According to the World Cancer Research Fund, there is strong evidence that weight gain, overweight and obesity increase risk of several types of cancer. These include cancers of the breast (among postmenopausal women), ovary, endometrium (lining of the uterus), bowel (colon/rectum), esophagus, gallbladder, stomach, pancreas, kidney, liver and prostate (particularly forms that grow and spread quickly).
When it comes to diets, weight control and nutrition, this is the key to success. And it could not be simpler.
It is safe to say that most of us know what we should (or should not) be eating – we know that fruits and vegetables are good, and we know that fried food is not so good. We know that chocolate is high in calories, and we know that if we eat less we will lose weight. Knowledge is not the issue.
Rather, in busy, over-scheduled lives, our healthy eating regimes and the best of intentions fall off track when we find ourselves hungry and without good food choices on hand. Sometimes we may be able to ignore the hunger pains and wait until we stumble across an apple, but in more cases than not the deep desire for food sees us searching desk drawers, attacking vending machines or at the local shop stocking up on high fat, high sugar, carbohydrate rich foods that feed our low blood sugar levels like a drug feeds an addict.
The simple act of planning on the other hand ensures that we are never caught off guard and always have healthy options on hand to make it easy to eat well. And while some people may opt to spend hours each Sunday packing portion controlled lunches, the good news is that it does not have to be this labour intensive to get good results.
1. Schedule time
One the greatest barriers to taking control of our food and calorie intake is finding ourselves in a cycle of not having enough time and bouncing from week to week eating whatever crosses our path. The solution to this is easy – all we need to do is schedule time to get organised. All you need is 20-30 minutes each week to plan a few meals, write a shopping list and consider the way your upcoming week will impact your food choices. For example, if you know that you will be home late a couple of nights, you then also know that you will need a couple of quick and easy meal options that can be heated quickly to avoid you resorting to high fat take away
2. Shop online
If you visit the supermarket several times each week, chances are you are not only purchasing extra foods you do not need, but also wasting plenty of valuable time – parking, queuing and waiting. Shopping online not only saves much time and energy but helps you to plan your meals in advance. There is also the option of ordering a fruit and veggie box delivery each week to ensure you have your fresh staples on hand or have an array of healthy snack options and lunch staples delivered straight to your workplace. This way you do not need to worry about hauling food to and from work every day but you always have healthy lunch and snacks on hand.
3. Cook smart
In an ideal work we would grow fresh produce in our garden, shop locally and prepare healthy home-cooked meals each night. Unfortunately busy lives are not always conducive to this grassroots approach to our food intake and fewer and fewer people are finding time to cook a healthy meal each night. For this reason, looking at time efficient ways to prepare meals is the key to success and this can translate into bulk preparing meals in advance so you cook just once or twice each week. A solid cook up of 1-2 larger meals such as casseroles, stews, mince and soup can give you at least 2-3 meals as well as lunches, freeing up extra time on other evenings when you know you will struggle to find the time to cook a meal from scratch.
4. Create habits
Eating well long-term is about building solid food habits that become your natural default. For example, taking your lunch with you each day, or always keeping a water bottle or healthy snack with you. It takes between 30-90 days to cement a long term habit which is why committing to focusing on your nutrition for a set period of time will help to initially identify and over solidify the health habits you know you need to build and maintain long term. Phone or computer reminders and alarms, post it notes and regular time outs on a daily basis are all tools that can help you to refocus on the health habits you are working and help to keep you on track with your dietary goals.
5. Have back ups
In life, things rarely go to plan – the time you had set aside for meal preparation gets eaten away by other commitments; your shopping order does not arrive or despite the best of intentions you forget to take your lunch. To help buffer for these regular occurrences when it comes to your nutrition, always have a backup plan. Keep a healthy frozen meal on hand; know what you can order from the food court if you need, and keep a protein or meal bar in your work bag for emergencies. Remember, your nutrition does not have to be perfect to get good results, it just has to be consistent.
Corinne loves to cook with her young daughter, as seen in this video posted in January 2015, when Corinne?s then two-year-old child showed the rest of the world how to crack an egg. Filmed at the family home in Port Moody, British Columbia, it is one of just a number of demonstrations from this prodigious cooking talent. Credit: foryourselffitness via Storyful
One of my main criticisms of orthodox medicine over the years has been the lack of real nutritional training and understanding for and by doctors.
My years of research led me to understand that almost all of America’s health problems are directly related to diet. In other words, when Americans get sick, what they need is a wholesale change in diet, not synthetic chemicals to mask the symptoms of disease.
