Retrain yourself to recognize feelings of hunger and respect them. Eat when you feel them and stop when they stop. Don’t eat when you’re not hungry. This approach starts with eating breakfast, planning snacks, or eating only part of your lunch and saving the rest for a snack later on in the afternoon. Eat regular meals but don’t eat by the clock.
Eating When You’re Hungry versus Eating on Schedule — https://www.dummies.com/article/body-mind-spirit/physical-health-well-being/diet-nutrition/general-diet-nutrition/eating-when-youre-hungry-versus-eating-on-schedule-202578/
You Want Fries With That?
The study found that eating fast food is associated with nonalcoholic fatty liver disease, a potentially life-threatening condition in which fat builds up in the liver. Researchers discovered that people with obesity or diabetes who consume 20% or more of their daily calories from fast food have severely elevated levels of fat in their liver compared to those who consume less or no fast food. And the general population has moderate increases of liver fat when one-fifth or more of their diet is fast food.
University of Southern California – Health Sciences. “Consumption of fast food linked to liver disease: Risk of liver damage is highest for those with obesity or diabetes.” ScienceDaily. http://www.sciencedaily.com/releases/2023/01/230110103508.htm (accessed January 11, 2023).
Journal Reference – Ani Kardashian, Jennifer L. Dodge, Norah A. Terrault. Quantifying the Negative Impact of Fast-food Consumption on Liver Steatosis Among United States Adults with Diabetes and Obesity. Clinical Gastroenterology and Hepatology, 2023; DOI: 10.1016/j.cgh.2022.11.040
But even with Foods With Low Nutritional Quality remember Braum’s Is the Best American Fast-Food Chain You’ve Never Heard Of.
Don’t Eat More of Anything (Until You Decide What to Eat Less Of) — A Country Doctor Writes
A year ago this week, I made a stir with my post about five common weight loss myths. Today I had a patient conversation I have had so many times before: Someone was trying to eat healthier and lose weight at the same time. They are not necessarily the same thing.
Don’t Eat More of Anything (Until You Decide What to Eat Less Of) — A Country Doctor Writes:
Saturday morning. Coffee, clean the shower, catch up on news. Later I’ll work for a few hours on my Future Best Seller rewriting and editing my essay on changing habits, food choices and emphasizing what you don’t eat is just as important as what you do eat. Well, The Country Doctor wrote a nice post on this topic.
Thanks Doc.
Trouble in Paradise – 2022 Final Thoughts
Once again here’s the chart attributed to the New England Journal of Medicine from my first Holiday post Trouble in Paradise (it’s Weight Gain Season).
Personally I had the best Traditional Weight Gain Season ever. I didn’t gain any weight.
I just hope this isn’t sarcopenia.
More Trouble in Paradise – 12.22.22
Life puts hurdles in front of you: ice cream, home baked cookies, gift packages of divine seasonal sugary treats from well-meaning friends. Even if you work from home the seasonal threats are abundant.
Remember this chart attributed to the New England Journal of Medicine from my first Holiday post Trouble in Paradise (it’s Weight Gain Season)?
Today I introduce you to another Seasonal Threat for weight gain.
Stay the Course
Being housebound is no reason to eat all of the ice cream and home baked cookies in the house.
The fancy gourmet pecans though are OK because they are nuts.
It’s a good thing there’s no beer in the house.
Pizza and other food delivery services will tempt you. Stay strong.
PS. The estimated wind chill is minus 20 degrees F.
Foods With Low Nutritional Quality
A study now shows that many of the meat substitutes sold in Sweden claim a high content of iron — but in a form that cannot be absorbed by the body.
Chalmers University of Technology. “Low nutritional quality in many vegetarian meat substitutes.” ScienceDaily. http://www.sciencedaily.com/releases/2022/12/221208085718.htm (accessed December 10, 2022).
From the study conclusions:
The results in this study highlight the nutritional limitations in terms of iron and zinc bioavailability of shifting from a diet containing animal protein from meat to a diet based on meat substitutes. This study shows difficulties obtaining essential minerals from a diet in which meat has been replaced with products based on legume or cereal proteins, which might lead to an increase in iron deficiency, especially among vulnerable groups. Our results call for a sharpening on the interpretation of nutrition claims, especially for iron, which would create incentive for producers to improve their products with regard to iron bioavailability.
Nutritional Composition and Estimated Iron and Zinc Bioavailability of Meat Substitutes Available on the Swedish Market – https://www.mdpi.com/2072-6643/14/19/3903
If your diet is plant based stick with the plants, not the highly processed stuff.
