Category Archives: overweight

Drinking Skim Milk: The Diabetes Obesity Connection

Image result for skim milk

When you are diagnosed with a medical condition such as diabetes. You might seek to get what you think is invaluable information from a well established diabetes organization like the American Diabetes Association.

When you visit The American Diabetes Association website for diet advice,, you will read about the best choices for dairy products:

“What are the Best Choices?”

“The best choices of dairy products are:

Fat-free or low-fat (1% milk)

Plain non-fat yogurt (regular or Greek yogurt)

Non-fat light yogurt (regular or Greek yogurt)”

Yet, low-fat dairy products have more carbohydrates that influence blood sugar, insulin and appetite than natural high fat dairy products.

Current research, “Circulating Biomarkers of Dairy Fat and Risk of Incident Diabetes Mellitus Among US Men and Women in Two Large Prospective Cohorts“, July 5, 2016, Volume 134, Issue 1,, suggests full fat (NOT low-fat) dairy may help lower diabetes risk and assist in weight maintenance. The twenty year study followed over 3,000 participants ages 30 to 75.  Those who consumed the higher percent fat dairy “had about a 50 percent lower risk of diabetes.”

Low and non fat dairy may not just be a culprit in elevating diabetes risk, additional research has shown an association between skim milk and weight gain especially in children,

Dr. Mark DeBoer, an associate professor of pediatric endocrinology at the University of Virginia School of Medicine authored a study published in the Archives of Disease in Childhood. They found children who drank 2% fat milk showed lower BMI scores than those drinking the 1% fat milk. Over time, he found that children who were normal weight at the start of the study and consistently drank the 1% milk showed a 57% increased chance of becoming overweight or obese by the time they were 4 years old.”

Despite these findings from 3 years ago, The American Academy of Pediatrics (AAP) and the American Heart Association (AHA) continue to recommend that children older than 2 years drink skim or low-fat milk.

Hmmm…if the science is finding skim milk is not healthy, why not scrap the recommendations that are given by most experts, and at least give full fat dairy equal billing to help fight the diabesity battle, and in doing so, re-think the skim milk offerings within the school lunch programs.

There is no essential need to drink milk. Good sources of calcium containing foods (kale, collard greens, broccoli, edamame, bok choy, sardines, oranges, tofu, almonds),  foods that contain vitamin D (salmon, tuna, pasteurized eggs, sardines) and supplements are viable options.

Vitamin D is a fat soluble vitamin and calcium acts similarly in that it requires a carrier for absorption.  So if you drink milk for the purpose of attaining these nutrients, drink milk with more fat and avoid 1% or skim milk to help vitamin absorption and to reduce the risk of weight gain and diabetes.


Tags: , , , , , , , , ,

Eat Your “Diabesity” Out

Diabesity (worth a look see, excellent site)

The past two weeks I have written about Diabesity, what it is,, and how to identify it, This week it is all about the simple solution.

While eating right is not always the easiest answer. It is simple, ideal and the most effective solution with absolutely no downside. So do not eat your “heart” out.  Eat your “diabesity” out. Eat diabesity right out of your system.

If you have been eating “healthy” low fat foods and staying away from nutrient dense high fat foods (foods that do not affect hormones, help to stave off hunger, help control appetite and maintain consistent blood sugar in normal range) or eating  a combination of high carbohydrate and high fat foods then my best nutritional advice is to eat your way out of diabesity.

Eating low fat “healthy” meals are loaded with the precise nutrients that feed diabesity and make it worse especially when the majority of what is consumed is carbohydrate. This will happen when insulin and blood sugar are at the root of any medical condition such as heart disease, PCOS (polycystic ovarian syndrome), metabolic syndrome…

Consuming foods that do not cause blood sugar or insulin spikes and also contribute to burning fat are the best selection for weight loss, blood sugar control, eliminating diabesity symptoms and optimizing clinical lab outcomes. Fat is the only nutrient that has minimal effect on either blood sugar or insulin. So eating a majority of calories from fat is hands down the healthiest choice to make, Nutrition. 2015 Jan;31(1):1-13. doi: 10.1016/j.nut.2014.06.011. “Dietary carbohydrate restriction as the first approach in diabetes management: critical review and evidence base”, One hundred percent of starch and carbohydrates turns into sugar (this includes healthy foods like fruit) after consumption and excess protein has been shown to increase insulin levels.

