Sticking with my Diet Plan

[JAK]

That's it in a nutshell. If only doctors could prescribe this kind of activity as they would a prescription for Xenical or some other weight loss remedy. People want a quick fix and aren't often willing to put in what it takes to get healthy. I lost all of my weight (more than many of you probably weigh) by getting off my butt and working out. I coupled that with healthy eating... balanced diet and balanced lifestyle. That's the key.

Well done LaurieAnn. Nice photos by the way. I get the impression you are really enjoying your new lifestyle and that's what really counts. The new look is just icing on the cake. I like to call myself an outsider now, because I spend more time outside than most people. It's become a rather exclusive club.

[10-K]

You are right though, must diets simply don't emphasis enough activity. They are afraid to, because most people are not fit enough to do very much running or weight lifting, at least at first, and most dieticians and trainers can't conceive of telling people to simple go out for long walks, like 3-6 hours or more in a single day, 10-20 hours a week, or more. Sure, lift what weights you can, and run or bike or some other higher intensity sport, whatever you can do and want to do. So that's maybe 4-6 hours a week at best for most people. So fill in the other 5-15 hours a week walking in the park. That's like maybe 30-60min a weekday, and the rest on a weekend day hike.

The thing about exercise is that the body is an incredibly efficient machine. For the past few years I've averaged at least 70 miles running/walking/hiking per week and I'll gain weight if I eat over 3000 or so calories a day. This summer I hiked an 800 mile section hike, averaging 20 miles a day over 40 days and gained 7 lbs.

Someone not conditioned to as much physical activity as I do would burn a lot more calories - at first.

Of course my age has something to do with it too... When I was in my 20's I could eat a lot more than I can now and not gain weight.

[LaurieAnn]

Of course my age has something to do with it too... When I was in my 20's I could eat a lot more than I can now and not gain weight.[/QUOTE]

Age does make it a little more difficult because the metabolic rate changes as we get older. I'm almost 42 so I can relate.

[DapperD]

keep in mind atkins is dead, so his diet did not do him much good. there are good carbs and bad carbs. some complex carbs like those found in wheat flour can be quite beneficial to the body. as a diabetic since 1994 ive learned a bit about the benefits carbs have in fueling the body, especially for arduous tasks like sports, or, say... hiking for long periods of time.
to each their own, but wed probably all live longer if we just cut mostly everything from our diets, but what kind of life is that? a few more years in our 90s eating oatbran? if they invented a pill to take that would give the body the benefits of 8 hours sleep and a full meal, i wouldnt take it. sleep and eating a variety of healthy delicious foods are some of the simpler joys in life. bottom line is if you exercise, you can get away with a more liberal diet. sad that the american culture has people choosing instead to sit on the couch eating cabbage soup 3 times a day and taking dexatrim and wondering why theyre still fat....

You are right when you speak of the benefits of good carbohydrates. According to this article, a low carbohydrate or no-carbohydrate diet is not good for people who are diabetic:http://www.livestrong.com/article/24...-no-carb-diet/

[DapperD]

Speaking of the AHA, they are among the many organizations who base their policies on the same outdated science that I reference above, and which T-dubs has pointed out. Please, do your own research rather than simply appealing to the authority of others (like the AHA). The biochemistry isn't that hard to understand, and the historical information is readily available.

The American Heart Association is not the only one's opposed to high fat diets, especially The Atkins Diet:http://www.atkinsexposed.org/

[LaurieAnn]

You are right when you speak of the benefits of good carbohydrates. According to this article, a low carbohydrate or no-carbohydrate diet is not good for people who are diabetic:http://www.livestrong.com/article/24...-no-carb-diet/

Part of that is due to the fact that high fibre found in carbohydrates such as whole grains and legumes can help slow and steady the rise of blood glucose. Instead of a severe spike in the blood sugar there is a more gentle rise. This can help avoid both hyper- and hypo-glycemia. The production of ketones can be life-threatening for a diabetic as well as can too much fat in the diet. I may not have been diabetic for long, but one thing I know is how my system works. After some issues with nursing/nutritional staff that should frankly be fired from our local diabetes education centre, I took it upon myself to become well versed. My endocrinologist is simply amazed and I intend to keep it that way. There is a great book that explains a lot of this... it's titled Think Like a Pancreas.

