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


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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The Simple Diet better than Jenny Craig or Atkins Diet

Posted on December 12, 2011. Filed under: nutrition, obesity, weight | Tags: , , , , |

The Simple Diet promotes more weight loss and better health outcomes than other nutrition approaches to weight management that are reported in the medical literature. The Simple Diet promotes twice as much weight loss as the Jenny Craig program and three times as much weight loss as the Atkins Diet over a six-month period. Research reports document the following weight losses in six months: counseling by a dietitian, 2 pounds (1); Ornish Diet, 5 pounds (2); Slim Fast, 7 pounds (3); Weight Watchers, 9 pounds (1); Atkins Diet, 11 pounds (2); Jenny Craig, 16 pounds (4); and The Simple Diet, 32 pounds (5-7) .

1.   Heshka S, Greenway F, Anderson JW et al. Self-help weight loss versus a structured commercial program after 26 weeks: a randomized controlled study. Am J Med 2000;109:282-7.

2.   Gardner CD, Kiazand A, Alhassan S et al. Comparison of the Atkins, Zone, Ornish, and LEARN diets for change inweight and related risk factors among overweight premenopausal women: The A to Z weight loss study. A randomized trial. JAMA 2007;297:969-77.

3.   Heymsfield SB, van Mierlo CA, van der Knaap HC, Heo M, Frier HI. Weight management using a meal replacement strategy: meta and pooling analysis from six studies. Int J Obes Relat Metab Disord 2003;27:537-49.

4.   Rock CL, Pakiz B, Flatt SW, Quintana EL. Randomized trial of a multifaceted commercial weight loss program. Obesity (Silver Spring) 2007;15:939-49.

5.   Furlow EA, Anderson JW. A systematic review of targeted outcomes associated with a medically supervised commercial weight loss program. J Amer Diet Assoc 2009;109:1417-21.

6.   Anderson JW, Reynolds LR, Bush HM, Rinsky JL, Washnock C. Effect of a behavioral/nutritional intervention program on weight loss in obese adults: a randomized controlled trial. Postgrad Med 2011;123:205-13.

7.   Anderson JW, Gustafson NJ. The Simple Diet: A Doctor’s Science-Based Plan. New York: Berkley Books, 2011. (available from amazon.com)

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The Healthy Truth about Soy

Posted on January 10, 2010. Filed under: benefits, cancer, cholesterol, heart disease, high blood pressure, kidney disease, LDL-cholesterol, nutrition, obesity, osteoporosis, soy foods | Tags: , , , , , , , |

            Soy foods have been used around the world for thousands of years because so many people realize its healthy qualities.  Extensive research documents the many health benefits of soy foods; the FDA approved the health claim that daily soy intake is heart-healthy.  Soy foods are produced from the soybeans grown in the United States and other countries.  These foods are nutrient-rich foods that contain the following:

  • high-quality protein
  • carbohydrates
  • fiber
  • healthy fats
  • plant estrogens (isoflavones)
  • vitamins and minerals
  • antioxidants 

            The advantages of whole soy foods, as opposed to foods with soy ingredients, are that the whole soybean has many health promoting benefits in addition to those provided by the ingredients alone.  Some popular whole soy foods include whole soybeans, green soybeans, also known as edamame, and dry roasted soy nuts.  In order to experience the benefits of soy foods, two of the following serving sizes are recommended per day:  ½ cup of cooked soybeans, 2/3 cup of green soybeans in the pod, 1 oz of roasted soy nuts, one glass of soy milk, ½ cup tofu, or six grams of isolated soy protein. 

            Research shows the following conditions and diseases benefit from soy foods:

  • Coronary heart disease, stroke, and high blood pressure: View blog, “Soy for your Heart” for more details.
  • Menopause, breast cancer, osteoporosis:  Read blog, “Soy and Women’s Health,” for more information.
  • Cancer:  See upcoming blog, “Cancer Fighting Food:  Soy.”
  • Diabetes, obesity, kidney disease:  Upcoming blog titled, “Soy for Renal Health,” will have more details. 

Soy foods are one of the healthiest foods you can put on the table and are a tasty way to add variety to your diet.

With Lacey Lamb

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Orlistat (alli) does not cause liver disease

Posted on September 5, 2009. Filed under: 1, diet, obesity, weight | Tags: , , , |

Orlistat, the active component of alli, has been more extensively studied than any other drug approved for treatment of obesity. Over 30,000 individuals have participated in more than 100 clinical research studies. These studies have measured tests of liver function and have not indicated that orlistat is associated with adverse effects on the liver. In fact, medical doctors who specialize in liver disease have used orlistat for treatment of several types of liver disease. “Fatty liver disease”, accumulation of excessive fat in the liver is very common in overweight individuals. Liver specialists have tested orlistat for treatment of fatty liver and preliminary results from about a dozen studies suggest that orlistat decreases fat accumulation in the liver and improves chemical tests of liver function. Extremely rarely, several different types of liver problems have occurred when individuals have taken orlistat but, currently, there is no specific information indicating that orlistat has been related to these liver problems. There are several reasons that overweight persons could develop liver problems while on a weight-loss diet. Most overweight people have excessive fat in the liver; when they lose weight there often are mild, temporary changes in liver function. Overweight persons are a high risk for gallstones and when they lose weight they commonly form new gallstones. Use of weight loss herbal remedies, other drugs, or alcohol could contribute to liver problems. The current evidence indicates that it is extremely unlikely that individuals who do not have liver problems would be at risk for liver problems while using orlistat.