Forget about the calories! Eat to beat diabesity by choosing the foods that keep your body in balance. You will experience a big difference in how you feel, in your ability to lose weight and controlling blood sugar.

Lowering carbs between 30- 50 grams each day and eating more fat begets fat burning. Lowering carbs also minimizes blood sugar spikes because 100% of carbohydrates or any form of sugar will catapult blood sugar out of range and into “health hell”.

Does your breakfast consist of cereal? A bagel or English muffin? How about low fat fruited yogurt? None of these contain fat or much protein. So therefore all of the food consumed hits your body and infiltrates it like a tsunami, first thing in the morning. Blood sugar soars, hormones are disrupted, hunger is ignited and non-fat calories are easily stored as fat. However, most of us think that calories matter more than anything and few of us think about what happens to the body on the inside when we pick our next morsel.

If you want to prevent diabesity, strategize meal plans to rest the liver and pancreas. Once these overworked organs get a chance to relax and are restored to good health, with the foods you avoid and choose to eat, you will be as good as new in no time.

Try this as a sample meal or switch out foods in the same food groups with foods you like.


Eggs (prepared your choice) sautéed kale sliced cheddar cheese


Smoked salmon cream cheese tomato, onion and avocado “cigars”


Chef salad


Tuna and chicken salad (“banana boat”) scoops with celery sticks , cucumber and tomato salad


–includes side salad for either entree

Double cheeseburger (no bun or ketchup) or steak, mashed cauliflower with butter (faux mashed potato), sautéed spinach garlic and oil


Salmon, broccoli, miracle noodle teriyaki


  1. celery with peanut butter or cream cheese
  2. fresh mozzarella, basil and tomato
  3. cottage cheese with sprinkled cinnamon or 1/4 cup berries
  4. protein shake
  5. >85% cocoa chocolate with 6 almonds

Take matters into your own hands, use a simple solution to the diabesity epidemic, eat to free yourself of obesity and diabetes. What are you waiting for?


Tags: , , , , , ,

“Soft” Sugary Drinks Hit Health Hard

Funny how the adjective “soft” describes non-alcoholic beverages in relation to “hard” alcoholic beverages. There is nothing soft about any soft drink in today’s world. The original soda may date back to the 13th century and consisted mainly of natural mineral water that came from springs. The original ingredients were much different, than today. It was consumed to improve health.

It was not until the 1800’s that soda water was created from “imitation” mineral water (sodium bicarbonate mixed with acid) and marketed by pharmacies as “medicinal”. An entrepreneurial pharmacist tried adding 2 stimulants to soda, coca leaves and cola nuts and this was the birth of Coca-cola. This timeline gives you a quick historical perspective,

Today, soda is hardly a beverage that would be considered “healthy” but should it be considered unhealthy?

Apparently, research connects obesity, heart disease, diabetes, fatty liver, gout, stomach issues, depression  and other medical and behavioral conditions with drinking soda. Health experts and even politicians (by taxing or regulating soda portion size,, try to break society’s soda addiction and  yet it is hard to combat the billions of dollars sugar-laden beverage companies spend on marketing. In fact, “preschoolers viewed an average of 213 ads for sugary drinks and energy drinks, while children and teens watched an average of 277 and 406 ads, respectively;”

Despite the information and the efforts to cut sugar laden beverages from our diets, half of Americans consume sugary drinks, according to the Center for Disease Control (CDC), Highlights from the National Health and Nutrition Examination Survey, 2005–2008 are:

  • Males consume more sugar drinks than females.
  • Teenagers and young adults consume more sugar drinks than other age groups.
  • Non-Hispanic black children and adolescents consume more sugar drinks in relation to their overall diet than their Mexican-American counterparts. Non-Hispanic black and Mexican-American adults consume more than non-Hispanic white adults.
  • Low-income persons consume more sugar drinks in relation to their overall diet than those with higher income.
  • Most of the sugar drinks consumed away from home are obtained from stores and not restaurants or schools.

