Category Archives: Healthy Eating

5:2 Mediterranean Diet

Your Heart – Prevent & Reverse Heart Disease in Women, Men & Children

The 5:2 Eating Plan

Your Heart Book Cover- Final 1

♥ If you look to the future in defeat and say to yourself there is no way I can lose 20, 30, 50 or 100 pounds. Ask yourself this: Can I cut back my calories one day each week? How about cutting back two days a week?

On the 5/2 Plan you eat about 500 calories one day, then eat a regular healthy Mediterranean cuisine or plant-based cuisine the next one or two days, then you eat only 500 calories the next day, resume regular eating the rest of the week and repeat this ongoing. Your overall calorie intake drops gradually and you lose weight.

In 2012, Dr. Michael J. Mosley shared his concept of eating less than your usual intake for two non-consecutive days a week. With this plan, you reduce your calorie intake significantly but it is not as mentally challenging as setting out to sharply curtail eating for the indefinite future. His concept is to have men eat about 600 calories and women about 500 calories on two non-consecutive low calorie days.

Dr. Mosley’s examples of food choices on the low-intake days are: two eggs and lean meat with water, tea or black coffee; a second meal of grilled fish or meat, with vegetables. Vegetable Tray-1You can make breakfast healthier by throwing out the yolks and eating a side of non-processed protein choices, such as a heap of steamed veggies. (Veggies high in protein include broccoli, mushrooms, soybean sprouts, tomatoes and onions, to name a few.)

Although fasting has been advocated for decades in many groups, harsh diets often fail miserably because metabolic changes related to starvation trigger the body to store up calories and as soon as you begin eating normally, you regain weight.

To be effective and long-lasting, the manner of eating must be sustainable. It must be a way of life — something you can do for the rest of your life. If you have a lot of weight to lose, this would be a life-changing method of gaining control of your eating and reducing Weight control scale and tapeweight. To review: one pound = 3500 calories. If your normal intake is 2500 calories/day and you eat 500 calories two days/week, your weight loss each week would be more than one pound. This is approximately 4-5 pounds per month and 48-60 pounds in a year. In addition, if you choose lower calorie foods, less fat and sugar, you may lose more. Most people find this plan easy to follow for long periods.

Animal studies examining the effects of fasting have shown heart benefit with reducedBlood pressure.2 blood pressure and lower cholesterol levels. Intermittent fasting also lowered diabetes development in lab animals.

Because Dr. Mosley’s unique concept of marked calorie reduction for two out of five days lacked scientific evidence to support the process in reduction of heart disease and diabetes in humans, I was hesitant to include it in this evidence-based book. However, as I was writing this portion of the book a very exciting scientific review in the British Journal of Diabetes and Vascular Disease was published!

An Aston University team in the UK, led by Dr. James E.P. Brown evaluated various approaches to intermittent fasting, looking for any evidence of advantage for its use in treating Type 2 diabetes. In their review, they found intermittent fasting was just as effective, possibly even more effective, than daily calorie restriction and calorie counting. Other favorable findings: markedly low calorie days (not true fasting) can reduce inflammation, reduce both glucose and lipids, and reduce blood pressure.

True fasting lowers metabolic rate and making it harder to burn fat and lose weight. Reduced metabolic rate is protective in a prolonged starvation state and impacts the ability of people today to lose weight. Researchers believe the gene pool of those who were able to survive periods of starvation has been retained in today’s population. Examples are the American Indians and many Polynesian cultures that are experiencing obesity and Type 2 diabetes epidemics.

Their bodies evolved to become efficient in saving calories for harsh times. The problem today is, food is plentiful and the ability to efficiently save the energy in fat stores has become detrimental instead of life-saving.

In the 5/2 plan, eating less on two non-consecutive days is unlikely to lower your metabolic rate and trigger the starvation response. For example, choose Monday women walkingand Thursday as your low calorie days and add daily exercise to your weight loss plan, Exercise is an essential component to health improvement and longer life.

Pregnant women and people with Type 1 diabetes should not fast.

If you are interested in the 5/2 diet, check with your physician and obtain guidance regarding your medications during the low calorie days, especially if you are a Type 2 diabetic taking medications to lower blood glucose. Monitor blood glucose carefully and avoid readings that are too low.

There are many studies showing great benefit by delaying Type 2 diabetes, reversing glucose elevations and reducing insulin resistance with weight loss. Dr. Brown and his team are preparing clinical trials to evaluate the 5/2 dietary format as interventions in various clinical settings.

