Jun 042013

Darya Pino Rose.

Modern weight-loss diets are temporary eating plans that emphasize single nutrients and restriction over real food and lifelong habits. Foodists, in contrast, focus on real, high-quality foods in order to optimize our quality of life.

Page: 13

If your ‘diet’ is something you do until you hit your ‘goal weight’ and then plan on going back to your old eating habits, then you may as well also plan on going back to your original weight. Temporary changes to your diet bring only temporary changes to your weight.

Instead, focus on real food, high-quality food, food that has not been so over-processed that it requires infused salt, sugar, and fat to make it palatable.

Jun 032013

Darya Pino Rose.

The problem was that starving yourself of energy, nutrients, and pleasure is not the most effective way to attain—let alone maintain—the body you want. It is also no way to live your life.

Page: 8

Like monks of old who would flagellate themselves seeking to be more holy, we hope that some tortuous diet will bring our body into submission and deliver us from the evil that makes us fat.

Jun 012013

Darya Pino Rose.

We are what we repeatedly do. Excellence, then, is not an act, but a habit.

— Aristotle

Page: 5

Not the quote I expected as an introduction to a food/diet book but if you expect to make a a lasting change to your body shape then you must make a lasting change to your lifestyle and that requires new habits not temporary acts of willpower.

Jan 172013

The Glycemic Load Diet.
Rob Thompson MD.
Page: 58
One of the reasons low-carb diets are more effective than low-fat diets is that the culprits are so obvious. It’s much simpler to avoid starch than fat.

I think this has been what has made going low-carb so easy. It is so black and white that I am not having to make judgement calls. I either can eat it or ignore it, no maybe.

Jan 102013

The Glycemic Load Diet.
Rob Thompson MD.
Page: 43
The reason most diets fail is simply that people can’t stick with them. People crave the richness of fat and quickly either fall of the wagon or try to satisfy their hunger by eating too much starch and sugar. That’s why low-fat diets require you to count calories–essentially to go hungry. Low-carb diets are easier to follow because you can eat satisfying amounts of food. However, they often make the mistake of restricting too many foods. Currently popular low-carb diets limit fruits, vegetables, dairy products, and sweets and usually can’t resist throwing in some low-cholesterol advice. All these restrictions inevitably lead to food cravings and diet failure. However, most important, they divert attention from the real culprits: foods that raise your body’s demands for insulin.

I have been amazed how my appetite has dwindled. I no longer have an urge for a snack 2 hours after breakfast, lunch, or dinner. It used to be that just the sight of some confection would cause my mouth to water and my fingers to reach out. Now, I can just say they look nice but have no compunction to put them in my mouth.

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Jan 082013

The Glycemic Load Diet.
Rob Thompson MD.

The bottom line is that refined carbohydrades are unnatural foods that behave unnaturally in our bodies. It's not surprising that the more of these "bad carbs" wwe eat, the fatter and more diabetic we get.

The reason low-carb diets cause weight loss is not that they restrict carbohydrates in general. In fact, the more fruits and vegetables people consume, the less likely they are to be overweight. Low-carb diets work because they eliminate refined carbohydrates--flour products, potatoes, rice, and sugar.

Page: 39

I joke that I am more vegetarian than some vegetarians I know. Having removed meat from their diet, they now eat more carbs. Instead of being vegetarians, maybe they are carbotarians! On the other hand, rather than increasing the amount of protein that I eat, I have tried to replaced the refined carbs in my diet with more vegies.

Once I get down to my ‘goal weight,’ I don’t plan on reintroducing the ‘bad carbs’ into my diet. This is not a short-term weight-loss diet but a lifesyle diet. I now know that I am insulin resistant, that my body is allergic to refined carbs, and that to reintroduce them would mean that I would put back on every pound I have been able to shed.

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Nov 192012

Today marked the finale of the Tri-City Regional Chamber of Commerce’s “Good Health is Good Business Challenge”; a 100 days of wellness program designed to promote the benefits of workplace wellness. Over 400 individuals signed up for the challenges and participated.

The Challenge offered three ways to participate.

  1. The Lifestyle Challenge utilized a point system for participants to accumulate points for healthy choices: Hiking, yoga classes, annual health screening tests, etc. Individuals with the greatest points accumulated will win the Challenge.
  2. The Ultimate Challenge is all about the numbers: Participants had a confidential weigh-in/body fat measurement by the trainers from Gold’s Gym and repeated the process today at the end of the 100 days. Individuals with the greatest body fat loss percentage will win the Challenge.
  3. The Healthy Business Designation recognizes Chamber member businesses for developing wellness programs for their employees.

According to the Chamber, research shows that employers who implement workplace wellness programs see improved employee productivity, reduced stress and absenteeism, improved morale, and retain quality employees. A side benefit of the Challenge, the top finishers of the Ultimate and Lifestyle Challenges will win $1,000 cash! Second place winners receive an iPad and third place winners win a $250 fitness package sponsored by the Columbia Basin Racquet Club.

My Weigh-In

I only signed up for the Ultimate Challenge. I had started my LCHF (Low-Carb/High-Fat) lifestyle (hate the word diet) almost 3 months earlier, had already lost 29 pounds, and felt I was going in with a disadvantage. But I also knew I was shooting to lose a total of 60 lbs, so really I was only half way to my goal and knew I could continue what I was doing. My BMI had started back in May at 33 (obese). I was shooting for getting my BMI below 25 (normal). At the Challenge weigh-in it was at 29.8 (top end of overweight). So, was it a disadvantage starting out having already lost 29 pounds or was I getting a running start by having already lost half the weight I wanted to lose?