Just because a drink may be light, airy and refreshing (or so you assume), don’t get stuck in a soda rut, thinking it is harmless. The effects on your body are the same as eating a piece of chocolate cake. I am not just talking about fizzy beverages. I’m talking bottled lemonade, iced tea, fruit punch, Gatorade any beverage made up of sugar and artificially sweetened non-nutritive (zero calorie) products.  Diet soda may be considered a healthy alternative to regular soda for those who have diabetes or weight problems. They are NOT.

There is nothing soft about “soft” drinks. They hit you hard. In my opinion, they are worse than alcohol in the sense that at least with alcohol, you, or others around you, can tell when you have imbibed enough. The symptoms are obvious. When you drink “soft” drinks, there are no quick symptoms telling you to stop. The long-term consequences on weight and health are undeniable and not easily reversed.

What are the ingredients in soda that compromise your health? Check it out next week.


Tags: , , , , ,

Hunger Hormones Hating On Your Weight? Set Them Straight

We tend to think that if we just shut our mouth, if we just eat less, if we just exercise more it will result in weight loss. If you haven’t heard yet, life is not so simple and neither is weight loss for many people. “Are Hunger Hormones Hating On Your Weight”, explains how “out-of whack” hormones (leptin and ghrelin) can trigger a ravenous appetite and then of course uncontrolled eating; making it very difficult to simply just eat less.

What is important to understand is:

  • Hormones are effected by everything: age, medication, what you eat, how much you exercise and sleep.
  • The domino effect, when one hormone is not doing what it should it sets off a chain of events that affects everybody process: other hormones (insulin, estrogen, testosterone, thyroid, cortisol), communication signals, digestion/absorption of nutrients, sleep, mood…
  • Internal hormonal cues may make it impossible to quench appetite forcing you to eat more even when you are not hungry.
  • Hormones do not discriminate they affect thin people too that is why there are 30 million Americans who are normal weight according to BMI charts but obese when body fat is measured, When hormones go haywire, thin people get diabetes,, too; so thin or not, always get blood work checked based on family history not just if you look fit on the outside. It’s what is happening on the inside that counts.

It takes work, hard consistent work for as little as a few months and up to as long as a few years (depending on the depth of the issue) to undo the damage but re-setting hormones that hate on your weight and your health is not impossible.


Diet and supplements are top on the list to harness hormones for balanced health and eating.  Consider minimizing foods that influence hormones. Carbohydrates influence hormones more than any other nutrients. Healthy fats will help provide satiety and should comprise about 70% of daily calories, ketosis was found to suppress ghrelin levels and therefore repress appetite.

Exchange typical convenience foods: bread, bagels, cereal, pretzels, granola, processed rice, potatoes, for real food: eggs, Greek yogurt/cottage cheese, fish, organic coconut, avocado, olives, nuts and seeds and a variety of meats.  Eat 3 filling meals and try to avoid snacks if possible.


Nutritional supplements help repair overworked hormone secreting cells and organs.Always discuss supplements with your doctor before taking them. Supplements that support leptin include:

Melatonin is a hormone typically associated with sleep. Take this supplement before going to bed, not first thing in the morning, before you get behind the wheel or operate heavy machinery.  It also has been shown to lower leptin levels, use 1-3 mg. Melatonin interacts with blood-thinning medications, birth control pills, diabetes drugs, and immunosuppressants.

L-Carnitine, 1000mg, is an amino acid that helps convert fat to energy and acts as an antioxidant. It is important for heart and brain function, muscle movement and has been shown to reduce leptin levels by as much as 6%.

CLA  or Conjugated linoleic acid is fatty acid found primarily in meat and dairy products. It has been shown to lower body fat while preserving lean body mass and reduces insulin resistance (IR), take 1000mg. There is a connection between IR and leptin resistance. Higher levels of CLA in the blood have been shown to reduce leptin levels.

Omega 3 fats are essential (meaning we need to get them from the food we eat) fatty acids. They have been found to have many health benefits for: reducing  risks of heart disease, inflammation/arthritis, cancer while improving brain function, memory and behavior, 1000mg was shown to reduce leptin levels by 22%.


