Another Simple Food Weight Loss Experience

Whole Health Source reader Sarah Pugh recently went on a six-week simple food (low reward) diet to test its effectiveness as a weight loss strategy, and she was kind enough to describe her experience for me, and provide a link to her blog where she discussed it in more detail (1). 

Consistent with the scientific literature and a number of previous reader anecdotes (2), Sarah experienced a reduction in appetite on the simple food diet, losing 15 pounds in 6 weeks without hunger.  In contrast to her prior experiences with typical calorie restriction, her energy level and mood remained high over this period.  Here's a quote from her blog:

Well, it looks like the theory that in the absence of nice palatable food, the body will turn quite readily to fat stores and start munching them up, is holding up. At the moment, the majority of the energy I use is coming from my insides, and my body is using it without such quibbles as the increased hunger, low energy, crappy thermo-regulation or bitchiness normally associated with severe calorie restriction.

I can't promise that everyone will experience results like this, but this is basically what the food reward hypothesis suggests should be possible, and it seems to work this way for many people.  That's one of the reasons why this idea interests me so much.

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Update to my Previous Post

I got some interesting comments to my last post so I just wanted to respond to them.  Lani had a different view of the Weekend Immersion, so please read her comment if you are interested.  Wendy pointed out a great post from her blog about the chemicals in food designed to make them as stimulating as possible.  I highly recommend reading this and watching the attached video.

Then I also wanted to update you on my roasted veggie experiment.  It turned out great!  For marinate I used juice from 1/2 orange, 1 Tbsp of black fig vinegar, and a squeeze of no-salt mustard--maybe 1-2 Tbsps?  I used onions, broccoli, cauliflower, brussels sprouts, sweet potato.  About 1/4 lb each.  Tonight I will use more as I needed more food today.  maybe I'll use 1/3 lb each.  I think I'll cook it for 40 minutes with the foil, and 20 minutes without.  Yesterday I did 30 minutes and 15.  Actually that did turn out pretty good.  Maybe I will do 35 and 15.  I don't want them soggy.  or 30 and 20.  It might take me a few days to get it right.  My seasonings were fresh rosemary and sage.    It was really good!

Guest Commentary: Translational Research for Actuaries

This is the first of a series of four blog postings summarizing issues, methods and results from current research in the Center for Value in Healthcare. We will be presenting a JSPH Forum entitled “Translating Research into Policy and Practice” on January 11, 2012 with more details of the Center’s work.

Rob Lieberthal, PhD
Faculty, Jefferson School of Population Health

I will be talking about my research project funded by the Society of Actuaries (SOA) at the JSPH Center for Value in Healthcare Forum on January 11, 2012. The project is “Validating the PRIDIT method for determining hospital quality with outcomes data.” The goal of our project is to determine hospital quality using publicly available Hospital Compare data.

After funding the project, the SOA organized a project oversight group, comprised of practicing actuaries volunteering to serve the profession by supervising our research project. Actuaries are the professionals who are responsible for calculating and managing the cost of health insurance. They have always played a crucial role in benefit design. In the era of managed care, that has meant more and more involvement in creating and managing provider networks.

Given their professional interest, the oversight group was intrigued by my prior findings and was interested in using these findings to reduce cost and increase quality. I explained that, from my perspective, one of the barriers to putting my results into practice was that healthcare professionals did not seem interested in using my results. Their feedback was that my method might be inaccessible, even to a group as mathematically inclined as actuaries.

As a result of our discussions, our work has become literally translational: they are helping me translate my work from my language into theirs. If we can pair actionable results on hospital quality with an instruction book for how to use the PRIDIT method, we can increase the chance that actuaries put our findings and our methodology into practice.

I have previously noted that actuaries could be the ideal group to bridge healthcare quality and safety data with financial and nonfinancial incentives. This could drive patient behavior and improve population health. This is very much a work in progress, so stay tuned for an update from me on January 11, 2012!

