Just a reminder: The Weight of the Nation streams online for free on HBO.com.
The second of this four part documentary, Choices, first reminds us that Americans have built a cheap food model as a result of being mislead through television and advertising. It is the profitable foods that are in our face the most that become our go to options as we constantly look for the more convenient way to eat.
At the National Institute of Health they are trying to look at what drives obesity through metabolic clinical research in hopes of developing better therapies to treat and prevent it. They can see the brains response to more pleasurable foods but the biological systems involved in obesity are complex and have posed a challenge to science. The sensible conclusion of most studies: Small changes in lifestyle will reduce weight. To me that means more discipline in making healthier choices driven by the desire to want to live.
The documentary reiterates much of what has been said for years about diet, exercise, and diabetes and obesity prevention. When it comes to fad diets, author of The 100 Year Diet Susan Yager, tells us these diets are meant to be temporary, if they solve the problem they will be out of business. The legitimate dieticians, doctors and researchers all have the same suggestions about this shift in lifestyle in order to lose weight. The first suggestion to prevent obesity is: Stop drinking sugary drinks! Soda, red bull, orange juice, any sugary juice extracted from its fiber needs to be eliminated. Dr. Robert Lustig Professor of Pediatrics at UCSF says, “The sugar in the fruit is nature’s way of getting you to eat your fiber.” I agree. There is a reason that nature does not produce little sacks of pure fructose. We are not meant to ingest sugar without fiber present.
It is not breaking news that to lose weight, caloric intake must be a few hundred less a day than what your body needs to function. Those calories do not need to be all carbs/no fat/no protein, all lean protein/some fat/no carbs, or whatever the next 2012 Diet of the Mayans before the Apocalypse might suggest. Obviously nutrient dense calories would be ideal here and resisting trans fat and toxic calories are common sense. Toning down all three macronutrients; protein, carbs and fat is suggested. They talk about not going extreme with a caloric intake that is too low, starving yourself, because it will slow your metabolism and therefore burn no fat.
Scientists in this study do not agree with the Biggest Loser’s approach to intense physical activity being the primary solution to lose weight. Although exercise is just as important as diet, portion control and gradual weight loss is much more effective for the long run. What exercise does do on top of burn calories is reduce stress and raise levels of opioids, the chemicals in the brain that allow us to feel pleasure. Sugar, white flour and fatty foods also raise this level and eliminating these without adding exercise is part of the struggle while transitioning to a healthier lifestyle.
As far as diabetes prevention as talked about in this film, Dr. Epel of USCF conducted a study with two identical twins in their 50s to see if a lifestyle intervention could decrease diabetes. In 95% of cases, if one twin has diabetes, the other one also gets it. The patients in this study were the Daly twins. The one who was a little less active and a little more overweight got the warning of pre-diabetes from his doctor in his early 40s. He continued his lifestyle while the healthier one increased exercise and a healthier diet to prevent his chances even more. Ten years later the unhealthy twin has full on type 2 diabetes while the healthier twin does not. Doctors are suggesting that with weight loss, exercise and proper diet that he can reverse this health problem that could take his limbs if not his life someday.
The stress epidemic is in direct relation with the obesity epidemic. Part of one study is to teach the patients about bringing awareness to their food and listening to and feeling the body’s cravings for foods. Being able to see when we are eating out of stress is key in maintaining a healthy weight. Stress literally causes your body to go into fat storing mode and look for these fatty, sugary foods. When the brain is stressed it sends a message to the adrenal glands to release adrenalin and cortisol. Cortisol floods the body creating enzymes in the fat cells that turn them into fat storing machines. This rush floods the brain and like the drive for a drug pushes you to look for these fatty unhealthy foods.
To sum up, no matter what you are genetically predisposed to or what your current state of health is, through a few small changes in your lifestyle you can achieve a healthy weight and prevent and reverse disease such as diabetes high blood pressure. This is a topic that I am very passionate about have began working with clients through Plant Based Body on a one on one basis. Going into their homes setting up their kitchens teaching them how to simplify cooking these healthy foods at home is how I am beginning to make this my life.
Two days ago I was laid off from the hotel I was at after 3 ½ years. I am now looking forward to pursuing my passion full time and helping those around me find the love that I have found for nutrient dense food. I have the ability to bring my 17 years of culinary experience to show them how to utilize what nature has given us and make this lifestyle that much more simple.