WSJ: A Chef’s Recipe for Getting Fit

Most days, Mr. Trabocchi works from 9 a.m. to 11 p.m., bouncing among restaurants. His alarm goes off at 5:30 a.m. so he can be at the gym by 6 for a 45-minute training session five days a week. “The busier I am at work, the more important it is to get in my workout,” he says. Mr. Cowie also gave the chef a diet tutorial. “AC told me that the less I ate sugar, carbs and dairy, the less I would crave them, even if I was around them all day at work,” he says. He took a hard look at his diet, cut out baked goods and stopped adding sugar to his espresso.

https://www.wsj.com/articles/a-chefs-recipe-for-getting-fit-1491649204

Additional news about the Freestyle Libre

The Libre is a waterproof button the size of a quarter that sits on the outside of the upper arm. It houses a tiny needle-shaped sensor that rests just under the skin, continuously measuring glucose levels in the interstitial fluid that bathes the cells. Users hold a companion device, or an Android phone, above the sensor to get an immediate reading; an arrow indicates if levels are rising or falling.

https://www.bloomberg.com/news/articles/2017-03-16/how-to-get-diabetics-addicted-to-data

Glucose-Sensing Contacts and More Brilliant Diabetes Tech

CGM vs Flash Monitoring in Diabetes With Hypoglycemia Unawareness-Medscape

To find a doctor and have the sensor installed in your city, use the contact form and I will send you the details. Please remember to mention your contact phone number.

What they eat: PV Sindhu, silver medalist at the 2016 Olympics

Bhat recalls an experiment from 2012 when Gopichand went on a Ketogenic diet, popular in the US then, for a whole year just to check if his players would be able to take it. That was right after tennis star Novak Djokovic made it popular; Gopichand restricted his own intake to just 8-10 things permitted by the diet chart. “He read and researched, and checked it on himself, going into training aiding recovery and fitness. He could have beaten all the active Indian players at that time, he became so fit,” Bhat says, laughing. But he dropped the idea when he realised his players, whose every morsel he monitors, might not be able to take it.

How coach Pullela Gopichand gives his players what he himself never got

Research: Can you get too much protein? Nytimes

But while some nutritionists have encouraged the protein craze, a number of experts are urging caution. They point out that protein powders and supplements, which come from animal products like whey and casein (byproducts of cheese manufacturing) or from plants like soy, rice, pea or hemp, are a relatively new invention. The vast majority of Americans already get more than the recommended daily amounts of protein from food, they say, and there are no rigorous long-term studies to tell us how much protein is too much.

https://www.nytimes.com/2016/12/06/well/eat/can-you-get-too-much-protein.html

Nytimes: How about going sugar-free for a month?

My breakfasts, for example, have completely changed. Over the past few decades, typical breakfasts in this country have become “lower-fat versions of dessert,” as Gary Taubes, the author of a new book, “The Case Against Sugar,” puts it.

Mine used to revolve around cereal and granola, which are almost always sweetened. Now I eat a combination of eggs, nuts, fruit, plain yogurt and some well-spiced vegetables. It feels decadent, yet it’s actually healthier than a big bowl of granola.

Nytimes: Gaining muscle and losing fat at the same time

These results strongly suggest that extra protein is advisable during weight loss, Dr. Phillips said, to avoid stripping yourself of muscle.

But exercise is also key, Dr. Phillips continued, particularly weight training, since it is known to build muscle. Even the men on the lower-protein diet lost little muscle mass, he pointed out, which was unexpected and almost certainly due, he and his colleagues concluded, to exercise.

https://well.blogs.nytimes.com/2016/02/03/a-diet-and-exercise-plan-to-lose-weight-and-gain-muscle/?_r=0

The guardian: The power of gut microbes for weight loss

That’s where Peter Turnbaugh came in. Then a graduate student in the lab, he harvested microbes from fat and lean mice, and then fed them to germ-free rodents. Those that got microbes from lean donors put on 27% more fat, while those with obese donors packed on 47% more fat. It was a stunning result: Turnbaugh had effectively transferred obesity from one animal to another, simply by moving their microbes across. “It was an ‘Oh my God’ moment,” said Gordon. “We were thrilled and inspired.”……..

They can also turn it in both directions. While Turnbaugh showed that gut microbes can lead to weight gain, others have found that they can trigger weight loss. Akkermansia muciniphila, one of the more common species of gut bacteria, is over 3,000 times more common in lean mice than in those genetically predisposed to obesity. If obese mice eat it, they lose weight and show fewer signs of type 2 diabetes.

https://www.theguardian.com/science/2016/aug/25/gut-reaction-surprising-power-of-microbes

What they eat: Gurbani Judge aka VJ Bani

Once back I have my breakfast that’s usually oats and whey and blueberries or strawberries. I have to have six meals a day, and after about three, I hit the gym.” Six meals of dal-roti-chawal don’t seem so hard, I thought, but Bani continues, “You cannot eat the regular ghar ka khana if you are on the kind of diet that I’m on.