Princeton Immersion, Thanksgiving, soup, and stuff

I went to Dr. Fuhrman's Princeton Immersion last weekend.  It was a wonderful trip for many reasons!  It was a great road trip with my friend Suz.  We stopped in Pittsburg to see my best pal Gail, sadly, only for a few hours.  I worked with a student for a day at Princeton which was very productive.  We visited with Suz's parents in Philidelphia.  And the immersion was fantastic.  It was jam-packed with lectures. Dr. Fuhrman is so energetic and interesting, you really can listen to him for hours.  Even better was the food.  This is the main reason I go, though I did learn a lot from the lectures.  I thought I knew it all by now, but one thing I get out of the in-person lectures is what Dr. Fuhrman is passionate about, and what is less certain scientifically.  It helps reinforce what the most important things are to keep in mind.  But the food!  It was the best I've ever had at one of these events.  I think that was in large part due to Chef Martin Oswald's contributions.  He owns a nutritarian restaurant in Aspen, Colorado!  (called the Pyramid Bistro).  He gave a talk on the last day and I have been having fun putting his tips into practice!  We got the recipes from the immersion and slides from his talk.  They are worth a lot!

So today I'm back from the holidays and putting some of my new knowledge into action.  My soup today has Indian spices and I cooked up the onion as Chef Martin described:  first you heat up a stainless steel pot until hot, then put the onions and garlic in.  They sizzle up, slightly brown, and then release their juices.  You don't need oil, and they still gain a nice flavor.  Fun, it worked!  I did that with the leeks, celery, collards and kale too.  Then the pot was looking pretty burned and I thought, this will take forever to clean up.  But then I did the mushrooms the same way.  Well, they release so much liquid that it just ended up cleaning up the pot.  When they were done, the pot was clean.  ha!   a nice accidental discovery.  My soup was just my usual pile of things that I found in the co-op or my freezer.  I soaked beans, red himalayan rice, lentils, and purple barley overnight, and started cooking them in the morning.  Then cooked up the onions, garlic, celery, leeks, mushrooms, even the collards and kale, like Chef Martin described.  Added them to the pot one by one.  Oh I cooked up a festival squash in the oven, then added it to the soup after it cooled.  Oh yeah, and while cooking up the onion and other veggies, I added some graram masala and curry powder as they cooked.  Add the end I added some currants and fresh ground ginger.  It made for a nice hearty soup.  I froze most of it in single-serving containers.  yum.  I think I'll have it for breakfast every day.   I'll be doing my food prep at night this week.

My food plans for the week are soup for breakfast, and salad and roasted veggies for lunch and dinner.  The salads will be micro-salads made from lettuce, cabbage, maybe some broccoli and cauliflower, all cut up finely in the food processor; and topped with pomegranate seeds, grapefruit or orange, seed mixture, and flavored vinegar.  I love these.  The name should be changed from micro-salad to high-powered salad because it is so nutrient rich.  Tonight I'll experiment with roasted veggies.  I hope I can get this right.  I'm going to follow Chef Martin's advice to cover with foil at first so they essentially steam cook (before burning on the outside), then take of the foil to roast at the end.  I'll top with fresh herbs.  The veggies available now (that I like) are broccoli, brussels sprouts, carrots, onions, leeks, and sweet potato.  I'll do a little of each.  I am just learning to do this.  It would be nice to do a big batch and eat them for several days but I'm not sure how well they will keep.  I think I'll start off by just trying to do one day at a time and hope it isn't too time consuming.  I will add some flavored vinegar and mustard as marinate.  I got some fresh sage and rosemary at the co-op and have some basil from the garden in my freezer.  I hope this works!

Well, this post is long enough so I won't go into Thanksgiving much except to say I made apple sauce for my "brother-in law."  He had two 18 lb bags of apples!  holy cow, we had all the burners going:

It was fun though.  I nibbled a lot on the apples.  In fact, it was so much fun, we decided to make some for ourselves when we got home.  My batch has no sugar in it.  I'm not sure what I will use it in as I am not a great dessert maker or baker, the usual use of apple sauce.  But, heck, it probably could go in soup.

Here's tonight's quick salad I threw together, which is yummy, as salads always are:

That's got lettuce, cabbage, broccoli, blueberries, banana, small orange, seed mixture, and d'angou pear vinegar.

whew.  time to go fold laundry, then start tomorrow's food prep.  whew!  

A Brief Response to Taubes's Food Reward Critique, and a Little Something Extra

It appears Gary Taubes has completed his series critiquing the food reward hypothesis of obesity (1).  I have to hand it to him, it takes some cojones to critique an entire field of research, particularly when you have no scientific background in it.