Eggs are often problematic because they mess with the rise because of their high fat content and one can have a peak much later than anticipated. For those that are not on a pump or basal insulin this can be a pain in the butt. Not to mention diabetics are at 6 times greater risk for heart disease, heart attack and stroke. It's a nasty disease.

[T-Dubs]

The American Heart Association is not the only one's opposed to high fat diets, especially The Atkins Diet

http://www.menshealth.com/men/health...10000013281eac

You trust the AHA, et.al because, as you look around, we're so much healthier having spent the last 5 decades following the dietary recommendations of these Gov/Corporate sponsored groups? I know I'm encouraged.

Instead of a severe spike in the blood sugar there is a more gentle rise.

http://www.diabeteshealth.com/read/2...s-medications/

...reduce or even eliminate their diabetes medications (95.2 percent of the patients on the extreme low-carb diet)

I don't know enough about diabetic medications to even offer an opinion. I do know of testimonials that tell of ketogenic diets improving the conditions of T-2 DM

[LaurieAnn]

http://www.menshealth.com/men/health...10000013281eac

You trust the AHA, et.al because, as you look around, we're so much healthier having spent the last 5 decades following the dietary recommendations of these Gov/Corporate sponsored groups? I know I'm encouraged.




http://www.diabeteshealth.com/read/2...s-medications/

I don't know enough about diabetic medications to even offer an opinion. I do know of testimonials that tell of ketogenic diets improving the conditions of T-2 DM

It may reduce the need for medications however with medications like glucophage already having a side effect which can cause liver problems I don't trust it.

Just a note for those who are playing around with ketones. If you are dehydrated at all you'll find that you get a false-positive reading for ketones.

I'm not low carbing it... my intake is about 200 to 225 grams every 24 hours... more on hiking days. Keep in mind that includes my fruits and starches. I'm in a position at the moment where I am going to be probably taken off all medications because of severe hypoglycemic episodes. My body is not spilling ketones and I check for that daily. When they appear it's a big problem for me and the last time I ended up unconscious and in the emergency ward going into what is called DKA (total different beast and life threatening).

I had transformed my body chemistry to the point that I was completely without medication but the hormones of pregnancy meant a small dose of insulin was needed at meals. The key to my control and ability to go med free (which I do several days a week at the moment) has been watching carbs and the type of carbs and not going low carb. The only time I take insulin now is on days where I am not active. I see the endocrinologist on November 1st - I suspect at that appointment he will give me the official go-ahead to be med free. Weight loss is an important part of that equation as well.

I like carbs... this morning I enjoyed a piece of ancient grain toast (whole grain with quinoa and amaranth seeds in it), some cheese and an apple for breakfast. For a mid-day snack I like to have a few crackers (usually 4 or 5 depending on the brand) with a little roasted red pepper/chickpea hummus. I did a 5 mile exercise DVD while the baby was napping so I won't need any meds this morning.

My fear with the uber-low-carb diets is their effect on my system - I'll admit that I am very afraid of the whole ketone thing and the effects where heart disease is concerned. Not only am I a high risk of heart disease because of the diabetes but also because of heredity. Health Canada doesn't speak to highly of the ketogenic diets nor does my nutritionist and endocrinologist. I really trust my team. My current A1C (for those who understand that sort of thing) is 4.6. One before that was 5.0. In fact I haven't had an A1C above 5.6 since diagnosis when it was 16.8. Even during pregnancy my insulin needs were ridiculously low compared to my diabetic peers at the specialist. Then again, I'm stubborn and treat exercise as a prescription. I don't understand T2 diabetics who don't realize how seriously helpful exercise is. T1 is a whole different ball game.

Hypoglycemic episodes scare me as well. I had one in late August when we were camping with the baby. I don't remember most of it but my last conscious memory was testing my blood sugar and it being 2.2 mmol (I think that's about 39 using the US system). It was because of not having enough carbs to match what my body was doing. Even though I hadn't taken any insulin that day... I suffer from another non-diabetic condition called reactive or postprandial hypoglycemia caused from the gap between meals. It's caused by the gap between meals and using a slow releasing, high fibre carb choice at mealtime can help prevent that.