Trouble in Paradise – Update and Threat Assessment 12.08.22
This past Holiday season was the roughest in recent memory. I ate everything in sight. I binged on bagels every day for nearly a week. The cookies, cakes, and pies found their way into my mouth. The sheer quantity of food was my downfall. I put on the pounds and topped the scale at 202 pounds. Time to get back to my normal routine. I’m getting back to my usual habit of eating only when hungry. Avoid sweets. Shrink portions.
Journal entry 10 Years Ago
I was searching my journal on a different topic and found something I wrote 10 years ago. Back then despite eating healthy foods I continued to struggle with my weight. It was the Holiday season. I binged. Then I binged some more. Thankfully I’ve learned a lot since then like how diets really work. Source: Dr. Anthony Pearson.
In my last post Trouble in Paradise (it’s Weight Gain Season) I posted this picture of our dessert board on Turkey Day. It’s how I gained three pounds in three days. The cheese and crackers didn’t help. Nor did #10 twice.
Update and Threat Assessment
- The three pounds gained were lost but it took two weeks.
- I removed the beer from the house which was purchased for entertaining company.
- Yes, I drank the beer.
- M&M’s spelled correctly is TROUBLE.
- Two pieces of pumpkin pie are in the freezer. This is OK because pumpkin is a vegetable (botanically a fruit so still OK).
- Ice cream, normally not in the house but it is and calls my name every night.
- COOKIES.
The Boss came back from a cookie exchange with the neighbors with several dozen dangerous tiny bites.
Threat Level 4 Red.
Trouble in Paradise (it’s Weight Gain Season)
“Competition puts hurdles in front of you that you have to clear.”
OKC Thunder coach Mark Daigneault
Life puts hurdles in front of you that you have to clear. Like Thanksgiving. TGTIO (Thank God Thanksgiving is Over). We were out of town for only three days. I gained three pounds. I’m not good at math but I think this equates to one pound per day. YIKES. There’s 35 days until the first day of the New Year. At this pace I’ll weigh 208 pounds…
But I am not alone. This chart is attributed to the New England Journal of Medicine but I could never find the original source article.
As the years pass I get better at understanding why I put the pounds on. This was our dessert board on Turkey Day.
I can’t get Tex-Mex in Oklahoma. So when in Texas I need Tex-Mex. At one of my favorite Tex-Mex stops I discovered a new favorite, the #10.
The numbers above are calories, fat calories, and fat in grams. 2950 mg of sodium too (the original chart has more nutrition information).
We ate Tex-Mex Wednesday and Friday, the perfect bookends to Thanksgiving.
I had #10 twice.
Take Home Lesson
Salt, sugar, fat and excess calories. Taking and/or keeping the weight off is simple when you reduce intake of these four items.
Restaurant meals will kill you. Literally.
There is absolutely nothing wrong with every now and then so long as it’s every now and then.
My skinny jeans fit fine. I’ll get back to my usual routine and diet and the three pounds should come off and I’m good until the next hurdle. Until then I’ll wear my black t-shirts because dark colors make you look thinner.
Braum’s Is the Best American Fast-Food Chain You’ve Never Heard Of
In fact, the milk — and the company-owned creamery where it is produced — is the cornerstone of the Braum’s business model. The chain makes and produces all of its dairy products and bakes its own burger buns, and as such, Braum’s only opens locations within a 330-mile radius of its production facility in Tuttle. From there, refrigerated trucks are dispatched every other day to make deliveries to its more than 300 stores scattered across Texas, Oklahoma, Arkansas, and Missouri.
Braum’s Is the Best American Fast-Food Chain You’ve Never Heard Of — https://www.eater.com/23165864/braums-best-chain-milk-ice-cream-burgers
The closest grocery store from my house is just a mile away. But anytime I need milk, eggs, or cheese I shop at Braum’s. Their private label bread is better and cheaper than the grocery store. Butter at the grocery store is between $4.00 and $6.00 a pound depending upon the brand. Braums’ butter is $3.50 a pound (but you have to buy two to get this price).
Control of production and lower transpiration costs obviously affect the retail prices. And in a good way.
Did I mention The Bag? https://www.braums.com/menus/bag-of-burgers-junior/
These burgers are Tiny Taste Tester Approved.
Stanford Center on Longevity – Diet Research Update
There are a growing number of diet choices that promote healthier eating. Common among several of the most-well known diets (e.g., paleo, Mediterranean, vegan), is an emphasis on the consumption of plant-based foods (sometimes alongside animal protein, sometimes without), and the avoidance of added sugar, refined grains, and ultra-processed foods. There is increasing evidence that consuming more plant-based foods is beneficial to our overall health, especially our immune system health. There are also data indicating that consuming more plant protein than animal protein is healthy for both ourselves and the environment.
Diet — https://longevity.stanford.edu/research-update-on-diet/
Reality check below –
We have a lot of work to do.
Do your part by reading the entire research update and sharing the love.
garyskitchen.net 