The food reward hypothesis of obesity states that the reward and palatability value of food influence body fatness, and excess reward/palatability can promote body fat accumulation.  If we want to test the hypothesis, the most direct way is to find experiments in which 1) the nutritional qualities of the experimental diet groups are kept the same or at least very similar, 2) some aspect of diet reward/palatability differs, and 3) changes in body fat/weight are measured (for example, 2, 3, 4, 5, 6, 7, 8, 9).  Taubes repeatedly stated in his series that controlled studies like these have not been conducted, apparently basing this belief on a 22-year-old review paper by Dr. Israel Ramirez and colleagues that does not contain the word 'reward' (10).  Another way to test the hypothesis is to see if people with higher food reward sensitivity (due to genetics or other factors) tend to gain more fat over time (for example, 11, 12, 13, 14, 15, 16).  In addition, studies that have examined the effect of palatability/reward on food intake in a controlled manner are relevant (17, 18, 19, 20, 21, 22), as are studies that have identified some of the mechanisms by which these effects occur (reviewed in 23).  Even if not all of the studies are perfect, at some point, one has to acknowledge that there are a lot of mutually buttressing lines of evidence here.  It is notable that very few of these studies appeared in Taubes's posts. 
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Two Recent Papers by Matt Metzgar

This is just a quick post to highlight two recent papers by the economist and fellow health writer Matt Metzgar.

The first paper is titled "The Feasibility of a Paleolithic Diet for Low-income Consumers", and is co-authored by Dr. Todd C. Rideout, Maelan Fontes-Villalba, and Dr. Remko S. Kuipers (1).  They found that a Paleolithic-type diet that meets all micronutrient requirements except calcium (which probably has an unnecessarily high RDA) costs slightly more money than a non-Paleolithic diet that fulfills the same requirements, but both are possible on a tight budget. 

The second paper is titled "Externalities From Grain Consumption: a Survey", with Matt Metzgar as the sole author (2).  He reviews certain positive and negative externalities due to the effects of grain consumption on health.  The take-home message is that refined grains are unhealthy and therefore costly to society, whole grains are better, but grains in general have certain healthcare-related economic costs that are difficult to deny, such as celiac disease.

There are a lot of ideas floating around on the blogosphere, some good and others questionable.  Composing a manuscript and submitting it to a reputable scientific journal is a good way to demonstrate that your idea holds water, and it's also a good way to communicate it to the scientific community.  The peer review process isn't perfect but it does encourage scientific rigor.  I think Metzgar is a good example of someone who has successfully put his ideas through this process.  Pedro Bastos, who also spoke at the Ancestral Health Symposium, is another example (3).

The American Israel Commerce Committee Meeting

This past week I had the privilege of playing co host for the American Israel Commerce Committee meeting on "Healthcare Information Technology". Nearly a dozen amazing young Israeli companies came to Philadelphia to make their "pitches" to raise money AND awareness about their work in the IT sphere of healthcare. Each firm did an incredible job discussing their software and related new tools for building a better infrastructure in our crazy business. The meeting was "bookended" by two panel discussions that I moderated. The first panel of experts tackled the question of "Funding Opportunities" and the second panel discussed "Power Collaborations". The keynote luncheon talk was delivered by David Jones Jr., my colleague and friend. David is the managing director of Chrysalis Ventures in Louisville KY and for many years, has been a driving force behind HUMANA as an active Board Member.

The conference drew more than 100 persons from around the Delaware Valley and the sprited conversations were peppered with Israeli wit and wisdom too. For such a small country Israel produces a disproportionate share of leading IT firms and being able to bring them to our home town was a real treat. The mission of our School of Population Health, and the mission of the AICC, were totally aligned for this important event. To learn more go to www.americaisraelchamber.com. We would welcome your feedback about any of the firms, or the content of the two panels as well. DAVID NASH

Guest Commentary: Reflections on the 2011 APHA Conference

From left, Kevin Scott, MD, Manisha Verna, MD,
MPH, and Rob Simmons, DrPH, MPH, MCHES,
CPH, director of JSPH's Master of Public Health
Program.


Kevin Scott, MD
Instructor & Primary Care Research Fellow
Department of Family & Community Medicine
Thomas Jefferson University

I was fortunate enough to attend the annual American Public Health Association (APHA) conference for the third time and, with each visit, I am more impressed (and less overwhelmed!) by the diversity and quality of programs that are offered.