Americans are suffering from what I call full-belly starvation; their bellies are full but their bodies are starving for nutrition.
When the American public thinks of starvation, they think of children with extended bellies and reed-thin limbs. Mass starvation in America is an incomprehensible concept to the public.
Probably 80 percent of grocery foods are synthetic chemicals that are not and cannot be fit for human consumption. The other 20 percent is located around the outer wall of the store, where one finds fresh vegetables, meats and dairy. Of course, serious students of nutrition would be hard-pressed to find even 2 percent in this section not adulterated or pasteurized.
These synthetic foods taste good to most people, but they build addictions. Millions of adults and children eat these nonfoods daily. It fills them up, and they all believe that they have eaten real food. They have really eaten products of chemistry that are totally unrelated to nutrition. This is nothing less than a system of starvation, sickness and death, but huge profits for the commercial food processors and the “healthcare” system.
Additionally, these foods cause inflammation and an unhealthy pH balance in the body.
If all sickness and degenerative disease is related to malnutrition, then the public is being prescribed drugs for malnutrition and starvation.
Many researchers in the past and the present know this. But their efforts to educate the general public have been stymied through a systemic and sustained campaign of disinformation to prop up the drug and commercial food industries.
This is a topic I’ve been writing about for more than 20 years and for it I’ve been called a crank and worse by establishment medical practitioners and their enablers.
Now NPR.com tells us there is a new food-as-medicine movement that is part of a “small revolution” brewing in California.
This growing movement among allopathic doctors to cut back on drugs and focus more on nutrition is being greeted with much fanfare and some bold headlines.
NPR tells us the food-as-medicine movement is now manifesting in various ways. In Huntington Beach, California, a “Shop with Your Doc” program is sending physicians to grocery stores to meet with patients who sign up for the service or any customers who want to ask questions.
“There’s no question people can take things a long way toward reversing diabetes, reversing hypertension, even preventing cancer by food choices,” Dr. Daniel Nadeau, program director for Mary and Dick Allen Diabetes Center told NPR.
More from the NPR report:
In the big picture, says Dr. Richard Afable, CEO and president of St. Joseph Hoag Health, medical institutions across the state are starting to make a philosophical switch to becoming a health organization, not just a health care organization.
That sentiment echoes the tenets of the Therapeutic Food Pantry program at Zuckerberg San Francisco General Hospital, which completed its pilot phase and is about to expand on an ongoing basis to five clinic sites throughout the city. The program will offer patients several bags of food prescribed for their condition, along with intensive training in how to cook it.
“We really want to link food and medicine, and not just give away food,” says Dr. Rita Nguyen, the hospital’s medical director of Healthy Food Initiatives. “We want people to understand what they’re eating, how to prepare it, the role food plays in their lives.”
In Southern California, Loma Linda University School of Medicine is offering specialized training for its resident physicians in Lifestyle Medicine — that’s a formal subspecialty in using food to treat disease.
Research on the power of food to treat or reverse disease is beginning to accumulate, but that doesn’t mean diet alone is always the solution, or that every illness can benefit substantially from dietary changes. Nonetheless, physicians say they look at the cumulative data and a clear picture emerges: that the salt, sugar, fat and processed foods in the American diet contribute to the nation’s high rates of obesity, diabetes and heart disease. According to the World Health Organization, 80 percent of deaths from heart disease and stroke are caused by high blood pressure, tobacco use, elevated cholesterol and low consumption of fruits and vegetables.
“It’s a different paradigm of how to treat disease,” says Dr. Brenda Rea, who helps run the family and preventive medicine residency program at Loma Linda University School of Medicine.
But it’s not just happening in California. The Chicago Tribune recently focused on Minnesota cardiologist Dr. Elizabeth Klodas, who says she spent the first 10 years of her practice putting patients on heart medications and the last 10 years trying to get them off them.
“My patients’ cholesterol levels and blood pressure numbers were good, but they all looked and felt awful,” she said, “and I realized that what I was doing was just making numbers look good and not treating the underlying problems of diet and nutrition.”
The Tribune tells us:
Dr. Richard Collins, a Denver cardiologist and the director at South Denver Cardiology Associates’ Dean Ornish Heart Reversal Program, made a similar decision to that made by Klodas. Instead of continuing to unblock arteries with angioplasty procedures to treat cardiovascular disease, Collins, who is also known as “The Cooking Cardiologist,” began to show his patients how they should cook to prevent heart disease.
“Americans love salt, sugar and fat,” says Collins, “but we need to promote the consumption of whole foods, such as fresh vegetables, whole grains and plant-based proteins, in proper portions if we are going to take on and prevent the unsustainable growth of cardiovascular heart disease.”
