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Don’t get me wrong, it’s great that more people have their blood sugar under control. However, think about this for a minute, even with the improvement, still over half of diabetics DON’T.

Given the profound effect diabetes can have, that’s a pretty scary statistic, don’t you think?

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Dr. Weil has an interesting article today. Two things jumped out at me as being of particular concern: the amount of junk food we eat and the higher number of calories we consume.

One third of Americans get 47 percent of their calories from junk foods.

That’s amazing. Almost half of calories from food with very little or no nutritional value. No wonder so many of us are overweight.

As you know, I’ve been trying to eat healthy for a while, and I’ve noticed more and more how difficult it is to shop and avoid food that’s mostly junk. It’s not just the typical culprits either like candy, chips, cookies and so on. Walk up and down the aisles of your grocery store. Most of what we eat is heavily processed and packed with lots of simple starches, which aren’t much better than junk food really. From the white flour in your crackers to the sugar and salt in your soup, it’s tough to find food that’s really good for you.

To make matters worse, many foods that are touted as being healthy are really no more than junk food in disguise. I know many people eat protein bars, breakfast bars, granola, etc., thinking that they’re making a healthy choice. In many cases, these products are high in sugar and refined carbohydrates and low in fiber, not exactly what you were looking for, is it?

The average American is eating 300 more calories each day than he or she did in 1985. Added sweeteners account for 23 percent of those additional calories; added fats, 24 percent.

I worked with a woman a few years ago who would eat an entire PACK of fat free cookies for breakfast, and she couldn’t understand why she had trouble losing weight. This was during the low-fat craze; I remember reading and hearing the claim that only fat turned into fat. You could eat all you wanted of everything else as long as you avoided fat.

The problem is, fat free foods often have as many or more calories as their fatty counterparts. Manufacturers have to do SOMETHING to improve the taste, so often they add extra sugars to make up for it. That doesn’t sound like a wise trade-off, does it?

I don’t believe that there’s any “bad” category of food. The key is eating in moderation. I guess that’s too simple to ever make it as a fad.

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If you have blood sugar problems, this may be one for you. According to the article, adding a little over a teaspoon of cinnamon can help your blood sugar rise more slowly.

Something I like for breakfast… cottage cheese, sprinkled with cinnamon and a few raisins. Very good!

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I saw some people gathered around the alli display in Wal Mart last weekend. No, I didn’t buy any.

I wonder how many of the people buying it noticed this little gem of a side effect? Seems that alli causes you to have…ahem… uncontrollable diarrhea. I usually take a pill to STOP that, not to get it.

Believe me, I know how hard it is to lose weight and keep it off, but taking this? I don’t think so.

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Although this is geared to men specifically, it’s a good guide for putting together quick, inexpensive meals. Packing lunch from leftovers is a great way to save calories and money.

I like to cook a little extra for dinner and put it away right then for lunch the following day. Keep some plastic containers and sandwich bags on hand, and you’ll always be ready to pack your lunch. If you’re watching your portion sizes, this is also a great way to remove temptation. Dish out what you’re having for dinner AND what you’re packing for lunch. That can help eliminate the temptation to go back for seconds.

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The article is an interesting discussion of how farm subsidies contribute to the cheapness of processed foods, which encourages poorer people to buy more of those and fewer more expensive, less processed foods. This explains a phenomenon in the U.S. in which poorer people tend to have the highest rates of obesity.

I was interested by another aspect of the article though, something mentioned only briefly. The most processed, and most calorie-dense foods are in the center aisles of the supermarket. The less processed and lower-calorie foods tend to be on the outer edges of the supermarket. Where I shop fits the descriptiong: Fruits and vegetables up front, meats up the sides, milk and dairy in the back.

So, if you want to choose healthier foods, start shopping at the outer edges of the supermarket, right? Of course, that may be more expensive than what you’re currently buying. I’ve found ways to stretch our grocery bill though that may help.

1. Look for meats that are on sale. You can often find really good buys, but you’ll need to use or freeze the meat right away.
2. If fresh fruits and vegetables spoil too quickly for you, try frozen or even canned. Canned are cheaper than frozen, and you can sometimes find sales where they’re very cheap.
3. Buy store brands. In most cases, the quality is just as good, but the price is usually lower.
4. Shop around for some items. For example, milk in my area can vary from about 2.09 to 3.99 per gallon, depending on the store and brand. It’s worth it to stock up on the cheaper variety, even if it means stopping at a different store to do so.
5. Nothing, absolutely nothing, will help you save money like shopping from a list. Plan your menus for the week (breakfast, lunch and dinner), and put together a shopping list from that. You’ll buy only what you need, AND you’ll save by avoiding unnecessary trips to the store.
6. Waste less. I know we tend to throw away more leftovers than we should. Instead of that, use your dinner leftovers to pack lunch for the next day. You’ll save money and avoid fast food.

I hope these tips are helpful!

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This is an interesting study. First off, it does tell you things you already know, if you’ve been on diets before. First, the vast majority of people don’t keep off the weight they lose long term and even gain back more weight sometimes. Second, more exercise correlates with more weight loss.