As a family medicine physician and primary care research fellow interested in improving access to care for marginalized populations, I came to the meeting with a few goals.

First, to take part in the activities of the Refugee and Immigrant Health Caucus and to (hopefully) earn a spot within the Caucus' leadership.

Second, to attend sessions addressing the capacity of Community Health Workers and experiences with their deployment in different environments.

Finally, I also was looking forward to the sessions detailing Canada's truly enormous Housing First project, which evaluated different programs in 5 cities in Canada.

I developed these goals prior to the meeting because the breadth of interesting content can paralyze you unless you are ready for it (and have a plan!).

I was also happy to have the opportunity to meet many luminaries in the public health world (former APHA president, high-level mental health researchers, many CA researchers) while working the Jefferson School of Population Health booth with Rob Simmons, director of Jefferson’s Master of Public Health program. Additionally, I had the opportunity to meet a graduate of the program and her mentor who had piloted some very exciting work with same-site legal services (a program that I hope to adapt for use with the refugees we see in family medicine).

I was elected secretary of the Refugee and Immigrant Caucus and am excited for what promises to be an exciting year of developing high-quality programming, improving intra- and inter-caucus coordination, and planning additional activities before the next annual meeting.

Fortunately, I was also able to network with a number of service providers and fellow researchers in the areas of homelessness, refugee/immigrant care, and community health worker deployment. Hopefully, this momentum will help springboard our efforts to develop a national refugee research network as well as local efforts to evaluate the efficacy of a hybrid community health worker-patient navigator.

Just like the meeting itself, it's hard to contain the entire experience in one short piece, but to summarize, it's a great way to share your research, meet others in your field, learn about cutting-edge techniques, and re-charge your inspiration battery!

Manisha Verna, MD, MPH

Attending the 2011 Annual APHA meeting – my first – was an exciting opportunity.

My capstone project was accepted as an oral presentation in the vision care section (Knowledge and perceived barriers about diabetic retinopathy among patients with diabetes in an urban academic environment). There was a discussion about the availability of onsite optometry in primary care practice- benefits and costs associated with it. This is a take home message to improve the practice.

Volunteering at the Jefferson School of Population Health booth was quite fascinating, as it allowed a chance to meet and greet like-minded people. Discussing our school’s educational programs, the faculty and courses with students and public health leaders provided a venue to feel proud of the Jefferson community.

I met with one of our new faculty members – Dr. John Oswald – who teaches a course on International Health, a subject of great interest to me. I volunteered to give a guest lecture on the health care system of India, and now will also give presentations on some other developing and developed countries (China, Russia, Cuba, and Congo).

I highly recommend attending the APHA meeting; it provides a doorway to meet the public health workforce and learn from their experiences.

Update

Hi everyone,

I just posted two other posts below this one, so feel free to check them out.

How's your Thanksgiving Challenge going?   Mine is going fine.  To be honest, I'm not really doing a Challenge with a deadline, I'm just trying to live my life and enjoy my healthy eating as I go.  I'm concentrating on work right now.   So I'm chugging along with my healthy eating and exercise and work and play.  Note that Dr. Fuhrman is hosting a Holiday Challenge if you want to join that.  It starts on Nov. 21.

Despite my new emphasis on work, I planned several months ago to attend Dr. Fuhrman's Weekend Immersion which is coming up next weekend!  I'm driving out with nutritarian friend Suz.  We leave on Wed.  Should be fun.  Actually I will work with a colleague there on Friday before the immersion starts so I'm looking forward to that.

I've been eating a lot of squash the last few weeks.  Okay, I went a little overboard. I think when I get back from my trip, I will just have one squash a week that I'll dump into my soup after I cook both up during my weekend food prep fests.  But I have two more of these festival squashes which are really good and they are not too big.  I will eat one today, and one on Tuesday.  In fact, I am hungry now so looking forward to digging into part of it at lunch time.  Here's a picture of it, after baking and cooling:

It's so easy to prepare this way:  just throw it in the oven, bake for 1.5 hours at 350 F, let cool, then cut in half, remove the seeds, remove the good stuff and mix it in with your soup our just mash up with some pumpkin pie spice.  It's very moist when you bake it in the skin.  The skin tastes good too.  Lost of people shared their favorite cooking techniques on one of my previous posts here.

