The Simple Lifetime Diet

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

The Simple Lifetime Diet incorporates loving yourself with all your heart, soul, mind and body. Our research indicates that wellness and health promotion relate to these protective practices: nutritious eating, >50% of protection; physical fitness, ~20%, positive thinking and planning, ~15%; and meditation ~15%.

Nutritious eating includes a high-carbohydrate, high-fiber, low-fat diet rich in whole grains, fruits, and vegetables with protein from low fat dairy products, white meat and soy.

Physical fitness includes cardiovascular activities such as non-aerobic (e.g., walking) and aerobic exercises (e.g., biking or swimming); weight training for muscle strengthening; stretching activities; and good balance activities (e.g. standing on one foot or tight rope walking).

Positive thinking and planning requires developing goals and plans engage your whole heart and soul. Replacing negative self-talk with positive, affirming self-talk energizes your brain and body.

Meditation includes developing a discipline of 15 to 20 minutes of quiet time twice daily. This can be incorporated into a variety of devotion and prayer practices.  

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Use shakes as puddings

Posted on April 30, 2012. Filed under: Uncategorized | Tags: , , , , , |

Powdered shakes can be used to make puddings. Empty a packet or measure of a shake into a bowl and add about 4 oz. of cold water or diet soda. Mix completely with a spoon or whisk. Enjoy.

When traveling, I commonly do this first thing in the morning. It is convenient and fast and only requires a glass, shake, cold water and spoon.

Also, if the third shake seems to be too much food for the day, make a pudding with less volume.

My favorite shake is HMR 70 Plus Vanilla available at . Other shakes I have tried do not go into a pudding quite as well but can be used.

Best. Nutdoc

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Anderson-Authored Obesity Publications

Posted on December 13, 2011. Filed under: Uncategorized | Tags: , , , |

1.   Anderson JW, Reynolds LR, et al. Effect of a behavioral/nutritional intervention program on weight loss in obese adults: a randomized controlled trial. Postgrad Med 2011;123:205-13.

2.   Anderson JW, Jhaveri MA. Reductions in medications with substantial weight loss with behavioral intervention. Curr Clin Pharmacol 2010;5:232-8.

3.   Jhaveri MA, Anderson JW. Sequential changes of serum aminotransferase levels in severely obese patients after losing weight through enrollment in a behavioral weight loss program. Postgrad Med 2010;122:206-12.

4.   Anderson JW. All fibers are not created equal. J Med 2009;2:87-91.

5.   Anderson JW, Baird P, et al. Health benefits of dietary fiber. Nutr Rev 2009;67:188-205.

6.   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.

7.   Greenway FL, Whitehouse MJ, Anderson, JW, et al. Rational design of a combination medication for the treatment of obesity. Obesity 2009;17:30-9.

8.   Lomenick J, Anderson JW, et al. Glucagon-like peptide 1 and pancreatic polypeptide responses to feeding in normal weight and overweight children. J Pediat Endocrinol Metab 2009;22:493-500.

9.   Lomenick JP, Anderson JW, et al. Effects of meals high in carbohydrate, protein, and fat on ghrelin and peptide YY secretion in prepubertal children. J Clin Endocrinol Metab 2009;94:4463-71.

10.   Sirtori CR, Anderson JW, et al. Functional foods for dyslipidaemia and cardiovascular risk prevention. Nutr Res Rev 2009;22:244-61.

11.   Jones JM, Anderson JW. Grain foods and health: a primer for clinicians. Phys Sportsmed 2008;36:18-33.

12.   Lomenick JP, Anderson JW et al.. Meal-related changes in ghrelin, peptide YY, and appetite in normal weight and overweight children. Obesity 2008;16:547-52.

13.   Anderson JW, Conley SB, et al. One hundred pound weight losses with an intensive behavioral program: changes in risk factors in 118 patients with long-term follow-up. Am J Clin Nutr 2007;86:301-7.

14.   Anderson JW, Schwartz SM, et al. Low dose orlistat effects on body weight of mildly to moderately overweight individuals: A 16 week, double-blind, placebo-controlled trial. Ann Pharmacother 2007;41:530.

15.   Anderson JW. Orlistat enhances the hypocholesterolemic effects of an energy-restricted diet. Future Lipidology 2007;2:109-13.

16.   Anderson JW. Orlistat for the management of overweight individuals and obesity: a review of potential for the 60-mg, over-the-counter dosage. Expert Opin Pharmacother 2007;8:1733-42.

