My first full week vacation in 4 years! We’re in the boondocks of upper Michigan, far away from the internet’s despoiling influence. DoctorFoodTruth will be on hiatus this week, picking up again in August. Until then, choose health!
Archive for July, 2011|Monthly archive page
As a doctor who gets after his patients to eat and live better, I field a lot of questions about my own diet. People want to know what I eat and whether I ‘practice what I preach.’
Since one of the most common diet mistakes people make is skipping breakfast, I try to convince folks to start eating a small, high-protein breakfast. They always want to know what I have and I’ll bet most of my patients know by now: crunchy peanut butter on a spoon!
I’ve found this is the perfect 200 calorie breakfast that gives me energy without any sugar crash mid-morning. It provides enough chewing to make my brain register that I ate and that I don’t need to be hungry for a while. If I eat it on toast, I get too much carbohydrate and feel the crash. If I don’t eat the crunchy, I get hungry in 3 hours or so. My schedule is pretty set with 6 hours between breakfast and lunch all filled with patient care, so I don’t have time to get something else to eat.
If I do get hungry mid-morning or mid-afternoon, raw almonds (Blue Diamond is my favorite) are my preferred snack. There is plenty of scientific proof that peanuts and tree nuts are very good for me, filled with anti-oxidants, zero cholesterol and even protective against diabetes (which runs VERY strongly in my family.) My biggest reason to eat this way is how it makes me feel, though.
Satisfied and un-hungry? Check.
Alert with brain in gear? Check.
Able to pass the donuts in the Doctor’s Lounge? Check.
Keeping your protein intake up and your starch/carbohydrate intake down is essential to feeling alert and ready to go. Hate the 3 o’clock blahs? Eat differently for lunch and they won’t happen! How I feel, how you feel, depends on how we treat our bodies. What I eat, how well I sleep, how stressed I get, when I last exercised all roll into what most people call ‘feeling good.’ It can just as easily become ‘feeling crummy’ or worse.
It’s all up to you!
Eat Healthfully, Live Fully Healthy!
- Eating Breakfast (lighteningonline.com)
This is a great post from a colleague and on-line inspiration, DrKayLosesWeight. Success shared can help others succeed. Our stories can change people’s lives.
Do you have a success story with healthy living that you want to share? Let me know and I’ll brag on you too!
I tell patients this every day because it’s true. I’m not a Superman kind of doctor who thinks he can cure everything. The list of things I can fix is pretty short, so I often have to tell my patients “I can’t fix this.”
Truthfully, there aren’t many things any doctor can fix — we’re just not very good at admitting it. Surgeons can cut out or bypass parts that malfunction, we have some poisons that can cure some cancers, and most infections are curable now. Other than that, all we do is tweak.
Diabetes, blood pressure, cholesterol – all my pills are tweaks. If you take them everyday and don’t overload your body with too much sugar or salt or cholesterol, my pills will do wonders to keep your body going longer. Start skipping pills or eat so badly you cancel their effects and those pills might as well be a placebo (sugar pill.)
No, the only real life-changing treatment I offer most of my patients is me. I will test and track and harass you as long as you keep coming back for the “treatment” of talking to me. See, even my one good treatment is completely based on you!
The person who can fix it? Again, you! Most high blood pressure and diabetes and cholesterol can be made much better or even cured by only one person: the patient.
Changing your diet works. Getting off the couch and exercising works. Changing your outlook and attitude works. At best, my pills can only help. The real power to heal is in YOUR hands!
I keep coming back to the book Mindless Eating. I am just enthralled with the psychological facts Dr. Brian Wansink has uncovered about eating. This little book is chock-full of funny and eye-opening university studies about our food habits. I highly recommend getting a copy! If you’re interested, follow the link above to get in on Amazon.
In one study, Dr. Wansink invited a group of dietitians, nutritionists, and other food scientists to his facility for a celebration ice cream social immediately after lunch. Since each of these people knows Dr. Wansink and knows how much he likes to analyze what and where and why and how much people eat, you’d think they would have known what was coming. Apparently, they didn’t.
He arranged for each person to randomly get either a small or large serving bowl and either a small or large spoon to eat with. As people gave their bowls back, he secretly weighed and photographed what was left, then asked each how much they ate. Since these people were all highly educated in food and nutrition, he made the questions a little tougher, asking them to estimate the number of calories they ate, the percent of the serving they ate, and so on.
So how did these smart, educated food people do when he put them on the spot? Terrible, just like the rest of us! What Dr. Wansink shows again and again is that when it comes to eating, we don’t waste a thought on it. Professional food people and Joe or Jane off the street do about the same when eating while distracted.
His colleagues ate more and faster with the bigger spoons out of the bigger bowls, just as he predicted. Knowledge and good intentions can’t protect us from instinct, he says. Once we master eating without missing our mouth, about age 2, we’re done thinking about eating forever. Before we start eating and (maybe) after we’re done we can think about our food but while the meal is going? Most of us don’t spare a thought for the calories.
So what to do? Again, he offers simple, usable advice. Decide before you sit down how much you want to eat. Use smaller utensils and taller, thinner glasses and smaller plates to fool your brain. Stop and think during the meal, even if the conversation is flowing.
I know that the calories count. These are some hints we can all use to keep them from counting against us.
Change Your Food, Change Your Life!