An excerpt from: Your Heart – Prevent & Reverse Heart Disease in Women, Men & Children

Betty and Bev

Your Heart Book Cover- Final 1

Your Heart

 

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♥ Protect Your Heart ♥

February is American Heart Month

Cardiovascular disease is the number one killer of women and men. February is a great time to review your health history and explore actions to reduce risks for dying of heart disease and stroke. Heart risk factors and actions:

♥ Tobacco use and cessation

♥ High blood pressure identification and treatment

♥ Cholesterol abnormalities paired with dietary modification and statin use when needed

♥ Low activity levels counteracted with exercise prescriptions

♥ Alcohol consumption history and limitation of use

♥ Heredity factors and recommended interventions

To help you take control and make 2018 a healthier year, we are offering our book free on February 13, 14 & 15. In just two-hundred pages, Your Heart will give you the science behind the disease, some actions to improve your health and common interventions that could save your life or the life of a loved one. This includes information on the Mediterranean 5/2 diet, a safe and easy way to reduce weight and maintain a healthy weight for life.

YOUR HEART –

Prevent & Reverse Heart Disease in Women Men & Children

♥ FREE FEBRUARY 13, 14 & 15♥ 

HAPPY VALENTINE’S DAY

BETTY and BEV

Easy Weight Loss or Maintenance

Mediterranean 5/2 Eating Plan

The Five/Two Diet
Vegetable heartAs a method of weight loss and weight control, this easy solution of five/two pertains to a 7 day eating plan. Once you have reached your ideal weight, you transition to healthy baseline calorie intake every day. If you gain a pound, then you can transition back to the 5/2 plan. This is how it works:

• For 5 days a week, you eat a healthy diet based primarily on fruits, vegetables, a few nuts, a little olive oil, limiting pasta or rice to twice a week. Add limited whole grains to the mix, with low-fat meat, including salmon or other similar fish. Mirror your food selections with the Mediterranean diet like people who live along the southern Italian coast and Greek islands. Eating primarily fresh fruits, vegetables, and little saturated fat, they tend to live longer, in better health and with lower heart disease.

• For two days a week, eat very few calories, only 500-600. The two days must not be consecutive. Instead separate them such as Monday and Thursday.

Why not do the low calorie days together? Harsh calorie restriction can trigger what researchers call the starvation response. With starvation, the body revs up to store calories by lowering the metabolic rate and packing on calories when food becomes available. It is a natural process to maintain life.

Even though the two low calorie days are not true fasting, if they are consecutive such as Monday and Tuesday, your metabolic rate may be affected. Separating the days, combined with daily exercise such as walking is known to increase metabolic rate andkabob veg calorie burn. — And, with exercise, you are unlikely to stimulate a starvation response. In fact, with a marked reduction in calorie intake and consistent exercise, you will lose weight.

British physician Michael Mosley, described the 5/2 diet in his book FastDiet in 2012. In a follow up study done at the Aston University in the UK, they found intermittent fasting (very low calorie days) more effective than daily calorie restriction and calorie counting.

Favorable findings included:
• Reduced weight
• Reduced inflammation
• Reduced blood glucose
• Reduced lipids (cholesterol)
• Reduced blood pressure

True fasting (consuming no nutrition) has been shown to lower weight, prolong life, lower blood glucose and lower cholesterol levels. However, fasting also lowers metabolic rate, something you do not want, because your body becomes very efficient at storing excess calories and weight returns.

Eating two low calorie days per week is usually safe for Type 2 diabetics. Those taking medications and insulin must consult their medical provider for advice and to help manage medication dosages when reducing calorie intake. In the end, with weight loss, some Type 2 diabetics can reduce or stop some of their medications. Or, for those with borderline glucose elevations, weight loss and the drug Metformin, may help ward off the development of full-blown Type 2 diabetes. Without interventions, most people with borderline elevation of blood glucose will evolve to Type 2 diabetes within ten years.

Pay special attention to your daily intake:
• Choose fruits over sweets for desserts.
• Exercise portion control. Avoid second helpings. Wait 30 minutes and see if you are really still hungry.
• Do your best to prepare low calorie meals such as turkey breast instead of hot wings or steak.
• Forget potatoes, pasta, gravy, cheese sauce and fattening salad dressing.
• If you are preparing meals, serve light calorie recipes and fruit for dessert.
• Take time to exercise

Note: If you are, pregnant, breast feeding or a Type 1 diabetic, following a Mediterranean-type cuisine is healthy but do not follow the very low calorie day recommendations. However, this is a heart-healthy approach for those with high blood pressure and heart disease, even those who have had bypass and stent procedures.
Betty Kuffel, MD & Bev Erickson

Improve Your Health

Springtime Weight Loss & Health Goals

KONICA MINOLTA DIGITAL CAMERAThe doldrums of winter have passed. With shorter nights and warmer days, the grass is greener, flowers are blooming and the birds are singing. It’s spring!

If you are an outdoor winter sports enthusiast, you may be fit and at your ideal weight. But, if icy weather kept you indoors and sedentary, you may have added a pound or two. If so, this is the time to get started on a healthy routine. Forget spring cleaning, instead, dust off your shoes and take a walk.

