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Day 104

Day 104  May 19, 2010  Weight:  173.6

Food:

Breakfast:  1/3 cup oatmeal – 50, 1 poached egg – 90, 3 oz berries – 35.  total – 175.

Lunch:  2.5 oz pork chop – 102, 1.5 oz horse radish (roasted) – 5, 2 oz squash – 20, 2 oz veggie liquid – 10.  Total – 140.

Dinner:  3 oz pork chop – 125, 3 oz potato –  75, 7.3 oz seedless red grapes – 145.  Diet deviation: ate 1.2 oz Gouda cheese in little pieces – 120.  I think I wanted to see if I craved it or just liked the taste.  I think I just liked the taste because I wasn’t compelled to go back for more.  About three hours later after having coffee with a little half-half, I got “sick” and made a run to the restroom.  Otherwise OK.  Total – 565.

Late snack:  4 oz Orange Ruffy fish filet – 120.  Cream in the coffee (half-half) – 30.  2 oz red cabernet wine – 50.  Total – 200.

Learned:  Wine is 87% water and not that high in calories if you drink small quantities.

Total 5/20/2010 = 1,080 calories.

Good news:  Friend Rick L. started changing to a whole foods diet late last week.  He’s down 3 lbs. in about five days.  He had a nice sized bowl of fruit today instead of a huge omelet and saved some money too.  He said he didn’t deprive himself.  He simply changed his choices as to what to eat.  this week he ate steak, chicken, some cheese and lots of fruit and vegetables of his favorite kinds.

Mentor Rich S. concurred today with how hard it is to get people to change.  People decide to change from within.  The question I have is why one side of their brain is blind to the truth that highly obese people are literally killing themselves while the other side clearly understands it.  I think it’s the need for nutrients that drives and overcomes both sides of the brain, really.

How to reach people… any ideas?

Was easy to not break the

Theory of Why We Overeat

Here’s a top level theory for why we’re overweight and how we can get back to normal.  Bottom line:  we’re chasing nutrients that have been stripped out of processed food.  It’s an almost open loop until we just start eating whole foods.

  1. We and food plants and animals co-evolved.  We benefited plants by spreading their seeds if we liked them.  We benefited animals we liked by husbanding and sheparding and even feeding them.  Plants and animals continue to benefit us by keeping us going so we can continue to help them succeed.
  2. Our main “gross control” system for food intake evolved in an environment in which the range of main nutrients and the density of nutrients were somewhat similar.  Our tongue gives “gross sensing” of at least sweet, sour, bitter, salty and savory (umami).  Some scientists believe that the tongue can also detect picquance (E.g. capsaicion from peppers), metals and water or “juicy”.  But the tongue can’t determine if the food we’re eating is nutritionally complete.
  3. Our stomach and body have a system of fine measurement, assessment and control that evaluates whether the body currently has what it needs or is still in need of some nutrient(s) and/or calories.
  4. It expresses these as hunger or craving depending on how badly it needs something.
  5. Highly processed food loses some of its nutrients during processing.
  6. Processed food tastes rich to our tongue.  But then our body assesses what has been eaten and a little while later says, “Yes you fed me but I still need something.  Feed me more!”
  7. The body compels us to eat more but can only lead us toward what to eat.  If all of our recent training has been to get nutrition from processed food, we’ll choose to eat more of that food.
  8. We get into a repetitive loop of gorging on processed food to try to fulfill the nutrients needed.
  9. We get fatter and fatter.
  10. Once we start to eat nourishing whole foods, the body slows down and then stops gorging as our body becomes habituated to getting what it needs.
  11. The craving subsides.  We get hungry but aren’t compelled to crave.  As long as we continue to supply the body the nutrients it must have, it does not require us to overeat.

Day 103 Why diet deviations?

Day 103  Wednesday, May 19, 2010  Weight:  173.0

Quote:  “People can heal themselves with the support of other people.” – Phyllis Rose Carroll about the sucess of AA and Al-Anon.  Context:  I went to one AA meeting to see how they support each other and was just amazed at how powerful their process is.

Tips from friends:  Prashanth Banuru says the poor workers in India eat Ragi in soup or as a flour and make paratas and rohtis out of various seeds that are small and nutritious.

Comment:  I ate almost enough to sustain yesterday but lost 1.2 lbs.  Is my body reducing muscle content?  Does bone content drop as the body’s weight drops?  Those bone osteoclasts and osteoblasts are busy all the time sculpting bone by building up and tearing down.  I wonder.