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All fibers are not created equal

Posted on May 9, 2009. Filed under: cholesterol, diabetes, inulin, nutrition, oat bran, obesity, psyllium, resistant starch, weight |

Dietary fiber consumption has many health benefits. Persons who have the highest intakes of whole grains are significantly less likely to develop heart attacks, strokes, diabetes, obesity, high blood pressure, gastrointestinal disorders, and certain forms of cancer (Anderson JW, Nutrition Reviews, Apr. 2009). Currently scientists are actively testing various types of fiber to discern which types of fibers contribute to these health benefits.

Wheat bran was popularized by the late Dr. Denis Burkitt, a friend and mentor. Wheat bran has a major benefit for regularity—it keeps things moving. It also may lower blood pressure slightly and probably contributes to weight management. However, it does not lower blood cholesterol or smooth out the blood sugar after a meal. Oat bran is the most versatile type of fiber in that it has all the health benefits currently attributed to dietary fiber, namely: improves laxation, lowers blood cholesterol, lowers the blood glucose rise after meals (glycemic effects), lowers blood pressure, assists in weight loss and management, and is a prebiotic that enhances immune function. (I was called Dr. Oat Bran during the 1980’s, the Oat Bran Decade).

Psyllium is the most potent fiber supplement in that it improves laxation, lowers blood cholesterol, lowers the blood glucose rise after meals (glycemic effects), lowers blood pressure, and assists in weight loss and management. Psyllium does not appear to be a prebiotic or enhance immune function.

Many viscous, soluble fibers such as oat and barley gum, guar gum, pectins and konjac mannan have these benefits: lowers blood cholesterol, lowers the blood glucose rise after meals (glycemic effects), and assists in weight loss and management. Some of these fibers such as oat and barley gum (B-glucans) are prebiotics and enhance immune function.

Inulins and resistant starches are fairly new members of the fiber family. Inulin and similar carbohydrates are clearly prebiotics and enhance immune function. The other health benefits of inulin are uncertain but it does not appear to lower blood cholesterol.

Resistant starches include a wide variety of starches in foods and starches that are modified to make them resistant to the action of digestive enzymes in the small intestine. These starches are not digested but travel to the colon where they are completely fermented by bacteria. While most are fermented, like inulin, most are not prebiotics and do not enhance immune function. Further work is required in this area. The main benefit of the resistant starches is that they lower the blood glucose increase after a meal (glycemic effect). None of the resistant starches have been approved to make a claim that they have laxation benefits.

Thus, all fibers are not created equal and the consumer must decide what health benefits are most important. Currently oat bran foods and psyllium supplements appear to provide the widest range of health benefits.

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Diabetes Book Availability

Posted on September 12, 2008. Filed under: diabetes, diet, nutrition, obesity, weight |

Dear friends,

Thank you for your comments related to my diabetes book. Unfortunately technical books, like textbooks, are expensive because the market is small. Maybe your public library could purchase one. Amazon.com carries our book, search for Pasupuleti, V, the first author. Sometimes good deals are available though them.

Please send me your questions as comments and I will try to answer them specificallly.

In a few words, if you are at risk for diabetes (strong family history, history of gestational diabetes, have a borderline blood glucose) these are things you can do. Most important, try to get down to your desirable weight (a BMI under 25- many websites help you calculate your BMI). Walk 30-45 minutes six days a week. Cut down on your intake of fat, especially red meat, all beef, pork and dark meat. Increase your intake of fiber from whole grain breads, cereals and beans. Take the supplements (magnesium, chromium, vanadium) described in my earlier Post.

Thanks and good luck.


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Preventing Diabetes: Avoiding the dread disease

Posted on August 11, 2008. Filed under: diabetes, diet | Tags: , , |

Dear Friends,

I am pleased to share with you information about my new book. Dr. Vijai Pasupuleti and I have recently with colleagues to bring you the latest scientific information on reversal and prevention of diabetes.