Daily exercise is important if you want to control appetite signals everyday vs. if you exercise 3 times/week. daily Moderate intensity aerobic exercise ( build up to 30 minutes if you do not exercise at all but do not stop there shoot for an hour; even if you have to break it up into 3 twenty-minute bouts. There are also studies showing that strength training reduces leptin levels by 30%.

Set your hunger hormones straight with the right diet, supplement and exercise plan. If  leptin levels are normal, appetite will be controlled and weight loss will ensue.


Tags: , , , , , , ,

Hallelujah Hormones Linked to Stubborn Fat

Yes! Yes! Yes!

For the many people who are slim or those who have successfully lost weight you may not be able to relate but there are thousands of dieters that have lost weight for various amounts of time only to regain the weight and then have to start all over (“chronic dieters”).

In my experience there are too many people who follow diets and do not get the results they work so hard to achieve. My book, “The Stubborn Fat Fix” describes how fixing underlying medical conditions may be the first step in successful long-term weight loss.

Now there is research showing that hormones may have more to do with regaining weight than maintaining the behavior change of reducing calories because these hormones make you hungry. No matter how many times you avoid your favorite indulgence, your body says feed me, “I’m hungry”.

Here’s a little snip it,, to keep your mouth-watering until my next blog when I go into the details.


Tags: , , , , ,

What is the Difference Between 20g and 50g of Protein?

What is the difference between 50 and 20 grams of protein? The simple and obvious answer is 30 grams.

But Heather Leidy, assistant professor in the Department of Nutrition and Exercise Physiology at Missouri University has a much more detailed and interesting answer.

Her study, “Neural Responses to Visual Food Stimuli After a Normal vs. Higher Protein Breakfast in Breakfast-Skipping Teens: A Pilot fMRI Study”, published in Obesity in May 2011, measured brain activity in response to skipping breakfast, consuming 20 grams (3 oz.) or 50 grams (7 oz.) of protein.

When calories and fat were the same, eating more protein (7oz.), similar to a low carb eating plan, as compared to eating less protein, helped:

1. increase feelings of fullness throughout the day because hunger control signals in the brain were activated

2. lower “reward-driven” eating behavior

3. lessen the frequency of meals consumed (3 vs. 6 meals) because 3 meals were filling; eating more frequently with lower amounts of protein did not affect appetite or satiety

FYI: If you do not want to read the science, this press release sums it up nicely, They mention two other interesting studies:

1. “A study that showed men ate roughly 112 fewer calories at a buffet lunch and 400 fewer calories in the 24-hour period following a protein-rich egg breakfast compared to a bagel breakfast.”

2. “A study demonstrated that overweight dieters who ate eggs for breakfast lost 65 percent more weight and felt more energetic than those who ate a bagel breakfast of equal calories and volume.”

This is enough for me to suggest that anyone who has followed a calorie restricted diet and has felt deprived and hungry may want to consider adding a few ounces of protein to meals to stave off hunger and help control other aspects of eating behavior.


Tags: , , , , , , , , , , , , , , , , ,

I’m Excited to Announce…

I’m excited to make a couple of announcements…both have to do with weight loss tools, a new podcast by Jimmy Moore and my book, “The Stubborn Fat Fix”.

For  any of you who need to lose weight or have family members that need to shed a few pounds, you may be interested in a new podcast from Jimmy Moore.  If you do not know who he is, you can Google his name and get bombarded with everything he has done to help people achieve the same weight loss success he has and believe me he has lost a lot of weight,  180 pounds! He has done it responsibly and goes beyond most people as he talks about all the ups and downs of his journey and brings in experts to talk about the nutrition information you will not typically get from other sources.

Here’s the link to check it out yourself:

I highly recommend joining his discussion board too,!

On another note, I am proud to say that “The Stubborn Fat Fix” has won The National “Best Books 2010” Awards for its category, Health:Diet/Weight Loss!!!!

You can see “The Stubborn Fat Fix” and the other winners here:





Tags: , , , , , ,