Oh, I've also been enjoying pomegranates the last few weeks!  I've had them in my micro salads with an apple too in addition to all the veggies.  That plus a little lime juice adds a great flavor.   This post describes what I've been doing on weekdays mostly.

The Pleasure Trap

I've mentioned in a few past posts, I am a huge fan of Dr. Douglas Lisle, an evolutionary psychologist who helps us "nutritarians" understand why it's so hard to go against the grain.  He follows Dr. McDougall's plan, and works Dr. Alan Goldhammer at the True North Health Center.  These are all very similar to Dr. Fuhrman's plan:  a whole foods, plant based diet with no oils, very limited refined sugars, and very limited salt.   This makes us very different from everyone else!

I had read Dr. Lisle's "The Pleasure Trap" once or twice before, but I finally sat down to watch the DVD over the last few weeks.  It consists of 3 lectures.  They were probably given at one of Dr. McDougall's Advanced Study Weekends, which are awesome (I've never attended but I purchased the online lectures from the last one and they are really interesting).   Anyway, back to the Pleasure Trap, I think the DVD is much better than the book!   Normally I prefer reading books, but I didn't get nearly as much out of the book in this case.  There are three concepts he gets across in the DVD (and book probably) and I only got one of them out of the book (duh).  These concepts are part of his, I think he calls it, the motivational triad, where all animals, including humans:

1. seek pleasure

2.  conserving energy

3. pain avoidance

You can see how each one of these can get us into trouble in today's artificial food world.  

1.  We seek pleasure.  We evolved to get pleasure from sweet and high-caloric foods because it helps us 2, conserve energy.   Of course, now we have an overabundance of highly addictive sweet, high fat, and high salt food.   The Pleasure Trap is a consequence of this.  This is:  if we don't eat these sweet and processed foods, we get plenty of pleasure from fruits and whole foods, and we have our ups and downs and obstacles and just go along and are sometimes happy and sometimes not.   If we start eating highly processed foods and drugs (caffeine, chocolate, sweets, even white bread), we get great stimulation and surges, great pleasure hits.  But here is the kicker:  we get used to it and after a while, the pleasure from eating these things comes more from the cessation of pain when we are withdrawing from them (e.g., before we have our morning coffee).  So after a while, we just have our same ups and downs and aren't getting anymore pleasure than the guy eating fruit and squash and rice and beans.  While it might not be easy, we can break this pleasure trap, and eat the healthy diet and get just as much pleasure.  To help people break the cycle, you can go to these health immersions that Dr. McDougall and Dr. Fuhrman offer, or go fast for a week at True North, then eat their food for a week, and totally reset your taste buds.  

2.  Conserving energy.  It's good to recognize that this is an intuitive motivational drive.  Now we see the problem with fast food drive up windows.  Talk about an easy way to get 1000 calories quickly!  Our ancestors never had it so easy.  This is also why we crave high-calorie foods.  We intuitively seek them out.   The way to address this is to consciously fill up on low-calorie foods.  Fortunately these are usually nutrient-dense, even while being low-calories--things like vegetables of all kinds.  After a period of abstinence you can lose your taste for fat.  I even find sugar is too sweet for me now.  even dates.  I love the sweetness in carrots (but then our local carrots are really good!).  

3.  Pain avoidance.  Oddly enough, you would think this is the least related to food issues, but for me, at the stage I'm at where I like eating this way and knowing how to do it in my sleep, this is the issue I am working on, and it's nice to understand better that it's because I'm a normal human that I struggle with this.  and that is, social pain!  We have a very strong evolutionary motivation to be accepted by our peers and fit in with them.  Our egos are designed to tell us where we stand in the hierarchy and who are friends are (I'm paraphrasing and might not have got this right, but it sounded fascinating!).  For me, going off plan is never about the taste of the food.  I don't like the taste anymore!   But I still do it occasionally, and for the dumbest of reasons--because the person in line in front of me is doing it!   It's about being one of them.  I thought about this at my meditation class last week.  Sometimes I look at unhealthy people and I think, I don't want to be like them, and yet, I do.  So I embraced them in my mind and I said, I am you and you are me and we are all the same (you tend to have these new agey thoughts when you meditate, ha!).  And when I think that way, then I can avoid the food.  I realize, I'm not rejecting them when I reject the food.  And hopefully they aren't rejecting me, which is what really counts from an instinctive perspective.  I think men and women are different on this in some ways in that men are more prone to the hierarchy and have to learn how to do their healthy-eating thing in a non-threatening way to the alpha brother-in-law they are spending the weekend with; and women are more prone to wanting to be accepted and to not offend and we have to learn how to interact in a way that we still feel we are accepted and fitting in.  Dr. Lisle describes different ways to respond to other people depending on their attitude.  I need to stop writing now, so I'll leave that for you to find out when you watch the DVD.  

