WELLNESS WEDNESDAYS: Lose the (Saturated) Fat

 "In fact, reversing type 2 diabetes is very possible-if it isn't too severe.  Every person with diabetes should focus on a careful diet, one that limits concentrated sweets or sweeteners and is high in fiber and vegetables.  Optimal weight should be the goal, as excess weight and obesity makes control of blood sugar more difficult."

                                                             --Dr. Andrew Weil, MD

America has a fat problem.  We have become a nation of obese and overweight people. More than 1 in 10 Americans has diabetes.  More than 1/3 of Americans have prediabetes and if they do nothing about it, they will most likely progress to diabetes, a disease characterized by high blood sugar and a constellation of complications. 

Saturated fat is only found in foods from animals.  Saturated fat is solid at room temperature.  Remember that can of bacon grease your mother saved for cooking when you were growing up?  When you eat foods from animals, saturated fat sticks to the inside of your blood vessels, raises your LDL cholesterol (the “bad” cholesterol), narrows your vessels, and decreases blood flow (not good).

If you have diabetes or prediabetes, saturated fat blocks cells from using insulin correctly. It’s like putting chewing gum in the lock of your front door and trying to insert your house key into the lock.  Your key (insulin) won’t go in the lock. One of the best ways to reverse diabetes is to eliminate all animal products from your diet. Take the gum (saturated fat) out of the lock and BAM, the key (insulin) opens the door and allows the sugar in your bloodstream to enter the cells where it is needed for energy.   

I recently taught a workshop on this topic for adults with diabetes and prediabetes.  When people understand the “how” of how insulin is supposed to work and how detrimental animal fats are to someone with high blood sugars, it simplifies the decision to lose the saturated fats and move to whole food plant-based eating.

When you are ready to manage or even reverse your diabetes, stop eating all animal products.  Fat has 9 calories a gram, compared to 4 calories a gram for protein and carbohydrates.  Cutting out animal fats and eating more fruits, vegetables, whole grains, and legumes will automatically cut your intake of calories and put you on a path to a healthier weight.  Cut back on added oils and learn to cook with vegetable broth or water instead of added oils.  Then prepare to be amazed with your results!

With love and kindness,

Nancy Heinrich, MPH

Founder and Wellness Architect

WELLNESS WEDNESDAYS: Take Time for Yourself

"Take rest.  A field that has rested gives a beautiful crop."

                                                                                                          --Ovid

As Labor Day weekend approaches, people are planning family picnics and time together to celebrate the end of summer and the accomplishments of American workers.  Hot dogs and potato chips are flying off the shelves at grocery stores.  Watermelons are chilling in the coolers. 

Work comes with responsibilities and rewards. It also needs to come with rest and relaxation.  So many in the United States work without taking time off, in contrast to Europeans, where most everyone receives paid time off from the beginning of a new job. 

A three day weekend is a start, but as one of my brothers says, it takes three weeks away from work to really relax. 

Relaxation is truly a gift. To put away the cell phones, turn off the work, and just enjoy living in the moment takes practice.  Reading a good book, cooking with family, walking in the woods or on the beach.  These practices come with their own rewards such as lower stress, improved digestion, lower blood pressure, and better moods. 

Enjoy your Labor Day weekend.  Take time for yourself. You have earned it and you are worth it! 

With love and kindness,

Nancy Heinrich, MPH

Founder and Wellness Architect

WELLNESS WEDNESDAYS: Eat More Fiber Part 3

 "A high-fiber diet appears to reduce the risk of developing various conditions, including heart disease, diabetes, diverticular disease, constipation and colon cancer. Fiber is important for the health of the digestive system and for lowering cholesterol."

                     --University of California San Francisco (ucsfhealth.org)

Are you getting about 35 grams of dietary fiber a day? Or less? The fact is that most Americans consume nowhere near enough fiber to prevent diseases. 

When we eat enough fiber, everything just works better. The plumbing, that is. Our digestive system, to be specific.  Yes, I am talking about bowel movements.

I will never forget one of my wake-up calls about the dietary fiber problem in this country.  I was asked to work with a parent whose child had only 1 bowel movement a week (not normal).   The child was complaining of chronic stomach pain and missed a lot of school.  

On another occasion I was asked to teach a series of nutrition workshops for kids who have been abused and/or neglected living in a residential shelter. I saw more evidence for the need for health literacy education for parents and those adults who are responsible for the care and well-being of children. What I observed was the adults who were buying food for the children in the shelter bought the cheapest bread.  It was also the bread with the least amount of dietary fiber. The staff would complain about kids eating an entire loaf of bread in a day.  No wonder, as bread made with refined wheat flour where the wheat bran has been stripped from the wheat to increase the shelf life has also been stripped of the dietary fiber that provides satiety and fills us up.  

As you increase the amount of fiber in what you choose to eat, remember it is important to increase the amount of water you drink. 

Dietary fiber plays a critical role in the prevention of diseases such as diabetes, obesity, and colon cancer.  Reading food labels to see how many grams are in a serving will help you make good decisions for you and your family. After all, we are Growing Healthy Kids, one child at a time! 

With love and kindness,

Nancy Heinrich, MPH

Founder and Wellness Architect