Before you begin, hop on the scale and record your weight. Use the baseline to track your progress to better health. According to the National Institutes of Health, excess weight can put you at risk for a multitude of health problems. Cardiovascular problems are at the top of the list, including heart attacks, strokes and high blood pressure. Close behind are: Type 2 diabetes, unhealthy pregnancies, sleep apnea and even some types of cancer.

Now that you have your weight, you need see where you are based on accepted parameters using the Body Mass Index (BMI) categories of weight:
• Normal = 18.5-24.9Scale, Tennis Shoes, Calculator
• Overweight = 25-29.9
• Obesity = 30 or higher

So, how do we measure BMI? The easiest way is to go to: BMI Calculator
Input your numbers and the internet program will give you the value.

If you like math and you’d rather calculate your BMI, you need your weight, height, a metric conversion multiplier and a calculator to square your answer and divide. It’s Easy – follow the steps below:

1. Multiply your weight in pounds by 0.45. Ex: 125 pounds x .45 = 56.25 kg

2. Multiply your height in inches by 0.025. Ex: 63” x .025 = 1.575 m

3. Square the answer from step 2. Example: 1.575 x 1.575 = 2.4806

4. Divide Step 1 answer by Step 3 answer. Example:56.25 divided by 2.480625 = 22.7 BMI

• If your BMI is normal, exercise is still important.
• If the BMI is elevated, get started on the Mediterranean 5/2 eating plan combined with walking at least 30 minutes a day plan to drop the unwanted pounds.

Go to: Your Heart, our other blog, to find details regarding both Mediterranean food choices and guideline for the plan of eating two low calorie days per week – allowing easy weight reduction.
Losing just 5 to 10 percent of your body weight may lower your chances of developing heart disease? If you weigh 200 pounds, this means losing as little as 10 pounds could prolong your life. Weight loss benefits include:
• Improved energy, sleep, sex life and self-image
• Lower blood pressure, lower cholesterol and lowered risk of heart attack
• Reduced cancer risk
• Fewer aches and pains
• Reduced risk of dementia
Spring Forward. Put on your tennis shoes and start walking. Listen for the sweet sounds of returning birds. Watch for spring flowers and pussy willow buds. Take a dog for a walk. Ask a friend to join you.

Lift your spirits and improve your health.

Betty Kuffel MD and Bev EricksonTall Grass

Lipstick Logic

Your Heart Book Cover- Final FINALMore information about heart health and losing weight can be found in our book: YOUR HEART

Healthy Lifestyle – 2015

MAKING CHANGES IN THE NEW YEAR

Lifestyle means different things to different people. In the past, a healthy lifestyle for hardworking farmers meant getting up before dawn to first milk cows before spending a long day of heavy labor in the fields. A breakfast of fried pork chops and eggs accompanied by homemade bread slathered with butter commonly provided the first meal of the day. A hard working man needed those heavy calories for energy to perform his daily job.

Scan old photos and it’s unlikely you’ll find a fat farmer. They ate food laden with fat and calories but they worked it off. They earned their calories. My grandfather was a farmer. I saw what he ate. My family enjoyed amazing meals, especially during threshing when friends helped friends and families helped families. Eating well was their way of life. For most of us it’s the same today—except now, many people don’t earn their calories.

The body is an efficient metabolic machine. When you eat more calories than you burn your body stores the excess as fat. So lifestyle today is different from the lifestyle of the past, and practices of the past are unhealthy today.

Exercise is the single most important activity that correlates with a long and healthy life. A close second are: your food choices and the volume of food you eat. We need to eat to live, not live to eat.

A new twenty year-long study of 70,000 women confirmed a healthy lifestyle could prevent 75% of heart attacks in young women. Death rates from heart disease in the US have slowly dropped over the past four decades, but in women ages 35-44, this is not true. The study published in the American College of Cardiology reported health habits make the difference. Women with unhealthy lifestyle choices began showing increased heart risks by age 47.

Below are seven top ways to improve your lifestyle and reduce risks for heart disease:

• Don’t smoke
• Consume a maximum of one alcoholic drink/day
• Maintain a normal body mass index (BMI)
• Watch seven or fewer hours of TV per week
• Exercise at least 2.5 hours per week (35 minutes per day)
• Eat a quality diet based on Harvard’s School of Public Health healthy eating plate.
• Have an annual physical that includes a lipid panel

Smoking: Quit. Ask your doctor for assistance if you can’t do it on your own.
Alcohol: Wine: 5 ounces, Liquor: 1.5 ounces, Beer: 12 ounces
Plate and portions: Healthy Eating
BMI: At the link below you’ll find health information and a BMI calculator to check your current BMI. For the calculation you need to know your weight in pounds and height.
http://www.nhlbi.nih.gov/health/educational/lose_wt/BMI/bmicalc.htm

Make 2015 a healthy year for you and your family. Monitor your blood pressure, address your weight, add exercise every day and encourage others to do the same.

Betty Kuffel, MD and Bev Erickson

Lipstick Logic (TM)