Draft Press Release: James W.Anderson’s new diabetes book
Nutraceuticals, Glycemic Health & Type 2 Diabetes: Wiley-Blackwell, Ames, IA
Diabetes is a major health problem worldwide. In the US there are 24 million individuals with diabetes and half of Americans are at high risk for developing diabetes. New evidence indicates that the onset of most diabetes in adults can be delayed for years through dietary measures.
Dr. Anderson and his colleagues have been doing research on nutrition and diabetes for 35 years at the University of Kentucky and has published over 100 research papers on this area. To assemble the outcomes of this research and to summarize cutting-edge research from all over the world, Dr. Anderson has collaborated with Dr. Pasupuleti to make this emerging data available more widely available.
Thirty-five scientist from nine countries have contributed 18 chapters to present the latest on the role of nutrition in diabetes.
In addition to examining the effects of food on the causation and treatment of diabetes, new information on the use of supplements and herbals has been assembled.
This new emerging evidence will allow health care providers to offer the latest in nutrition guidance to patients with diabetes. It will encourage producers of foods and supplements to make active ingredients more widely available to consumers, and will enable self-directed individuals to make intelligent choices about nutrition supplements to prevent progress of pre-diabetes to definite diabetes.
In the closing chapter Dr. Anderson provides practical guidelines based on his clinical experience, his research and the research presented in the book. He gives recommendations for specific amounts of minerals to slow progression of diabetes or reverse diabetes in its early stages. Over 100 herbal supplements are evaluated and 11 are assessed to be of potential value for treatment of early diabetes.
Evidence is emerging that diabetes can be reversed by weight loss, exercise, dietary changes and use of supplements. This book provides specific guidance.

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Reactive hypoglycemia

Posted on May 20, 2008. Filed under: 1, diet, diet, nutrition, weight | Tags: |

Recently a young lady e-mailed me about the management of reactive hypoglycemia. This condition causes the blood glucose to drop to low levels between meals and cause weakness or shakiness. We have been doing research on this for many years and have successfully treated many dozens of people. Here are some caveats. It is not necessary to have a glucose tolerance test– I obtained a hemoglobin A1c to confirm low blood glucose. The hemoglobin A1c (HbA1c) gives an estimated average of the blood glucose over the last 6 weeks. If a person has been having low blood glucose values between meals the HbA1c values is a few tenths of a point below the normal range.

Usual causes: diabetes in the familly and a tendency to diabetes; previous stomach surgery of a stomach that empties too fast; and idiopathic (meaning we don’t know exactly why). Rare causes are an underactive adrenal gland or pituitary gland.

Diet and exercise are the best and most effective treatment. High fiber foods– like oatmeal, beans, whole grain products– and starchy foods– rice, pasta, potatoes– work very well. Soy foods like edamame, tofu, soy nuts, and soy milk also help. Initially people need to avoid sugar, sweets, and fruit. However, after a few weeks people can resume using whole fruit but not fruit juice. Raisins are a good snack between meals. Avoid high fat animal products such as sausage, bacon, high fat beef and pork and select white meat of chicken or turkey for protein choices.

Since a tendency towards diabetes is present in about half of US adults the above diet, exercise and, if overweight, getting to a healthy weight are very helpful.  

Like many conditions, your health is in your hands. Best wishes.

Jim (NutDoc)

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Weight Management Guide

Posted on March 1, 2008. Filed under: diet, nutrition, obesity | Tags: , , |

Most of us need to watch our weight. Many of us have extra weight that is an embarrassment, keeps us from doing things we used to do, or is causing health problems. Over 20 years of medical practice in counseling overweight individuals these practical guidances have emerged. First do this assessment.

How much should I weight? For many people, their high school weight is a good target. The BMI calculator  at www.nhlbisupport.com/bmi will give you an idea of what is a good weight for you.

 Write these down: Non-overweight (BMI<25) = ____ pounds; Non-obese (BMI<30) = ___ pounds.

Do I have any of these health concerns? Weight loss will lessen risk. Check the appropriate ones:

High cholesterol__   Diabetes__  Shortness of breath__  Back or Joint complaints__  Varicose veins__

High blood pressure__  Indigestion __  Sleep apnea__  Low HDL (good) cholesterol__  Diabetes risk__

Healthy Lifestyle Guide

·         Increase Physical Activity: This commitment is very important to your success.

                Plan __ minutes of walking __ days per week (recommend 30 minutes, 6 days per week)

                A pedometer is an aid (2000 steps = 1 mile); Use 3 or 5 pound weight for upper body exercise; consider water aerobics if you have arthritis. EVERYBODY  can exercise!

·         Use meal replacement shakes or entrees:

                Use __ shakes each day (recommend 2 HMR (www.hmrprogram.com) or SlimFast shakes daily)

                Use __ entrees each day (recommend 1 HMR entrée or other—Healthy Choice, Lean Cuisine)  Look for entrees that are less than 300 calories, less than 8 grams fat, and at least 15 grams protein.

·         Fruit and Vegetables

Eat __ servings of fruit or vegetables each day (recommend working up to a total of 5 each day).                In general, 1 cup of vegetables is one serving; 2 cups of raw leafy vegetables (salad) is 1 serving.  In general, 1 cup of fresh fruit or 1 piece (apple, orange) is one serving.

·         Eliminate unnecessary calories

o   Replace high calorie food or snack with lower calorie one (replace regular soda with diet soda, replace regular milk with skim milk, replace potato chips with pretzels)

o   Watch you intake of __________________ (examples: sweets, potato chips, cheese)

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