When Klodas realized that no amount of medication could make up for the damage caused by eating an unhealthy diet, she began a personal crusade to find out as much about nutrition and diet as she could. She discovered that the critical nutrients for a healthy heart are fiber (fruits, vegetables, grains), omega-3 fatty acids (vegetable oils, nuts, seeds), antioxidants (fruits, vegetables, beans, nuts) and plant sterols (grains, vegetables, legumes, nuts, seeds).
Well hold on there. These aren’t just critical nutrients for a healthy heart. They are critical for a healthy body.
For maximum health we need to consume an alkaline diet. This means eating whole, organic, nutrient-rich foods, mostly from raw, living sources. When you eat more than 50 percent raw foods you can stop the inflammation triggered by processed, refined or even cooked or baked foods.
Our diet should be 80 percent vegetables (organic) with only 20 percent meats (preferably free range and not exposed to GMOs or antibiotics). If you are looking for a “diet plan” to help you, I recommend the Nutritarian Diet by Joel Furhman (and no, I’m not receiving a kickback or compensation for this recommendation). Avoid anything processed, which creates acidity in the body. Acidity leads to disease, as does vitamin deficiency.
You should also avoid genetically modified foods and work to alter the disease-inducing toxins you are exposed to in your environment.
If you have spent a lifetime consuming processed foods — or even have followed the government’s Standard American Diet — and find yourself overweight and unhealthy, there is a good chance you have prediabetes.
Prediabetes is a condition where your blood sugar levels are higher than normal but not high enough to be classified as Type 2 diabetes.
I have described a pathway to lower blood sugar levels and better health in my book, Natural Alternatives for Diabetes and Blood Sugar Problems, that, along with a better diet, can help you get your body back to stasis.
Jackie Conn is married and has four grown daughters and four grandchildren. She is a Weight Watchers success story. She’s a weight loss expert with 25 years of experience guiding women and men to their weight-related goals. Her articles on weight management have been published in health, family and women’s magazines. She has been a regular guest on Channel 5 WABI news, FOX network morning program Good Day Maine and 207 on WCSH.
Pete Evans is a popular chef from Australia. He is also the one who started the Paleo diet program.
What Is The Paleo Diet?
The Paleo diet is a method which lets you eat foods that are gluten-free and dairy-free. Pete Evans is known in cooking meals the Paleo Way.
He is famous for cooking sumptuous and healthy foods. For Pete Evans, “We are What We Eat.” So the Paleo Diet consists of methods and recipes that will make one healthier.
Criticisms On Paleo Diet
There are a lot of people who believe on what Pete Evans is doing and there are a lot of people who are criticizing his beliefs as well. The Guardian reported that Pete Evans was accused by the Australian Medical Association of threatening lives with his irrational opinion on fluoride, calcium and sunscreen.
The “My Kitchen Rules” chef replicated his claims that dairy layers calcium from your bones, fluoride does not block cavities, and sunscreen is poisonous. He stated this during an interview on the TV show “Seven Sunday Night. “
Despite these accusations, still, Evans has a lot of followers and a lot of people believe that the Paleo diet is effective. Perth Now reported that Evans has a lot of followers.
Go to his website and it has complete information about what you should be eating. Evans isn’t selling food as much as he’s peddling a belief. So its really up for a person if he/she would try the Paleo diet plan or not.
Pete Evans already apologized regarding his opinions and statements on the show. He stated his apologies during his Gut Health event.
According to him he would like to apologize to the excellent individuals who came to their event and share stories about their health. Stay tuned for more updates on Paleo Way diet and Evans.
Are you constantly hungry, dealing with cravings, experiencing various aches and pains and ready for a nap after eating? Do you want to shrink your waist line and feel better? Heck, do you really just want to feel better and lose weight as an afterthought?
Then it’s time to focus on your gut. And I don’t mean what might be adding inches to your waistline. I literally mean your gut – your intestines. You would think that it might be some other more worthy organ like the liver or the kidneys that has that dubious honor of making us feel better but it turns out it really is in your intestines – your colon to be specific and the good gut bacteria that lives there that we want to nurture.
Evidence supports that an unhealthy gut microbiome may contribute to obesity.
In other words, you have to feed your gut to lose your gut. But feed it the right foods.
Restoring the gut biome will help you lose weight. All your gut needs is more resistant starch. Eating resistant starch will help you body burn its stores of body fat.
As mentioned in my last blog, resistant starch (RS) is a type of fiber that resists digestion. Eating a small amount of resistant starch with every meal will not only keep you fuller longer, but it will prevent some of the starch in your meal from being digested.