Final Garden Harvest

Today after my jog, I stopped off at the garden, looked it over, and decided the collards and kale really aren't growing anymore, so it's time to harvest what's left and pull the plants.  We had a couple of hard freezes the last few weeks, and that is supposed to sweeten them up.  It appears to be the case as confirmed by my nibbles during harvest.    Here's a picture of the collards after one frosty night last week:

Today I cut off all the rest of the leaves, de-stemmed them, stuffed them into freezer bags, and put them in the downstairs freezer.  Here's a picture of the freezer:  

This is collards, broccoli leaves, cauliflower leaves, and brussels sprouts leaves (they all look like collards); brussels sprouts are in the door (not shown).  This is pretty easy to do.  As I've mentioned in previous posts, it will be even easier to cook them up, because if you crinkle them with your hands, immediately after taking them out of the freezer, they crumble into small pieces--that is, no chopping!   How easy is that?

These are so economical!  If I use one bag a week in soup, I think I've got several months worth of greens in the freezer!  Dang, we only paid about $10 for all these plants and they give us greens for at least 6 months of the year.

The kale is good enough to eat raw on salads, so I don't usually freeze it.  I harvested two big bags of it and hope to be able to eat it over the next week.  I will be traveling with a  nutritarian friend so maybe we can share it.

Guest Commentary: Translating Public Health Systems Research into Practice

Tamar Klaiman, PhD, MPH
Assistant Professor
Jefferson School of Population Health

As part of the On Saturday, October 29, I attended a Public Health Systems and Services Research (PHSSR) lunch n’ learn in Washington, DC, an affiliate meeting of the American Public Health Association’s Annual meeting. The lunch n’ learn focused on translating research into practice.

The field of PHSSR seeks “to explore the impact of specific public health strategies on the quality and performance of the United States public health system.” PHSSR is distinct from -- but related to -- the established field of Health Services Research (HSR), which has traditionally focused on the delivery of medical services.

Those of us who are trained researchers talk a lot about translating our research into practice; however, for most scientists it takes over 15 years for our work to be used practically. This session gave specific examples of how PHSSR is impacting the work public health agencies conduct across the country. One example was the use of social networking analysis, which can help us better understand how organizations work and pinpoint areas for improvement. The results of social network analysis include depictions of how different departments communicate and cooperate. This work allows managers to see where problems lie in their departments and address them. Data collected before and after a social network analysis show that the analysis leads to measurable improvements in health department activities.

It is helpful for me to attend similar sessions periodically to remind me not only how important research is to practice, but to find inspiration in what others are doing. I am hopeful for the future of PHSSR and its impact on public health practice!

we eat good food

Today I got an appreciation of how much I’ve learned thelast 6 years of being a nutritarian.  Aco-worker was curious about my squash and I said “it’s squash mixed in with alittle veggie bean soup.”   I gave her ataste and she said, “You must have added lots of spices.”  I said, no that’s actually the taste of thesquash.  It’s very flavorful.   She said, I have no idea how to cook that.  I said, I just threw it in the oven for anhour.  Someone else chimed in saying youneed olive oil to keep it from drying out, and I said, no, just put it in wholeand the moisture stays in.  I think whenthe conversation ended, my friend still felt that squash was beyond her skilllevel (despite her Ph.D. in astrophysics). I suspect she thought you had to do something fancy to make it tastethat good.    That was me too 6 years ago.  I didn’t realize how good fresh high qualityproduce could taste.  I thought you hadto know a lot and put a lot of effort into making food taste good.  I relied on restaurants to supply me with thereally good food.  I figured, they were the professionals.  Now I realize whole foodshold fantastic flavors.  Processed andrestaurant foods can’t compete. 