Glycemic index is great to know about for the trail too. If you look at something as simple as rice and compare the GI of white rice with basmati and then with brown rice you can see the difference. The white causes a much quicker energy release (glucose) than the basmati. Then the brown rice has a much lower GI so it releases much slower. As a hiker going on longer trips, combining slow and fast releasing carbs and proteins can be beneficial as you can take advantage of the GI to optimize the energy levels.

[T-Dubs]

I'll admit that I am very afraid of the whole ketone thing and the effects where heart disease is concerned.

I am not diabetic and have no experience with the associated problems. For most of us....

*Eades*.....ketones are THE preferred fuel for the heart, making that organ operate at about 28 percent greater efficiency.

Fat is the perfect fuel.

http://www.proteinpower.com/drmike/k...m-and-ketosis/ <--linked again...

[LaurieAnn]

I am not diabetic and have no experience with the associated problems. For most of us....
http://www.proteinpower.com/drmike/k...m-and-ketosis/ <--linked again...

That may be true but there are other concerns... like the fact that grains help reduce cholesterol levels and that fibre. There is more to heart disease than just the heart... veins, arteries, liver production and so on. And if it so good for the heart then why aren't the Heart and Stroke Foundation, Health Canada and the AHA pushing for it more? Especially here in Canada where we have universal health care.

[JAK]

Couple of things about ketones.
1. Low carbs doesn't automatically result in ketosis.
2. Ketosis isn't always a bad thing.

You can reduce glycogen depletion by burning more fat. You can also replenish glycogen from fat or protien, which can be surplus fats or protiens. Ketones which may or may not be created as a biproduct of such conversion of fats and protiens to glucose and glycogen can be utilitized as fuel by the brain to conserve more glycogen. Ketosis doesn't neccessarily indicate you are losing vital muscle or organ tissue. That brings up a third thing.

3. The loss of protien from muscle or organ tissue is not always a bad thing.

When muscle and other organs get used, they need to be maintained, and so alot of the protiens that make up these muscle fibres and organ tissues get sort of marked for repair, and these protiens get recycled. They can be recycled as fuel, or as building blocks to repair these muscles or other organs. These muscles and organs do not neccessarily need to be repaired right away. Often it is better if the breaking down part of the remodelling takes place first. Then the rebuilding which takes place later that day, or the next day or two, can be done more extensively and more completely. Also, some muscles and organ tissue might happen to be bigger than they really need to be. In some cases, maybe they were bigger than they needed to be because the muscles or organs lacked the neccessary support in oxygen through blood vessels and your cardiovascular system. Maybe you have lost some weight and some of your muscles can be smaller now, but still be as strong and fit but to do different work. Maybe some of you digestive organs can be a bit smaller because you are eating less now, or maybe alot of the muscle and organ tissue was created simply because there was a surplus of protien from your over-eating. It wasn't really useful, or strong, or fit, muscle or organ tissue. Maybe it needs to get smaller for awhile, and perhaps rebuilt later to be fitter tissue. I think losing a little lean mass now and then is not neccessarily a bad thing. Especially if it is junk lean mass. Let it go for awhile sometimes. Then rebuild it better. Alot of people are afraid to lose any muscle, because they won't get it back. Not only is this not neccessarily true, but they hold onto alot of junk muscle and organ tissue in the process.

What matters most is that you stay active, and eat real food. Let your body weight fluctuate some, including the lean mass, and your body will likely better adapt in the long run through this periodization. Especially as you age, less is often more. Muscle is only as good as the infrastructure that supports it. If you are active and eating well and lose a little muscle while losing alot of unnecessary fat and bulk, you will adapt, and hold onto the best stuff even if you do lose some good stuff as well. You will gain even better stuff back as you get even fitter, and better adapted, with better infrastructure to support it. If you love it, let it go...

There is a primitive man or woman in every one of use, wild and lean and strong and waiting to be set free.

[T-Dubs]

That may be true but there are other concerns... like the fact that grains help reduce cholesterol levels and that fibre. There is more to heart disease than just the heart... veins, arteries, liver production and so on. And if it so good for the heart then why aren't the Heart and Stroke Foundation, Health Canada and the AHA pushing for it more? Especially here in Canada where we have universal health care.