17.   Anderson JW, Fuller J, et al. Soy compared to casein meal replacement shakes with energy-restricted diets for obese women: randomized controlled trial. Metabolis 2007;56:280-8.

18.   Anderson JW, Grant L, et al. Weight loss and long-term follow-up of severely obese individuals treated with an intense behavioral program. Int J Obes (Lond) 2007;31:488-93.

19.   Anderson JW. Office management of overweight and obesity. Primary Care Quarterly 2007;4th Quarter:1-7.

20.   Anderson JW. Weight loss and lipid changes with low-energy diets. Agro Food 2007;18:1-2.

21.   Anderson JW, Schwartz SM, et al. Low-dose orlistat effects on body weight of mildly to moderately overweight individuals: a 16 week, double-blind, placebo-controlled trial. Ann Pharmacother 2006;40:1717-23.

22.   Anderson JW, Hoie LH. Weight loss and lipid changes with low-energy diets: comparator study of milk-based versus soy-based liquid meal replacement interventions. J Am Coll Nutr 2005;24:210-6.

23.   Anderson JW, Patterson K. Snack foods: comparing nutrition values of excellent choices and “junk foods”. J Am Coll Nutr 2005;24:155-6.

24.   Anderson JW, Luan J, et al. Structured weight-loss programs: meta-analysis of weight loss at 24 weeks and assessment of effects of intervention intensity. Adv Ther 2004;21:61-75.

25.   Anderson JW, Randles KM, et al. Carbohydrate and fiber recommendations for individuals with diabetes: a quantitative assessment and meta-analysis of the evidence. J Am Coll Nutr 2004;23:5-17.

26.   Anderson JW. Whole grains and coronary heart disease: the whole kernel of truth. Am J Clin Nutr 2004;80:1459-60.

27.   Anderson JW. Soy protein and its role in obesity management. SCAN’s Pulse 2004;23:8-9.

28.   Reynolds LR, Anderson JW. Practical office strategies for weight management of the obese diabetic individual. Endocr Pract 2004;10:153-9.

29.   Anderson JW, Kendall CW, et al. Importance of weight management in type 2 diabetes: review with meta-analysis of clinical studies. J Am Coll Nutr 2003;22:331-9.

30.   Anderson JW. Whole grains protect against atherosclerotic cardiovascular disease. Proc Nutr Soc 2003;62:135-42.

32.   Heshka S, Anderson JW, et al. Weight loss with self-help compared with a structured commercial program: a randomized trial. JAMA 2003;289:1792-8.

33.   Jenkins DJ, Kendall CW, et al. Type 2 diabetes and the vegetarian diet. Am J Clin Nutr 2003;78:610S-6S.

34.   Anderson JW, Major AW. Pulses and lipaemia, short- and long-term effect: potential in the prevention of cardiovascular disease. Br J Nutr 2002;88 Suppl 3:S263-S271.

35.   Anderson JW, Greenway FL, et al. Bupropion SR enhances weight loss: a 48-week double-blind, placebo- controlled trial. Obes Res 2002;10:633-41.

36.   Miles JM, Anderson JW, al. Effect of orlistat in overweight and obese patients with type 2 diabetes treated with metformin. Diabetes Care 2002;25:1123-8.

37.   Reynolds LR, Anderson JW, et al. Rosiglitazone amplifies the benefits of lifestyle intervention measures in long-standing type 2 diabetes mellitus. Diabetes Obes Metab 2002;4:270-5.

38.   Anderson JW, Konz EC, et al. Long-term weight-loss maintenance: a meta-analysis of US studies. Am J Clin Nutr 2001;74:579-84.

39.   Anderson JW, Konz EC. Obesity and disease management: effects of weight loss on comorbid conditions. Obes Res 2001;9 Suppl 4:326S-34S.

40.   Anderson JW, Konz EC. Benefits and risks of obesity agents. Am J Clin Nutr 2001;71:844-5.

41.   Anderson JW, Hanna TJ, et al. Whole grain foods and heart disease risk. J Am Coll Nutr 2000;19:291S-9S.

42.   Anderson JW, Konz EC, et al. Health advantages and disadvantages of weight-reducing diets: a computer analysis and critical review. J Am Coll Nutr 2000;19:578-90.