It’s good to realize this because I sometimes get the sillynotion that I am deprived because I don’t get to enjoy the same foods aseveryone else.  Sure, my food can’tcompete with ice cream for pure stimulation. But pretty much everything else I make tastes a lot, and I mean, a lot,better than what I used to eat.

How Much Fiber Do You Need For Good Health

When people see the science of nutrition, they often want to jump on the latest nutrition for the year. They want to know what kind of protein powder is the best, if they should whey or casein. You want to know if the creatine powder is a good supplement, or eat if, before or after exercise? Few people want to take the time to sit and learn the basics of nutrition, such as the amount should be in protein, carbohydrates, eating fat, and even fewer people want to learn more about fiber and why is it so important for their health. Well, in today's article we take a look at what fiber is and what it does for you so you meet this keystone elementary but essential to your health, and successful long-term fitness. We are committed to this quick and painless to read the letter and the facts speak!

If you have decided on the Insanity workout, then take bravo! You are in a breakneck chase, and if you stick it on you can not only lose a ton of weight, but feel incredibly better. However, the vast majority of people start to leave Insanity in the first three weeks, and because they do not take into account the particular challenges in. to such extreme training before diving Instead, they let their enthusiasm and determination to implement the law in the their first training session and without examining their lifestyles and habits, so that before they take it not to start no more and abandoned know. Does this happen to you? Probably not, if you think things through first and prepared for extreme levels of exercise you are about to engage. In today's article we take a look at the second week of training and the challenges that you need to be prepared to succeed, be emphasized.

The fiber is in its simplest form a carburetor that enough of starchy or stringy to be in a separate category. There are two types of fiber and they are soluble in insoluble and can be classified as a fermentable infermentable. Confused? Well read on! Soluble fibers dissolve in the liquid, while not insurmountable. See? Simple. Fermentable means that the bacteria in the gut into other things as short chain fatty acids, methane, etc. can ferment, while the infermentable not.

What fiber do for you? Not bad, actually. Perhaps the hand that it works is that it promotes the feeling of satiety, or what we understand, like a feeling of fullness and therefore no longer hungry. Fiber will slow things down in your gut, so you do not immediately feel hungry again. This very slow process to your advantage, that it slows down and regulates the speed at which the absorption of nutrients and helps you to avoid spikes in blood sugar. However, this also means that the absorption of nutrients and minerals are less perfect than the fiber increases your ability to make food from you as well. Finally, it has a number of effects on colon cancer and can help you go to the toilet. Everything in the list, but that's all about the importance of fiber in the diet show, and why you absolutely can not jump to the inclusion in your daily diet.

Guest Commentary: Reflections from the SOPHE 62nd Annual Meeting “Leveraging the Power of Health Education: Changing Systems”

Rob Simmons, DrPH, MPH, MCHES, CPH
Clinical Associate Professor
Program Director, Master of Public Health
Jefferson School of Population Health

I had the privilege to participate in the 62nd Society for Public Health Education (SOPHE) Annual Meeting in Washington, DC last week. Over 400 professional health promotion professionals and students attended the meeting. The theme was “Leveraging the Power of Health Education: Changing Systems”. Some of the highlights included:

• An opening presentation on the National Prevention Strategy by the US Department of Health and Human Services (HHS) Secretary Kathleen Sebelius, who presented the first-ever HHS 2011 Healthy Living Innovation Awards. National and local organizations and agencies were honored for their efforts in preventive health programming in such categories as healthy workplace for large and small employers, non-profits, local and state government, schools, health care, and community health initiatives.

• Transforming Systems for Health presentations by Karen Lee, Director of New York City’s Healthy Eating and Living Initiative, and Larry Cohen, Executive Director of the Prevention Institute in Oakland, California.

• Seeking Synergy to Enhance Health, Well-Being, and Performance presentation by James Prochaska, developer of the Transtheoretical Model of Change (Stages of Change).

• The Perspectives of a Grassroots Advocate presentation by Michael O’Donnell, noted national leader on workforce health promotion and editor of the American Journal of Health Promotion

• Panel presentation on Building Capacity of Health Professionals and Workers for the 21st Century featuring Dr. Jim Plumb of the Jefferson Medical College, Department of Family and Community Medicine on Jefferson’s innovative Population Health College within the College program for Jefferson medical students.