On a list of things we should not eat, grains are in the top 3 along with sugar(s) and industrial oils.
(Grains reduce overall cholesterol with the decrease in HDL--the good one. There is little correlation between total cholesterol and heart disease...almost none.)
(Fiber is not necessary in the human diet, so those recommendations to eat 25-30 gr/day? Totally off-base)

Our institutes of health have been wrong for so long they could never ask for a 'do over'.

"Hey, you know that food pyramid thing we've been touting for 50 years. Funny thing. We got it upside-down. Make those changes, will you?"
Can you imagine the litigation that would result from the admission they've been wrong all this time?

[10-K]

I think it's pretty interesting that we can take something as simple as eating and complicate the he$$ out of it....

Eat when you're hungry, don't eat too much, eat a variety of foods and stay physically active.

While not right for everyone, the above prescription would work for the vast majority of people.

[JAK]

"Eat when you're hungry, don't eat too much, eat a variety of foods and stay physically active."

Very well said. I would only change or add one thing, at the risk of overcomplicating things. The variety of foods should be REAL FOOD, not some over processed food like substances. I think that is actually a simplification. Thus...

"Eat when you're hungry, don't eat too much, eat a variety of simple natural foods and stay physically active."

[LaurieAnn]

I think it's pretty interesting that we can take something as simple as eating and complicate the he$$ out of it....

Eat when you're hungry, don't eat too much, eat a variety of foods and stay physically active.

While not right for everyone, the above prescription would work for the vast majority of people.

That's pretty much what I've been doing. Works great.

[DapperD]

"Eat when you're hungry, don't eat too much, eat a variety of foods and stay physically active."

Very well said. I would only change or add one thing, at the risk of overcomplicating things. The variety of foods should be REAL FOOD, not some over processed food like substances. I think that is actually a simplification. Thus...

"Eat when you're hungry, don't eat too much, eat a variety of simple natural foods and stay physically active."

Easy enough in theory, except for the fact that more people than we can imagine when they become hungry turn to a jar, box, package, or can. And in these troubled times, the hot dogs are selling like hotcakes. And as for exercise, well, you get the picture

[weary]

Despite the few flareups of ignorance, this has been a fascinating discussion -- especially the first page. I learned a lot about nutrition and the scientific basis for some of what I've tended to dismiss as fad diets.

I was diagnosed as a type 2 diabetic 15 years or so, probably undiagnosed for twice that long. I've lost feeling in both feet, that the docs attribute to the diabetes. But after being disgnosed my blood sugar was brought under control within a year or so. In recent months I've been shedding medicines in response to low sugar episodes.

I've also been shedding pounds with no special effort on my part, around 30 pounds over around a year. I never was especially fat, but I've dropped from 190+ on my bath room scales to around 160. My doctor shrugs when I mention this and asks if I wanted to. "Initially," I reply. "Now I'm just surprised."

I've shifted from white flour to whole grains, but my diet hasn't seriously changed otherwise. We eat lots of vegetables during the months the garden is producing. Each year something grows especially well -- squash, corn, beans ... This year it's mostly tomatoes. I've boiled down and frozen tomato puree from at least two bushels of ripe tomatoes, and eaten another bushel of fresh. BLT sandwiches on high fiber toast is a favorite lunch these days.

Otherwise its cereal, meat and potatoes, or pasta. My wife and I split a bottle of wine most evenings, often before having a dish of ice cream.

I mention these things to suggest that rigid diet rules aren't required for even reasonably active old people.

Weary

[LaurieAnn]

Easy enough in theory, except for the fact that more people than we can imagine when they become hungry turn to a jar, box, package, or can. And in these troubled times, the hot dogs are selling like hotcakes. And as for exercise, well, you get the picture

and... that's why T2 Diabetes and Heart Disease are pretty much epidemic in our countries.

[JAK]

Real food is really not that hard to find, or to identify. It is ok if it comes in a jar or a box or a package or a can. It doesn't have to be more expensive either.

Real food is not theory, or practice. Real food is just food.
If you can't afford real meat, you but real oats and real peas.
There is alot of real food than is cheap, cheaper than fast food.

[JAK]

I've heard the argument that people on welfare buy and eat pop and chips and feed it to their kids because they can't afford good food. I don't buy it. People on welfare buy and eat pop and chips and feed it to their kids for the same reason I do. It is addictive. You just have to get past that. Many of them do, and so can I, and so can all of you.