I only eat six basic foods—I get my greens from broccoli, beans, asparagus and zucchini. Carbohydrates come from sweet potato, brown rice and oats. I avoid white rice and bread because it’s very sugary. And proteins come from eggs, chicken and fish.”

Must say, a pretty dictator diet, but I wondered if there is scope for cheat meals. “If I really want to party then I eat salmon or maybe I’ll allow myself a piece of cake, Chinese food or even a small pizza once a week,” she elucidates, “but then I’ve been preparing for this shoot for a month so I’ve been extra particular about my diet and training.”

http://www.magnamags.com/stardust-year-book-2015/a-day-in-the-gym-with-vj-bani/5591?item=9267

The healthiest guy on the planet: Charles Eugster

What do you eat to stay in shape?
Variety is key. I start every day with a protein shake because, as you get older, your protein synthesis no longer functions as well. I avoid sugar and eat lots of meat, especially fat. I’ve been on a fat trip lately. Fat! Piles of fat. Yet, I was in a supermarket the other day and was perplexed to find yogurt with zero fat. What on earth is that? The idea of the nutrition pyramid where, at the top, is a little fat and meat, and at the bottom a lot of carbohydrates, is, excuse me, bullshit. Humans are so unbelievably stupid that we have begun to tinker with food. Our theories of nutrition have resulted in a pandemic of obesity. Can you imagine a hunter-gatherer enjoying a low-fat yogurt? Let me tell you this, too: I read a report recently which said that a fatty diet also increases your libido.

http://www.vice.com/read/charles-eugster-fittest-oap-on-planet

The case against Dr David Katz, Yale, the huckster

On Sept. 29, Jason Fung, a Toronto-based doctor who said he is skeptical of the guidelines, tweeted a link to the Huffington Post review: “Here’s @DrDavidKatz writing a glowing book review about a book he himself wrote under a pseudonym. What an ass.”

Fung said his tweet was a direct response to an opinion column written by Katz four days before, in which Katz accused health journalist Nina Teicholz, an outspoken critic of the guidelines, of making exaggerated claims designed to promote her bestselling book “The Big Fat Surprise.”

“He was trying to imply that she was just doing it to sell more books,” Fung told the News. “He’s just a huckster that goes around trying to promote his own book.”

Katz faces criticism for book review

David Katz is critized in this article too

http://www.theguardian.com/society/2016/apr/07/the-sugar-conspiracy-robert-lustig-john-yudkin

Another doctor who is a shill for the sugar and fast food industries

Dr Robert Eckel: Conflict of interest and wilful ignorance

The guardian: Fat is your friend

France, the country with the highest intake of saturated fat, has the lowest rate of heart disease; Ukraine, the country with the lowest intake of saturated fat, has the highest. When the British obesity researcher Zoë Harcombe performed an analysis of the data on cholesterol levels for 192 countries around the world, she found that lower cholesterol correlated with higher rates of death from heart disease.

http://www.theguardian.com/society/2016/apr/07/the-sugar-conspiracy-robert-lustig-john-yudkin

more articles like this from the archive:

The article that helped me get started

The science of saturated fat: A big fat surprise about nutrition?

 

How do you fully use the Abbott Freestyle Libre?

If you are a diabetic in India and do not have the resources to pay for a CGM (continuous glucose monitor), then this post will help you understand how to manage your diabetes without spending too much money on these devices. Your cost for each FPM will be about Rs 4500 1999.

First FPM
When you get your first Libre monitor, do not change your diet and exercise.
Maintain a food and exercise diary and note the timings of your meals, exercise and when you take your insulin/medications.

2nd FPM
Before using the 2nd FPM, go to to a gym/ yoga instructor/exercise professional and join some class to get into better shape/build muscle, lose some fat.
Once you have enrolled, use the 2nd FPM after a month. This will give you an idea of how exercise can control your blood sugars.

3rd FPM
Before using the 3rd FPM, go to a nutritionist/informed doctor and get a low-carb diet advice. A few days after you start the low-carb diet, use the 3rd FPM. You will get a good idea of how exercise and low-carb help your body manage diabetes.

4th FPM
Give a time gap of 2 months between your 3rd and 4th FPM.
Before you use your 4th FPM, ask your nutritionist/doctor for advice on a keto diet.
Switch to a keto diet 5-6 days before using your 4th FPM.
Since you burn fat and not glucose on a keto diet, you will now be able to see how stable your blood sugars are. You will also need to adjust your medications once you’re doing keto.

At the end of using your 4th FPM, you will have an excellent idea of how diet and exercise affect your blood sugars and you can accordingly make the appropriate lifestyle choices that will keep your blood sugars in the normal range.

Additional news about the Freestyle Libre

 

To find a doctor and have the sensor installed in your city, use the contact form and I will send you the details. Please remember to mention your contact phone number.

A review of the Freestyle Libre flash glucose monitor

I have had for some reason(not yet diagnosed), frequent episodes of low sugar without being a diabetic for over a decade now.

In March 2015, I went to an endocrinologist recommended by a friend, saw the doctor’s reviews on practo.com were decent, set up an appointment.

After a few consultations with the doctor, I was recommended to try the Abbott Freestyle flash glucose monitoring system to figure out what was actually going on with my blood sugars.