In addition to all the excellent sessions and networking, I was able to participate in a pre-conference workshop on evaluation of health promotion programs and policies by Richard Windsor, noted national and international behavioral science researcher and author of Evaluation of Health Promotion and Disease Prevention and Management Programs: Improving Population Health Through Evidenced-Based Practice. We look forward to working with Richard here in Philadelphia as Jefferson will be part of a national research study on the use of smoking cessation for pregnant women in our clinical practices over the next few years.

A wonderful, entertaining closing session was led by Todd Park, Chief Technology Officer for the “Open Government Initiative” for the US Dept. of Health and Human Services. Todd, a founder of the innovative data company, AthenaHealth, described the plethora of health initiatives using data technology and innovation linking data developers and health information users in the creation of open data sources for health. Todd led us through the maze of rapidly changing health data innovations, including “Blue Button” technology, health quality indicators, health data “Paloozas”, Health 2.0 developer challenges, and health education initiatives and games such as “Asthmapolis” and “Farmville.” The national link is www.healthdata.gov.

Having been a member of SOPHE since 1974 and having served as its national president and treasurer, I could not have been prouder to experience the tremendous growth of this national organization representing the field and profession of health promotion and health education. I look forward to SOPHE’s Annual Meeting next year in San Francisco and The Silicon Valley with its expected theme of advancing technologies to promote health.

Does High Circulating Insulin Drive Body Fat Accumulation? Answers from Genetically Modified Mice

The house mouse Mus musculus is an incredible research tool in the biomedical sciences, due to its ease of care and its ability to be genetically manipulated.  Although mice aren't humans, they resemble us closely in many ways, including how insulin signaling works.  Genetic manipulation of mice allows researchers to identify biological mechanisms and cause-effect relationships in a very precise manner.  One way of doing this is to create "knockout" mice that lack a specific gene, in an attempt to determine that gene's importance in a particular process.  Another way is to create transgenic mice that express a gene of interest, often modified in some way.  A third method is to use an extraordinary (but now common) tool called "Cre-lox" recombination (1), which allows us to delete or add a single gene in a specific tissue or cell type. 

Studying the relationship between obesity and insulin resistance is challenging, because the two typically travel together, confounding efforts to determine which is the cause and which is the effect of the other (or neither).  Some have proposed the hypothesis that high levels of circulating insulin promote body fat accumulation*.  To truly address this question, we need to consider targeted experiments that increase circulating insulin over long periods of time without altering a number of other factors throughout the body.  This is where mice come in.  Scientists are able to perform precise genetic interventions in mice that increase circulating insulin over a long period of time.  These mice should gain fat mass if the hypothesis is correct. 

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Winter Squash!

How did I go so long without appreciating winter squash?  Oh my gosh, my food has been so good this week.   I've been trying different squashes out.  Here's what I bought at the store:

That's festival, red kuri (I think), acorn, and delicata.  Today I bought a butternut.   The festival, which may also be called sweet dumpling or carnival (I think), was fantastic!   The delicata and red kuri were bland.  I read in wikipedia that red kuri gets real sweet when ripe so I think I'll let my second one sit around for a month and then try it.   Not sure I'll go for the delicata again.  The acorn was very good, definitely a repeat.  I've had butternut before, will have that tomorrow and I expect that will be good.  

Since I am the ultimate lazy cook, here's how I prepared them:   put them in the oven at 300 F for 1 hour and 45 minutes.  Head of to exercise class.  return, turn off oven, let cool, cut open, remove some of the seedy stuff, leaving the yummy stuff, mix that in with soup.  The soup I made last weekend and froze in daily containers.  This had beans, tomatoes, some grains, lots of garden/local veggies, and some spices.   Oh, I also add some grated ginger and pumpkin pie spice to the mixture.  Here's a picture of my daily meals this week.  At left is the soup/squash mixture.  

At right are "micro-salads."  This is a bunch of veggies and fruit chopped in a food processor.  This week it was usually romaine lettuce, cabbage, spinach, broccoli, cauliflower, cucumber, kale, apple, pomegranate seeds, orange juice and fruit infused vinegar.   Very yummy.   Today for a treat I had the same veggies, but mango, strawberries, raspberries, and banana for the fruit.  I had these fruits on hand for a fruit salad I made for housemate.   As usual, I ate carrots and kohlrabi while preparing.  

I might be boring and eat this way for a couple of weeks.  That's kind of what I do.