- Beware the Bucket! (doctorfoodtruth.com)
…. The good news about our bodies being made of what we eat is that it’s never too late to change. Maybe we’ve had too many burgers making our waists too big and maybe all the preservatives are swimming around in our system making us unhealthy. Maybe we feel tired and have no energy and are teetering into depression all the time. Maybe all this news about what we’ve been doing to our one and only body for years is getting us down. But you know what? This same body that has built itself out of whatever we’ve been eating will continue to rebuild itself over and over every day as long as we live.
What that means is that whenever we decide to change and turn our eating habits around, our bodies will immediately begin building with the good stuff we start giving them. No matter how unhealthy we’ve been, we can always start making it better. Almost every part of you has been remade many, many times. New cells grow and replace older ones, new molecules and atoms replace the ones that used to be there and nothing stays the same for long
Too much McDonald’s stuck here and there? Too many Snickers or Frito’s or cigarettes wedged in between the Big Macs? That’s all right, your body will forgive you and start to bribe you with feeling good just as soon as you turn your eating habits around and start giving it healthy building blocks. This is a change worth making too, a change that will pay you back over and over for years to come if you’ll put the time and effort into making the change.
excerpt from Food Truths, Food Lies
Change Your Food, Change Your Life!
- Un-Learning (excerpt) (doctorfoodtruth.wordpress.com)
My first review!
One of my fellow health bloggers, Drkaylosesweight, just posted a review of my book Food Truths, Food Lies. I found out that she had read it and liked it, so I asked her if she would review it for her readers. As a pediatrician, she has huge influence in her patients’ lives with her diet and health advice. If I can help her even a little with that, great!
Knowing that she likes my stuff is a big boost too, let me tell you!
Here’s the link to her post
You should stick around and check out her other stuff. She is a pretty amazing lady from what I see: mom, doctor, karate fiend. She’s working on her black belt which is completely amazing and makes me feel like a wimp, you know?
Anyway, just wanted to brag a little about my first ever publicity for Food Truths!
… You’re being lied to. It happens every day, all day long. The problem is, the lies come so fast and thick and have been lying for so long that they don’t seem like lies anymore. We sure don’t call them lies. We have lots of nicer names for this stuff, like advertising or menus or magazines.
When a child lies to his teacher and then calls it a fib or a story or an excuse, the teacher doesn’t smile and pat him on the head. If the teacher knows it’s a lie, I’d bet the kid gets called to the principal’s office and mom may get a call too.
So why don’t we call the CEO of Kraft or McDonald’s when we find them lying to us? I think it’s because we usually don’t even know we’re being lied to. Nearly everything we read, hear, or see goes along with the lies so much that they just seem part of everyday normal life.
I want to look at some of these lies and show you that they are lies and talk about what’s really true instead. Why companies or media or anyone else lies about food and nutrition is just my opinion. That they are lying is easy to prove with some simple detective work. I want you to learn to do your own detective work and learn to see through the lies.
From Chapter One of Food Truths, Food Lies. Order here from Amazon to read on!
Change Your Food, Change Your Life!
- Lies, Lies, Lies (doctorfoodtruth.wordpress.com)
I’ve known Jay for several years and have watched him go from a tough and vigorous fifty-something to a not-at-all-vigorous 60. The change and weight gain happened when he lost his job in the 2009 downturn. Most men are tied to their work, but Jay was just despondent and really started letting himself go.
He would skip appointments and once went so long between getting medication refills that his insurance company called me, worried. (Can you believe that? Strange but true.) When I would get to see him, I could tell he was fading and his weight was really climbing. The last time I saw him in January, he was way over 300 pounds and felt terrible.
We had a long talk about the future for his health and he told me would ‘try harder.’ Jay is a man of few words, so I knew that was as good as I could ask for and he really was going to change his diet and get off the couch.
Normally when I get “evangelistic” like that, I have people come back in 1-2 months so I can keep pushing on the life habit changes. Because of his job loss, he asked me to wait longer for a return visit and I agreed even though it worried me.
Today he was back and I really said “Wow!” He looks better than I’ve ever seen and told me he feels better than he has in 10
years. He’s lost over 40 pounds and has muscle showing everywhere. He found a new job 2 months ago that he says is a “young man’s job” but he is keeping up great and looks like he’ll have something to show off on the beach in another 6 months or so.
I love seeing the physical transformation people can make when they set their mind to it. His diet has changed radically, he’s working hard and is able to smile and get off the couch again. All amazing stuff and I get to have a front row seat on it all. A good day here in Indiana!
Eat Healthfully, Live Fully Healthy!
Our parents are our first teachers about food and everything else. Some of the things you know about food and nutrition was learned before you could crawl. Eating made you happy and you eating made your parents happy. Eating was a game and a fun one for most babies and toddlers. What, when, and why we eat gets programmed in our high chair, all while smearing and throwing baby food everywhere.
Playmates, teachers and television all have a lot of power over what kids learn too. All of this education in nutrition comes way before we learn algebra and is ingrained much deeper than any multiplication table ever could be.
That makes our job with this book tougher but also more important. Tougher because many of the things I want to teach you may at first seem wrong and you may not even know why. The why could be because you learned it when you were still chewing on your blocks instead of stacking them. It’s hard to fight against stuff we learned so early, but we have to. We have to if we want to be different and if we want our children and their children to have it easier than we have. If you learned this stuff with a bib on, so are your children. If you know better, they can know better and your grandchildren might not even have to unlearn the wrong stuff.
But it has to start somewhere and I dare you to start it now. Learn, change, make the first step to a new way of thinking, eating, and weighing start now. Read on.
From the Introduction of Food Truths, Food Lies. Order here from Amazon to read on!