Abbott launched the Flash glucose sensor in India in Feb 2015. Was one of the first few patients who got to trial it out.
The cost at the time was Rs 4500 for the sensor (Update- MRP of the sensor is Rs 1999) The reader (Rs 5000) is separate and is usually owned by the doctor or medical rep.

How do you set up the Freestyle Libre?
Open the box, attach the sensor to the applicator and attach it to the underside of your upper left arm. It remains attached for 2 weeks, after which it stops taking readings.

While it is attached, it takes readings every 15min and stores it. Once you want to download the readings, you bring the reader close to the sensor and all the data is downloaded to the reader. You can view the readings on the reader itself or transfer it to the computer. That’s it.

Good:
This is so much more convenient than attaching a CGM (continuous glucose monitor) to your belly for 2 weeks and having to calibrate it every day or so.

Even when attaching the monitor to my upper arm, I thought it would be painful but in fact, I didn’t hurt at all.

The FPM is actually accurate. Most readings were within 5-10 % of actual readings(checked with a glucose monitor (Bayer Contour TS.)

Bad:
The glue on the pad that attached to your skin can cause allergies to some people over repeated usage.

Rs 4500 for every 2 weeks of monitoring might not be affordable to most people in India unless you are independently wealthy or your insurance company is paying for this(which I doubt.)

Update (April 2017)- The price of the Freestyle sensor is Rs 1999 (for end consumer).

To find a doctor and have the sensor installed in your city, use the contact form and I will send you the details. Please remember to mention your contact phone number.

If you are diabetic and want to understand how to make full use of this flash glucose sensor using the monitor possibly just 3 or 4 times (total cost Rs 8,000), I have made a post on how to do so.

copyright https://sweetpea88blog.files.wordpress.com/

 

 

 

 

 

 

 

 

Additional news about the Freestyle Libre

Nytimes on Intermittent fasting

It has been promoted in best-selling books and endorsed by celebrities like the actors Hugh Jackman and Benedict Cumberbatch. The late-night talk show host Jimmy Kimmel claims that for the past two years he has followed an intermittent fasting program known as the 5:2 diet, which entails normal eating for five days and fasting for two — a practice Mr. Kimmel credits for his significant weight loss.

http://well.blogs.nytimes.com/2016/03/07/intermittent-fasting-diets-are-gaining-acceptance/

The fast diet for bodybuilders

Vegetarians less healthy? Austrian scientists say

A study conducted by the Medical University of Graz in Austria found that the vegetarian diet, as characterised by a low consumption of saturated fat and cholesterol, due to a higher intake of fruits, vegetables and whole-grain products, appeared to carry elevated risks of cancer, allergies and mental health problems such as depression and anxiety.

Vegetarians are ‘less healthy and have a lower quality of life than meat-eaters’, scientists say– The Independent UK

Policy: India’s health care challenges

India is in bad health. On the one hand, many of its citizens are living with the effects of poor nutrition and poverty. A lack of toilets and a faulty distribution system for affordable medication means India contributes to nearly a quarter of deaths worldwide from diarrhea.

Health and life expectancy in India continue to be largely determined by the lottery of the sex, socioeconomic status, caste, and the place one is born,” the report noted.

………….

Investing in public healthcare will also help reduce India’s disproportionately high contribution to the global burden of disease, the report said.

India accounted for 20% of the global burden of diseases in 2013, down just one percentage point from nearly a decade [from 2005] ago.

http://blogs.wsj.com/indiarealtime/2015/12/14/how-india-can-cure-its-health-system/

Fred Kummerow, 101 years old: What fats are good for you?

This leads him to a controversial conclusion: that the saturated fat in butter, cheese and meats does not contribute to the clogging of arteries — and in fact is beneficial in moderate amounts in the context of a healthy diet

Nytimes article on transfat, saturated fat and all

More on the researcher, Fred Kummerow

Chicago tribune article

http://www.mensjournal.com/magazine/60-years-fighting-trans-fats-20140210

http://hereandnow.wbur.org/2014/05/12/trans-fats-scientist (http://archive.is/yRioE)

UPDATE:
Fred Kummerow is now 100 years old.

https://www.washingtonpost.com/news/to-your-health/wp/2015/06/16/the-100-year-old-scientist-who-pushed-the-fda-to-ban-artificial-trans-fat/

http://wphna.org/wp-content/uploads/2015/01/WN-2015-06-01-02-72-78-Idea-Fred-Kummerow-My-diet-JF.pdf

2nd update:

Fred Kummerow is 101 years old.

https://www.washingtonpost.com/news/speaking-of-science/wp/2015/09/29/all-this-scientist-wants-for-his-101st-birthday-is-funding-for-his-research-lab/

http://www.dailyillini.com/article/2015/10/fred-kummerow-tackles-alzheimers-disease

Additional resources:

http://www.theatlantic.com/health/archive/2015/11/frozen-turkeys-trans-fat-and-heart-disease/417252/

https://www.washingtonpost.com/news/wonk/wp/2015/09/23/its-time-to-end-the-tyranny-of-olive-oil/