43.   Anderson JW, Konz EC. Benefits and risks of antiobesity agents. Am J Clin Nutr 2000;71:844-5.

44.   Daly A, Anderson JW, et al. Successful long-term maintenance of substantial weight loss: one program’s experience. J Am Diet Assoc 2000;100:1456.

45.   Heshka S, 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.

46.   Starr C, Anderson JW, et al. Taking advantage of antiobesity medications. Patient Care 2000;34-62.

47.   Anderson JW, Vichitbandra S, et al. Long-term weight maintenance after an intensive weight-loss program. J Am Coll Nutr 1999;18:620-7.

48.   Anderson JW, Hanna TJ. Whole grains and protection against coronary heart disease: what are the active components and mechanisms? Am J Clin Nutr 1999;70:307-8.

49.   Anderson JW, Hanna TJ. Impact of nondigestible carbohydrates on serum lipoproteins and risk for cardiovascular disease. J Nutr 1999;129:1457S-66S.

50.   Anderson JW, Smith BM, et al. Cardiovascular and renal benefits of dry bean and soybean intake. Am J Clin Nutr 1999;70:464S-74S.

51.   Anderson JW, Konz EC. Orlistat: first of a new generation of drugs for the treatment of obesity. Today’s Therapeutic Trends 1999;17:243-55.

52.   Hill JO, Anderson JW et al. Orlistat, a lipase inhibitor, for weight maintenance after conventional dieting: a 1-y study. Am J Clin Nutr 1999;69:1108-16.

53.   Anderson JW, Pi-Sunyer FX, et al. Clinical trial design for obesity agents: a workshop report. Obes Res 1998;6:311-5.

54.   Anderson JW. Guidelines for approval of anti-obesity drugs affecting atherosclerosis and/or lipids. Am J Cardiol 1998;81:29F-30F.

55.   Anderson JW, Blake JE, et al. Effects of soy protein on renal function and proteinuria in patients with type 2 diabetes. Am J Clin Nutr 1998;68:1347S-53S.

56.   Anderson JW. Dietary fiber and cardiovascular disease in the elderly. Cardiology in the Elderly 1995;3:16-20.

57.   Anderson JW, O’Neal DS, et al. Postprandial serum glucose, insulin, and lipoprotein responses to high- and low-fiber diets. Metabolis 1995;44:848-54.

58.   Anderson JW. Dietary fibre, complex carbohydrate and coronary artery disease. Can J Cardiol 1995;11 Suppl G:55G-62G.

59.   Collins RW, Anderson JW. Medication cost savings associated with weight loss for obese non-insulin-dependent diabetic men and women. Prev Med 1995;24:369-74.

60.   Anderson JW, Smith BM, Gustafson NJ. Health benefits and practical aspects of high-fiber diets. Am J Clin Nutr 1994;59:1242S-7S.

61.   Anderson JW, Brinkman-Kaplan VL, et al. Relationship of weight loss to cardiovascular risk factors in morbidly obese individuals. J Am Coll Nutr 1994;13:256-61.

62.   Anderson JW, Gustafson NJ, et al. Food-containing hypocaloric diets are as effective as liquid-supplement diets for obese individuals with NIDDM. Diabetes Care 1994;17:602-4.

63.   Geil PB, Anderson JW. Nutrition and health implications of dry beans: a review. J Am Coll Nutr 1994;13:549-58.

64.   Anderson JW. Diet, lipids and cardiovascular disease in women. J Am Coll Nutr 1993;12:433-7.

65.   Anderson JW. Why do diabetic individuals eat so much protein and fat? Med Exerc Nutr Health 1993;2:65-8.

66.   Anderson JW. Dietary fiber and diabetes: what else do we need to know? Diabetes Res Clin Pract 1992;17:71-3.

67.   Anderson JW, Brinkman VL, Hamilton CC. Weight loss and 2-y follow-up for 80 morbidly obese patients treated with intensive very-low-calorie diet and an education program. Am J Clin Nutr 1992;56:244S-6S.

68.   Anderson JW, Hamilton CC, Brinkman-Kaplan V. Benefits and risks of an intensive very-low-calorie diet program for severe obesity. Am J Gastroenterol 1992;87:6-15.

69.   Geil PB, Anderson JW. Health benefits of dietary fiber. Med Exerc Nutr Health 1992;1:257-71.

70.   Hamilton CC, Geil PB, Anderson JW. Management of obesity in diabetes mellitus. Diabetes Educ 1992;18:407-10.

71.   Hamilton CC, Anderson JW. Fiber and weight management. J Fla Med Assoc 1992;79:379-81.

72.   Kaplan GD, Miller KC, Anderson JW. Comparative weight loss in obese patients restarting a supplemented very-low-calorie diet. Am J Clin Nutr 1992;56:290S-1S.