It’s like eating free calories while also fortifying your body.
This is a painless way to improve your health and it doesn’t come in a pill or increase your food budget.
Eating foods high in resistant starch nourishes the healthy bacteria in your colon too. When the bacteria digests RS it makes a special compound called butyrate. Butyrate is like a soldier in your body, fighting cancer, making your colon wall stronger and reducing inflammation. See this great presentation from a Denver cardiology group about resistant starch if you want to learn more.
The best sources of RS are found in raw oats, legumes, green bananas, cooked and cooled potatoes, pasta and grains; and nuts, especially cashews. Heat, processing and ripening reduce the amount of resistant starch in foods. That’s why cooked and cooled pasta, potatoes, rice and beans have larger amounts of resistant starch than when they are eaten hot. That’s why a small, hot baked potato has .17 gms of resistant starch and a roasted and cooled one has 19.2 gms. It’s also why preparing your own dried beans is far better than buying canned. And if you want a little RS boost, buy Great Northern beans instead of red beans. With summer on its way, I’m thinking lots of cold salads: bean salad, quinoa salad and even potato salad. Here’s a list of foods from freetheanimal.com.
There are no dietary guidelines on the amount of resistant starch to consume but one source suggests that getting about 20 gms daily can help with weight loss, reduce the risk of colon cancer and improve post-meal blood sugars.
Here’s how you can make this work
- Prepare your dried beans in bulk and freeze them. They freeze well and dried beans are cheap and a great topper for salads, addition to soups or stand alone for a three bean salad.
- Prepare your oatmeal for the week. Use old-fashioned or steel-cut oats(less processing) and cook just enough to keep the oats al dente and store in the fridge to boost the RS.
- Buy green bananas and store in the fridge to prevent ripening. A small ripe banana has only .3 gms of RS, while a green one has 4.7
- Mix in 1/2 green banana into a half cup of cooked and cooled oatmeal and top with 2 tbsp of cashews.
- Mix ¼ cup raw old-fashioned oats into ½ cup plain, fat-free Greek yogurt. Add cinnamon, ½ green banana and 2 tbsp cashews. Greek yogurt has about 5 times more protein than regular yogurt. Buying flavored or fruited yogurt will boost the sugar. It is much healthier to buy plain and add a tsp of sugar or honey than to buy the presweetened ones at the store. Mix the oats in the Greek yogurt and let sit for 15 minutes to soften.
- Make muffins. This recipe is high in fiber and protein and uses oat flour. You could try substituting ¼ cup of the oat flour with Bob’s Red Mill potato starch to really boost the RS.
- Make sandwiches using bread made from 100% whole wheat or oat. Look under the list of ingredients. The first word must read “whole” or “100% whole”. Instead of chips, have a cold potato salad. Make the potato salad leaving the skins on and cook them just until they are al dente and eat it chilled.
- Top a salad with ½ cup beans and a tbsp of cashews. Cashews have 3 times more RS than peanuts.
- Make bean soups. Bob’s Red Mill makes a bean and grain mix with a delicious recipe on the back of the bag.
- Cold salads for sides. Try these salads from Nutrition Action and remember to cook the grains just until al dente.
- Experiment with other grains – but keep them al dente. Try these recipes from Nutrition Action.
I plan on making a vichyssoise soup, a cold soup made with potatoes and leeks, next week and will share the recipe once I make it.
- Fruit crisp. Use fresh or frozen fruit and top with raw rolled oats mixed with butter and brown sugar. To boost the RS you could toss the fruit with a tbsp of potato starch.
- No bake cookies. These cookies contain over 2 cups of raw oats and satisfy the chocolate craving with the cocoa powder. I’m going to modify a recipe to make them healthier. Look for the recipe in the near future.
Desserts can also have RS if you either substitute a portion of the flour with potato starch or use raw oats. I like making fruit crisps for dessert because it checks the fruit box and using raw oats boosts the fiber and RS. Being mindful of portion size, you can still have a dessert and lose weight if you use the right ingredients and are mindful of your food choices throughout the day.
RS is huge for your health
I believe RS will be a game changer for your health. Research supports that it improves cholesterol, blood sugars, insulin resistance and reduces the risk of colon cancer. It’s found naturally in some foods and can be enhanced with proper preparation. And cooking these foods in bulk can save time in the kitchen and boost RS by letting them cool in your fridge. Other countries are already on the bandwagon adding it to breads, crackers and cereals. It’s a no brainer and it’s a gut changer. You will feel better. Do you have the guts to try eating more of it?