No idea, yet, if I won the Chamber’s Challenge, that won’t be announced for a couple weeks but I think I have a good chance at one of the prizes. According to their measurements, I dropped 26.5 pounds in the last 100 days, dropped my BMI from 29.8 to 26.2, and took 6 inches off my waist. I still have 10 pounds to lose to get down to a BMI of 25, hoping to hit that number by this time in January. Thanksgiving and Christmas are such social occasions, but LCHF has taken away my cravings for sweets.

My Social Media Links: Facebook; Google+; Twitter;
Nov 012012

The Glycemic Load Diet.
Rob Thompson MD.
Google Books

I saw this at Barnes & Noble and thought it might be just another low-carb diet book but was pleasantly surprised to see the authors approach of taking the glycemic index of various foods and factoring it by a true serving size.

The glycemic index is a measure of how quickly a quantity of a food containing 50 grams of carbohydrate raises blood-glucose levels. But you might have to eat a whole watermelon to get 50 grams of carbohydrates. The glycemic load, therefore was created and factors into account the amount of carbohydrates per serving of a food, providing a more useful measure to those of us outside a laboratory.

Book Info

The Glycemic Load Diet
by Rob Thompson MD
Publisher: Rodale
ISBN-10: 0071462694
ISBN-13: 978-0071462693
Started: 11/01/2012
Source: Amazon
Format: Hardcover

Publisher Synopsis

It’s not about willpower–it’s about your body chemistry

You’ve tried dieting, and, after some initial success, you always seem to put the weight back on. Stop blaming yourself! The problem isn’t with you; it’s with the diets themselves.

Many are based on the glycemic index, which doesn’t make a distinction between good carbohydrates, such as carrots, from bad ones like starches–potatoes, white pasta, sugar, etc. Nor do they take into account real-life serving sizes; the GI numbers are based on lab-controlled portions. The good news is that nutritional scientists have developed the glycemic load, a powerful new tool for controlling weight that’s based on what people actually eat and allows for more of a variety of foods.

In The Glycemic-Load Diet, cardiologist Dr. Rob Thompson unveils a revolutionary eating and exercise plan that helps you reverse insulin resistance, allowing you to:

  • Eat more of the foods you like
  • Eliminate cravings for starchy foods
  • Eat chocolate and still lose weight!
  • Speed up your metabolism with regular, non-strenuous exercise
  • Keep the weight off without “dieting”

Author Info
Rob Thompson, M.D., is a board-certified cardiologist in private practice who has counseled patients with high blood cholesterol and heart disease for more than twenty-five years. He is on staff at Swedish Hospital Medical Center in Seattle and is the author of The New Low-Carb Way of Life.

Oct 252012

Steve Gibson is a computer and cyber-security expert who I have listened to for years on the “Security Now” podcast with Leo Laporte. Earlier this year he began experimenting with a very low-carb diet and began hinting about it while discussing his book recommendations in a couple of the April Security Now podcasts. In May he finally ‘came out’ with some details about his n=1 low-carb experiments in two TWIT special podcasts dedicated to the subject.

This Sunday, October 28th, Steve & Leo will be having a follow-up podcast. It will be interesting to see what he has to say. I have learned so much about nutrition, insulin, leptids, ketones, and the glycemic index in the last 5 months and feel I will need another 2 years just to understand what little I currently ‘know’.

On his website, Steve gives the following Q&A series to answer questions about very-low-carb living:

Question:What may be the SINGLE HEALTHIEST CHOICE YOU can make?
Answer:Choose to NEVER eat calorie-dense carbohydrate.
Question:“Calorie-dense carbohydrate???”  What’s that?
Answer:It’s the term we use here to mean any form of rice, any form of
corn, any form of potato, and anything made from wheat: bread,
donuts, cookies, crackers, chips, pretzels, and everything else. In
other words, any grain- or starch-based food.
Question:Whoa there!  That seems rather extreme!  Besides, I like cookies!
And what about whole grain? I thought that was good for me!
Answer:This is a complex topic, and it’s controversial, not because there’s
much doubt about it any longer, but because it’s not what anyone
(even me!) wants to discover is true . . . But I’m afraid that it is.
Question:Okay.  Hmmmmmm.  What if I just back off on those things a bit?
Answer:That doesn’t work, at all.  Perhaps you’ve tried that in the past?
I explain, below, why it must be total avoidance or don’t bother.
Truly amazing things happen if you are able to get over, onto the
other side of “The Sugar Hill”.  (And it is a bit of a hill to climb!)

On the latest Security Now podcast, Steve asked for listeners to write in with their experiences so far on a low-carb diet. Here is my summary of the last 5 months:


I dropped carbs shortly after listening to your 2nd Sugar Hill podcast in mid-May. I had done ‘Atkins’ 10 years ago but fell off the wagon. I think the reason I have been able to stick to it is that the idea of avoiding ‘calorie-dense’ carbs is much easier to do than trying to just ‘limit’ carbs.

Anyway, I am 6’0″ and started at 245.6 lbs. In 5 months I have dropped to 194.8 lbs bringing my BMI from 32.95 (obese) down to 26.5, not far from 24.9 where the government won’t consider me overweight. I have had to trade my size 40 pants for size 34s and buy L instead of XL shirts.

When I started I hoped to hit 185 lbs (24.9 BMI), but now that I am within 10 lbs I think I will blow past that. My goal, though, is not so much to lose more weight but to live healthy.

Thank-you for giving me the kick in the but I needed to get started.

In some future posts I will detail some of the resources I have found useful as well as my experiences in this new low-carb lifestyle.