73.   Anderson JW, Akanji AO. Dietary fiber–an overview. Diabetes Care 1991;14:1126-31.

74.   Anderson JW, Gustafson NJ, et al. Safety and effectiveness of a multidisciplinary very-low-calorie diet program for selected obese individuals. J Am Diet Assoc 1991;91:1582-4.

75.   Anderson JW, Deakins DA, et al. Dietary fiber and coronary heart disease. Crit Rev Food Sci Nutr 1990;29:95-147.

76.   Anderson JW. Dietary fiber and human health. Hort Sci 1990;25:1488-95.

77.   Anderson JW, Smith BM, Geil PB. High-fiber diet for diabetes. Safe and effective treatment. Postgrad Med 1990;88:157-68.

78.   Anderson JW. Recent advances in carbohydrate nutrition and metabolism in diabetes mellitus. J Am Coll Nutr 1989;8 Suppl:61S-7S.

79.   Anderson JW, Geil PB. New perspectives in nutrition management of diabetes mellitus. Am J Med 1988;85:159-65.

80.   Anderson JW. Dietary fiber, lipids and atherosclerosis. Am J Cardiol 1987;60:17G-22G.

81.   Anderson JW, Gustafson NJ. High-carbohydrate, high-fiber diet. Is it practical and effective in treating hyperlipidemia? Postgrad Med 1987;82:40-50, 55.

82.   Anderson JW, Gustafson NJ. Dietary fiber in disease prevention and treatment. Compr Ther 1987;13:43-53.

83.   Anderson JW, Gustafson NJ, et al. Dietary fiber and diabetes: a comprehensive review and practical application. J Am Diet Assoc 1987;87:1189-97.

84.   Anderson JW, Tietyen-Clark J. Dietary fiber: hyperlipidemia, hypertension, and coronary heart disease. Am J Gastroenterol 1986;81:907-19.

85.   Anderson JW, Gustafson NJ. Type II diabetes: current nutrition management concepts. Geriatrics 1986;41:28-35.

86.   Anderson JW, Bryant CA. Dietary fiber: diabetes and obesity. Am J Gastroenterol 1986;81:898-906.

87.   Anderson JW. Fiber and health: an overview. Am J Gastroenterol 1986;81:892-7.

89.   Anderson JW, Chen WJL, Karounos D, Jefferson B. Adherence to high-carbohydrate, high-fiber diets: Long-term studies of non-obese diabetic men. J Am Diet Assoc 1985;85:1105-10.

91.   Anderson JW. Physiological and metabolic effects of dietary fiber. Fed Proc 1985;44:2902-6.

92.   Anderson JW. Health implications of wheat fiber. Am J Clin Nutr 1985;41:1103-12.

93.   Story L, Anderson JW, et al. Adherence to high-carbohydrate, high-fiber diets: long-term studies of non-obese diabetic men. J Am Diet Assoc 1985;85:1105-10.

94.   Wrobel SB, Anderson JW et al. The surgical treatment of morbid obesity: economic, psychosocial, ethical, preventive, medical aspects of health care. Yale J Biol Med 1983;56:231-41.

95.   Anderson JW. The role of dietary carbohydrate and fiber in the control of diabetes. Adv Intern Med 1980;26:67-96.

96.   Anderson JW, Sieling B. High fiber diets for obese diabetic patient. Obesity Bariat Med 1980;9:113.

97.   Anderson JW. Effect of carbohydrate restriction and high carbohydrates diets on men with chemical diabetes. Am J Clin Nutr 1977;30:402-8.

98.   Anderson JW. Glucose metabolism in jejunal mucosa of fed, fasted, and streptozotocin-diabetic rats. Am J Physiol 1974;226:226-9.

99.   Anderson JW, Tyrrell JB. Hexokinase activity of rat intestinal mucosa: demonstration of four isozymes and of changes in subcellular distribution with fasting and refeeding. Gastroenterology 1973;65:69-76.

100.   Anderson JW, Herman RH. Effect of fasting, caloric restriction, and refeeding on glucose tolerance of normal men. Am J Clin Nutr 1972;25:41-52.

