Lifestyle Medicine 101:
Forks, Feet, Fingers, Stress, Sleep & Love
3 minute video.
3 minute video.
My hope is that programs like these will be happening in all our communities. What an amazing job Dr Ross has done in Roseburg, Oregon. Great resources, video links and handouts free for use on their website:
Simple dietary tips:
Eat whole fiber containing foods: vegetables, fruits, beans, whole grains, seeds, nuts
Avoid or minimize processed foods, foods without fiber: meat, dairy, eggs, white flour, oils, sugar
If you want to gain weight – eat more nuts, nut butters
If you want to lose weight – avoid or limit nut intake to one small handful or less a day. Limit seeds to 1 tablespoon a day. Especially avoid salted nuts or seeds as anything salted will be much more difficult to limit.
“I have shown before that the body does not turn carbs to fat. In controlled over feeding trials, only about 2% of overfed carbs turn to fat. We are made to eat carbs. Body burns it or stores as glycogen. This study shows that looking at multiple epidemiology studies, carbs do not correlate with obesity. Now, this isn’t the greatest study but when combined with all the literature I cite in my book it becomes pretty clear that worrying about carbs making you fat is ludicrous.” Garth Davis, MD, author of Proteinaholic
Kurt Sartorius,1,2,3 Benn Sartorius,1,2 Thandinkosi E Madiba,2,4 Cristina Stefan 5
Objectives The present study aimed to test the association between high and low carbohydrate diets and obesity, and second, to test the link between total carbohydrate intake (as a percentage of total energy intake) and obesity.
Setting, participants and outcome measures We sought MEDLINE, PubMed and Google Scholar for observation studies published between January 1990 and December 2016 assessing an association between obesity and high-carbohydrate intake. Two independent reviewers selected candidate studies, extracted data and assessed study quality.
Results The study identi ed 22 articles that fulfilled the inclusion and exclusion criteria and quanti ed an association between carbohydrate intake and obesity. The first pooled strata (high-carbohydrate versus low- carbohydrate intake) suggested a weak increased risk of obesity. The second pooled strata (increasing percentage of total carbohydrate intake in daily diet) showed a weak decreased risk of obesity. Both these pooled strata estimates were, however, not statistically significant.
Conclusions On the basis of the current study, it cannot be concluded that a high-carbohydrate diet or increased percentage of total energy intake in the form of carbohydrates increases the odds of obesity. A central limitation of the study was the non-standard classification of dietary intake across the studies, as well as confounders like total energy intake, activity levels, age and gender. Further studies are needed that specifically classify refined versus unrefined carbohydrate intake, as well as studies that investigate the relationship between high fat, high unrefined carbohydrate–sugar diets.
PrOsPErO registration number CRD42015023257.
93% of our thoughts are repetitive and useless.
You are never at peace when you are in your mind.
You are never in your mind when you are at peace.
Be here now.
Our fifth brain is our heart.
Go to the body, the heart with a mindfulness practice.
Check out https://www.dhamma.org
Minimize unnecessary suffering, practice kindness
The ego creates drama, every difficulty, inconvenience can be a lesson in mindfulness
Get into nature. Ground your body to the earth, breathe.
Drink water, green tea
Eat foods with fiber: vegetables, fruits, beans, whole grains, seeds and nuts
Avoid foods without fiber: the flesh of animals and sea creatures, dairy, eggs, white flour, oils, sugar.
Check out the work of depth psychologist Bill Plotkin.
The power of presence:
‘Love one another’
We are all beloved sons and daughters of the Creator.
May all beings be happy and free.