Over the 10-week randomised dietary intervention, the high-fibre diet increased levels of microbiome-encoded glycan-degrading carbohydrate active enzymes (CAZymes) without altering the intestinal flora, whereas the high-fermented-food diet incrementally increased microbiota diversity while decreasing inflammatory markers.
One of the most startling findings is the notion of constrained daily energy expenditure. This is the idea that the human metabolism adapts to our activity levels to keep our daily calorie burn in a surprisingly narrow range — no matter how hard you work out
Now I understand how my low exercise levels during year one of the pandemic factored into my weight loss efforts. My metabolism reset and it spent calories on other life functions. Here’s the part of the interview that hit home for me. The quote refers to a recent television show The Biggest Loser.
Contestants went on this show and were put under a brutal routine of intense exercise, coupled with near starvation. You can lose a lot of weight that way. But it’s not sustainable. Your body pushes back hard by slashing its metabolic rate.
The Take Home Lesson
DO exercise for all of its associated health benefits. But exercising more is not exactly the best strategy for losing weight.
Herman Pontzer is an evolutionary anthropologist at Duke University. His theory argues that human metabolism has evolved to the point where how we eat and expend our calories is more important than what we eat. I think I’ll put his recent book on my list of books to read.
One study focused on almost 9,000 breast cancer survivors and asked the women about their diet every four years after their diagnosis. Over the follow-up period, averaging 11.5 years, women who ate more fruits and vegetables and women who ate more vegetables had a lower risk of dying from any cause than did women with lower intakes of these foods. Women with the highest intakes of vegetables and fruits averaged 7.4 servings per day; those with the lowest intake averaged 2.2 servings per day.
Farvid MS, Holmes MD, Chen WY, et al. Postdiagnostic fruit and vegetable consumption and breast cancer survival: prospective analyses in the Nurses’ Health Studies. Cancer Res. 2020;80(22):5134-5143.
Total fruit and vegetable intake was associated with a reduced risk of frailty with those averaging seven or more servings of fruits and vegetables daily having a lower risk than those averaging fewer than three servings a day. Leafy green vegetables, yellow and orange vegetables, and apples and pears were specific fruits and vegetables associated with a lower risk.
Fung TT, Struijk EA, Rodriguez-Artalejo F, Willett WC, Lopez-Garcia E. Fruit and vegetable intake and risk of frailty in women 60 years old or older. Am J Clin Nutr. 2020 [published online ahead of print].
The quotes above are just two of the studies profiled in the Vegetarian Journal’s most recent scientific update. Unfortunately the citations are not links to the original studies. Here is the link to the full Vegetarian Journal Scientific Update:
Here’s a nice little research article on Turmeric with nearly 30 references. It’s always a plus when someone else does the research for you. And it’s free.
I don’t take an abundance of supplements and will start taking a supplement only after I’ve done the research and am convinced of the benefits. I added Turmeric to my daily medications after my doctor suggested I research it for my arthritis. My medications are a low dose statin (10mg), baby aspirin, Vitamin D, Vitamin B-complex and a multivitamin.
“We can’t escape from the fact of our eating; no matter what, we are killing living things so that we can live ourselves. If it’s not an animal, it’s a plant or something else.”
Deborah Madison is a chef, writer, and author of 13 celebrated vegetarian cookbooks, including the modern classic Vegetarian Cooking for Everyone.
Today is the 5th of July and I have the day off from work. Yesterday was the real 4th of July holiday which was celebrated in a typical American fashion, a cook out by the pool. I didn’t have to cook which made the fourth a special fourth for me. I know how much work and preparation goes into hosting a large gathering and my heartfelt thanks go out to our relatives in Claremore, OK.
The morning started with a little tree trimming in the yard followed by some deep thoughts no one should have on the Fourth of July. Reminder to all who read this: these are random thoughts. If I lose you, just stop reading.
The level of personal indiscipline since leaving Colorado has been astoundingly high. In plain English my diet has regressed. The rules and lists I’ve crafted over the years were not adhered to since coming back from the Rockies. I blame Colorado. The State of Craft Beer https://www.coloradocraftbrews.com/colorado-breweries/ overwhelmingly managed to delete the #1 item on my Do Not Have It in the House list. Beer is back in the house.
The folks in Colorado make real good beer. The Mountain Man and his Colorado Girl keep plenty of the good stuff in their fridge. Pizza out twice during the trip meant more good craft beers. We also stopped at Casey Brewing in Glenwood Springs, which is the only brand name I remember. Back home I continued the Colorado theme with some Odell and Blue Moon. As I’ve done for years I am monitoring my weight daily. I need to. See my previous post Consistent self-monitoring of weight: a key component of successful weight loss maintenance — Random Thoughts 01.02.21. To repeat myself – There’s beer in the house.
Abandoning old habits is hard especially when the old habit is just so damn satisfying. But if you want (or need) to lose weight you must change your habits. Colorado was fun and a lot of old habits crept back into my routine. I shouldn’t be surprised that some of those habits are still sticking around. The weather got hot back home in Oklahoma and there’s nothing like a really cold beer on a hot day…
One of the books I’ve been reading is Aging as a Spiritual Practice by Lewis Richmond, a Buddhist priest and meditation teacher. I’m nearly halfway through the book and it’s exactly what you’d expect from a Buddhist priest and meditation teacher. But every now and then we all need stark reminders of the obvious which we tend to forget about. Richmond reminded me of the value of being flexible.
“I hate when people say they want to go plant based or give up meat. But won’t mind eating chicken, eggs and bacon. I need to find vegan friends.”
Anonymous Twitter user
Flexibility, honest respect for differences in opinion, and critical thinking skills all seem to be in short supply, especially in younger generations who have become willing victims of confirmation bias on social media platforms. Maybe if they spent more time reading books…
So before you label me a hypocrite I have created a new list called Things That Are OK to Have in the House and BEER IS BACK. Food and drink that get put on this list are subject to swift removal if the trend-line on the Truth Machine takes a sharp turn to the north. Yet even after a month of indiscipline the number stands at 170. Check back next month for the next exciting installment of my lifelong struggle.
Deborah Madison is not and never was a vegetarian. She wrote vegetarian cookbooks. Flexibility!