101.   Anderson JW, Herman RH, Newcomer KL. Improvement of glucose tolerance of fasting obese patients given oral potassium. Am J Clin Nutr 1969;22:1589-96.

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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

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Health Benefits of Soy Foods

Posted on September 26, 2011. Filed under: Uncategorized | Tags: , , , , , , , |

Soy foods are the healthiest foods you can put on the table. Eating two servings of soy foods, like two glasses of low-fat soy milk, reduces risks for heart disease, stroke, high blood pressure, diabetes, and overweight. Over the last 20 years I have done research on soy foods for blood fat levels, high blood pressure, diabetes, kidney disease in diabetes, and obesity. In three dozen publications I have documented the health effects and safety of soy foods.
Soy foods are about the best choice for “fixing” abnormal blood fat levels. Two servings of soy protein (about 14 grams per day) lower the ‘bad-guy’ LDL-cholesterol, raise the ‘good-guy’ HDL-cholesterol, and reduce other ‘bad-actor’ blood fat triglycerides. Daily intake of two servings of soy protein has the potential to lower heart attack risk by 15 to 20%. Soy foods also lower blood pressures, further reducing risk for heart attack or stroke.
Diabetic individuals get special benefits from soy foods. In addition to improving blood fat levels, soy foods protect from kidney disease or actually improve kidney disease if it has developed. Soy foods have specific benefits in lowering blood glucose levels and also help in weight management.
Soy foods are widely available in the supermarket. Soy milk, such as Silk, soy burgers and other meat substitutes, edamame (green soybeans in the pod or shelled), soy beans (use like pinto beans in cooking), tofu, and soy shakes (try Revival soy shakes).
Soy foods are very safe. Like all proteins, there is the occasional soy protein allergy. Soy protein allergy is less common than peanut allergy and about as common as milk protein allergy. Soy protein does not affect thyroid function or interfere with effectiveness of thyroid hormone use. It does not have an adverse effect on male or female children. Some people recommend that women who have breast cancer should not use soy protein. My careful review of this area suggests that soy protein is protective from breast cancer and I have recommended its use to patients and family members who have a history of breast cancer.
So, select soy foods that you like and enjoy them daily.

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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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How low should your cholesterol be?

Posted on October 17, 2009. Filed under: 1 | Tags: , , , , |

High blood cholesterol levels increase your risk for a heart attack or stroke. The best information is related to the low-density lipoprotein cholesterol level or the LDL-cholesterols (called the ‘bad guys) and cardiovascular risk. Many experts recommend that everyone should have a LDL-cholesterol value below 130 mg/dl (or a total cholesterol below 200 mg/dl). They recommend that the ideal LDL-cholesterol should be between 70 to 100 mg/dl for persons who do not have coronary heart disease (CHD). If you have CHD or have had a heart attack some experts recommend that your LDL-cholesterol should be below 70 mg/dl (total cholesterol below 140 mg/dl) (1;2). My research leads me to recommend that if you have CHD or have had a heart attack and are less than 70 years old your LDL-cholesterol should be between 60 and 80 mg/dl (total cholesterol of 130 to 150 mg/dl). Lower LDL-cholesterol levels may lead to more rapid loss of brain (cognitive) function as you get older (3). If you are over 70 years old, my research suggests that maintaining your LDL-cholesterol between 80-100 mg/dl (total cholesterol of approximately 150-170 mg/dl) is the prudent thing to do to sustain optimal brain (cognitive) function.
People with LDL-cholesterol values below 110 mg/dl (total cholesterol below 180 mg/dl) appear to have lower brain(cognitive) function than persons with LDL-cholesterol values above 110 mg/dl (3). The evidence that statin drugs decrease risk for heart attack for persons above the age of 70 years old is unclear (4). Some evidence indicates that statin drugs decrease brain (cognitive) function—perhaps by decreasing cholesterol available for to maintain the cholesterol levels required for the brain (4;5).
Reference List
1. Expert Panel. Executive Summary of the Third Report of the National Cholesterol Education Program (NCEP) Expert Panel on Detection, Evaluation, and treatment of high blood cholesterol in adults (Adult Treatment Panel III). J Amer Med Assoc 2001;285:2486-97.
2. Keevil JG, Cullen MW, Gangnon R, McBride PE, Stein JH. Implications of cardiac risk and low-density lipoprotein cholesterol distributions in the United States for the diagnosis and treatment of dyslipidemia: data from National Health and Nutrition Examination Survey 1999 to 2002. Circulation 2007;115:1363-70.
3. Elias PK, Elias MF, D’Agostino RB, Sullivan LM, Wolf PA. Serum cholesterol and cognitive performance in the Framingham Heart Study. Psychosom Med 2005;67:24-30.
4. Golomb BA. Implications of statin adverse effects in the elderly. Expert Opin Drug Saf 2005;4:389-97.
5. Muldoon MF, Ryan CM, Sereika SM, Flory JD, Manuck SB. Randomized trial of the effects of simvastatin on cognitive functioning in hypercholesterolemic adults. Am J Med 2004;117:823-9.