What I found surprising was the statement that many people were better off not dieting at all, when compared with people who did diet. They often gained less weight, and didn’t have to endure the strain of losing and regaining weight.

I don’t think anyone is suggesting that you go out and have a milkshake and double-cheeseburger to celebrate the death of the diet. However, I think it is a good idea to eat and exercise in moderation. Make healthier choices and do things to take care of yourself, in general.

I was on a weight loss forum run by a popular diet site about a year ago (I won’t say which one), and it was amazing how intense some of the women were. I remember several in the group I was a member of exercising two or three hours every day! While their determination was admirable, I have to wonder how healthy that can be. Even worse, what happens when you stop the intense exercise? I’d think your body would “bounce back” by gaining weight, but who can keep up that exercise schedule for long?

I’ve been guilty of doing some of the same things, only in my case it’s ultra-restrictive diets that make me drop the weight. Later, when I can take it no longer, I begin to eat normally (or overeat, since I feel so deprived), and the weight comes back, and then some. That’s why my goal is to make small changes that I can stick with that will make me healthier in the long run.

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These lines really jumped out at me.

“2. According to a study by the Rudd Center for Food Policy and Obesity at Yale University, nearly half the 4,000 people responding to an online survey about obesity said they would give up a year of their life rather than be fat.

3. Between 15 percent and 30 percent also said they would rather walk away from their marriage, give up the possibility of having children, be depressed, or become alcoholic rather than be obese.

4. Five percent and 4 percent, respectively, said they would rather lose a limb or be blind than be overweight.”

Let me be the first to say… Damn!

Give up a year of my life? Leave my marriage? Give up a limb? People are willing to do a lot, just about anything, to avoid obesity. So why are so many people still obese?

If I could answer that one, I’d be a billionaire, and everyone would be healthy and happy with their bodies. I’ll tell you what I THINK though. I think that it’s way too easy to gain weight. You get a big meal for lunch, you eat it all, or most of it. Maybe you were taught to clean your plate; maybe you’re chit-chatting and you just eat it before you realize it; maybe it tastes good and you want it, even though you stopped being hungry five minutes ago. Whatever the reason, we eat more than we should. I know one of my triggers is being upset or depressed. If I’ve had a rough day, watch out. I’m likely to eat everything in sight and hardly even think about it.

Another problem I see is that everyone tells you how easy it is to lose weight. Flip through a magazine, or watch some commercials. In no time you’ll see some pills, a diet, a piece of exercise equipment, and all of them will tell you how fast and easy you can lose weight using them.

And it’s a lie.

They all may work. Just about anything will work if you do it. But it’s not easy, and it’s not fast. You’re not going to go from obese to 6 pack abs by lifting a few weights three times a week. You won’t get up in a month and be miraculously changed. You won’t buy the latest diet food and watch the weight melt off effortlessly. You’re going to have to work at exercising, work and giving up the foods you like and sticking with the diet.

It’s hard, and because it’s hard, we fail. And to make it worse, we feel guilty about failing because everyone keeps telling us how easy it is.

That’s why I started this blog. I believe that by making small changes you can slowly lose weight without the giant struggle that you face otherwise. No, you won’t get six pack abs or fit into that size 6 in weeks. But you won’t feel like a failure either.

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This is an interesting article. The author started experiencing aches and pains and even muscle spasms and attributed them to age (39! please…). It turns out that he was simply dehydrated and found relief by increasing his water consumption.

I have heard that even mild dehydration can cause you to feel tired or hungry, but I had never read before that it could cause aches and pains. Regardless, if you’re drinking water, you have less chance to drink sugared or high-calorie drinks, so that’s a bonus.

A note of caution. Some people drink inordinately large amounts of water, which can be dangerous. I’m sure most of you have heard about the young woman who died from drinking too much water too quickly. As with everything, moderation is the key. There’s no need to guzzle water all day long, but increase how much you drink and see if you feel better or are able to cut out some empty calories.

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I won’t say never eat these, but they definitely deserve a pause and a rethink. But then again, I’m not much on complete deprivation!

I’m an ice cream fan, but I only indulge in the good stuff (Ben and Jerry’s or Dove mentioned here) rarely. It’s terribly fattening, but too good to give up altogether. Once every few months gets me my “fix” with minimum of guilt.

In my opinion, the chicken pot pie just isn’t worth over 1000 calories. It’s good (I’ve had them), but not nearly good enough to warrant that amount of calories and fat. Homemade is much better, and way less fattening!

Some of the other foods on this list are no doubt good, but I’d have to hesitate before indulging. Others, like the 4 patty cheeseburger, just won’t make it to my plate regardless. Give me a single cheeseburger any day, and I’ll be happy.

I’m still a kid at heart, so giving up on chicken noodle soup just ain’t gonna happen!

This type of article makes me think about how enormous portion sizes have become. Of course, just because you’re served a large portion doesn’t mean you have to EAT all of it. Forget about being a member of the clean plate club. You can have that slice of cheesecake for dessert if you split it with your honey. Or indulge in the pot pie but eat half of it along with a green salad. You get the idea. If there’s something you enjoy but it’s fattening, just try eating less of it. I’ve found that this works remarkably well for me. I still cut calories, and I don’t feel as if I’ve deprived myself.

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