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


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