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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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Diabetes Prevention

Posted on February 4, 2008. Filed under: diabetes, diet, nutrition | Tags: , , |

The diabetes that most adults have (adult-onset or Type 2 diabetes) is largely preventable. With good lifestyle practices most individuals, even though they have the genes for diabetes, can avoid developing this troublesome disease.

Diabetes prevention has been a focus of my research for 40 years. These comments come from observations made by my research team and by others.

Three things are important:

  1. Weight management. About 80% of Type 2 diabetes can be attributed to overweight. To minimize risk for diabetes the body weight should be about what most people weighed in high school of a BMI of less that 25. BMI calculator at Cutting back on fatty foods and sugar overload coupled with walking 2 miles daily are very important protective practices.
  2. Healthy eating. A high carbohydrate and fiber intake is protective. Persons who eat our HCF diet (see have a 30% lower risk of developing diabetes. People who are addicted to beef, pork and other red meats have a 36% higher risk for developing diabetes. Whole grain products (three servings per day) and soy protein (two servings) per day are important protectors.
  3. Nutrition supplements. Certain supplements appear to have diabetes preventive properties. Providentially and paradoxically I have pre-diabetes. Without changing a healthy plant-base diet or walking 3 miles per day, taking these supplements lowered my fasting glucose value from 118 (pre-diabetes) to 99 (normal). These are what I recommend. I do not have any financial or other connection to these companies.

Ø      Magnesium 400 mg/day (very convincing evidence),

Ø      Alpha lipoic acid 200-300 mg/day (suggestive evidence),

Ø      Chromium 400 micrograms/day (suggestive evidence),

Ø      Vanadium 100 micrograms/day (suggestive evidence),

Ø      Cinnamon powder 1000 mg/day (Not yet of proven value in humans but you can use to enhance many foods you serve.)

            My first choice: Blood Glucose Support*: 2 capsules twice daily


*I am not certain that Gymnema or Banaba extracts are of value but they probably are not harmful.

So, if diabetes runs in your family or you have a ‘touch of sugar’ you may want to do these preventive things. They have worked for me and for many of my patients.

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What are nutrition solutions?

Posted on January 21, 2008. Filed under: cholesterol, diabetes, nutrition, weight | Tags: , , , , |


Many people prefer to manage health with diet and exercise rather than drugs. For 40 years my research and practice has focused on control of blood fats, diabetes, high blood pressure and weight through nutrition measures. In this blog I will share with you some of the approaches we have used.

Jim Anderson, MD, (aka, NutDoc), trained in internal medicine, endocrinology and nutrition. I have done biochemistry lab research, hundreds of clinicals with drugs or nutrition for all these conditions, but have felt most fulfilled in trying to bring this research experience to the clinic where I have had an active practice. 

In this blog I will be sharing specific suggestions that  you can incorporate into your own lifestyle to improve health. Specifically, I will initially share the strategies that have been successful with my own patients. I will start with approaches to lowering blood cholesterol since drug use has recently been challenged. In the 1980’s I was know as the “oat doc.” In the 1990’s I became the “soy doc.” Now I want to be the “nut doc.”

About 30 years ago we developed new diets– high carbohydrate and fiber (HCF)– diets to better manage diabetes. We found that most people with diabetes could reduce their need for medications or insulin by 25-75% using this diet. These diet experiences helped many people lose weight but we needed better education stategies to empower people to make long-standing changes in lifestyle habits. In 1985 we established the HMR Weight Management Program at the University of Kentucky and have helped thousands of persons lose weight and maintain successful weight management long-term. We will share some of these guidances in this blog.

Send us your questions. On a regular basis we will post guidelines related to specific areas. While we will not be able to send answers to individual questions we will try to post comments  of general interest and respond to questions of general interest.

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


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