran), beans (pinto and other dry beans), vegetables and fruits.

Dr. David Jenkins at the University of Toronto has also demonstrated in hundreds of people that they can lower their LDL-cholesterol by 35-40% using his ‘Portfolio Diet.’

Both diets are high in complex carbohydrate and soluble fiber while being very low in red meat, processed meat, high fat dairy foods, and eggs.

And you do not have to lose weight to do this! But, if you are a few pounds overweight, this diet will help you make those love handles smaller.

So, with serious attention to your diet your can drop your cholesterol by 80 points and your LDL bad guys by 60 points.

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How To Lower Your Cholesterol By 30 Points

Posted on November 19, 2009. Filed under: cholesterol, diet, LDL-cholesterol, oat bran | Tags: , , , , , |

Your blood cholesterol level is a major cause of heart attacks. The foremost way to lower your cholesterol and protect yourself from heart attacks is to limit your intake of meats, processed meats (sausage, hamburger and lunch meat), high fat dairy foods (ice cream, milk and butter) and eggs.

The American Heart Association recommends the Therapeutic Lifestyle Change, which includes a diet limited in meat, animal fat and high fat dairy foods as well as walking 30 minutes daily. The goal also is to achieve a desirable, non-obese weight.

Know Your Numbers

  • LDL-cholesterol (the “bad guy” type)- desirable is less than 130 and ideal is less than 100 mg/dl (for persons with heart disease the goal is 70 mg/dl);
  • HDL-cholesterol (the “good guy” type)- desirable for women, more than 50; and for men, more than 40 mg/dl;
  • Triglycerides (the other type of blood fat), less than 150 mg/dl.

Most people can lower their “bad guy” (LDL) cholesterol by 25 to 45% by making changes to their eating habits. I lowered my high LDL cholesterol from 200 to 110 through diet alone.

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

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