Why diet deviations?  Is it driven by memories of the joy of tasting something or is it driven at a deeper level?  I deviated in small ways yesterday.  Here are the details:

  1. Ate literally 1/10th oz of brownie.  Why?  I don’t know.  My body liked it but I didn’t take any more.  That’s a sign that the craving dragon is still locked away.
  2. Ate three little pieces of Gouda cheese, less than 1 oz, maybe because they were on my pathway but maybe because I wanted/needed something.  I don’t know.

Food:

Breakfast:  1/3 cup oatmeal – 50, 1 poached egg – 90, 5 oz various fruit – 60, coffee.  total – 200.

Lunch: 3 oz salmon – 175, 1 oz berries – 12.  Total – 186

Snack:  2.65 oz pork chop – 105, 1 oz berries – 12, 1/2 oz – mixed nuts – 90.  Total – 207

Dinner:  4 oz Sweet Potato – 80, 3 oz pork chop – 120. Total – 200.

Snack:  2 oz mixed nuts and seeds and granola – 340.

Total 5/18/2010 = 1,133 calories.

Day 102 Co-evolution is a wonderful thing

Day 102  Tuesday, May 18, 2010

Weight:  174.2

Links: Super nutritionist friend Renata de LaRoque, CEO of Fuel4Humans,  pointed me to Mary Toscano who has posted three interviews available on her site.   She has created some nutrition DVDs also available through her site which are valuable.

Insights:

  • We “co-evolve” our behaviors in conjunction with those around us.  We can co-evolve bad habits and we can co-evolve good habits.  Both take time.  Good habits are ultimately more rewarding.
  • Four levels of knowing:
  1. unconscious unknowing – don’t know what we don’t know
  2. conscious unknowing – know what we don’t know
  3. conscious knowing – know what we know.
  4. unconscious knowing – have integrated what we know we know.
  • Relevance to food and eating:  we think we’re unconsciously knowing because we’ve been eating since the day we were born but many of us have really been unconsciously unknowing because modern food processing outstripped our body’s gross sensing ability to tell us.  When you eat natural, unprocessed foods that were co-evolved with us they have many of the nutrients we need in a healthy balance.  When we vary the kinds of food then our body gets what it needs.  Our taste buds tell us enough and our “fine sensing” of desiring different food types takes care of the rest.  But when we eat processed foods targeted at one or more of our taste bud types of sweet, salt, “good sour”, savory and the few others scientists think we have, then the brain and body can be fooled into thinking it is eating nutritiously.  When the meal is done, the body then has to figure out whether it got what it needed and then compels you to eat more so that it can get something it is missing.  That drives compulsive eating.  When our bodies get the naturally nutritious balance of things that are in a variety of natural foods, our body says, Thanks!” and requires less consumption.
  • Ask yourself why would the body want to carry more weight than is optimal?  That would be inefficient and unhealthy.  As soon as it starts getting what it needs regularly, it slows down and then quits the compulsive eating!

Co-evolution is when two or more species mutually evolve through interaction.  Egocentrically personal co-evolution is when you interact with one or more people, plants, animals and/or objects.   This can be cooperatively for mutual benefit or it can be due to “chasing food”.  Examples are below.  As long as humans have spread seeds by any means, they spread more seeds for plants that fed them better, leading to more success for those plants.  With processing of food, we’ve removed ourselves further from that co-evolution process and have been driving farmers to get biggest yields, not most nutritious plants.  This is a potentially dangerous trend and potentially a significant part of the obesity epidemic in the US.

My wife Holita and I showed new signs of co-evolving.  I came home tonight to baked salmon, baked asparagus and bowls of fresh strawberries, raspberries, blackberries and blueberries!  What a treat!  All whole foods.  The only exception was some light use of olive oil on the asparagus and on the garlic that was sauteed before going onto the salmon.

Co-evolution example 1:  In the case of predators and prey this can be seen in the skeletons of cats throughout millions of years from small fast cats to large powerful but slower cats while ostensibly their prey were evolving ahead of them to drive selection.  They became faster when their prey did and slower but stronger when their prey did that.

Co-evolution example 2:  In the case of plants and humans you can see this in our lifetime:  Over 90% of the soy beans in the United States are licensed from Monsanto.  this grew from nothing in 1996.  They’ve been so successful because they have a Roundup resistant gene that lets farmers spray Roundup on their crop which kills everything but the soy bean plants.  Within a decade there won’t be any soy bean acreage in the regular US farm system which is not Monsanto’s genetically modified variety.   Since they just started releasing it in 1996, that means that in less than 25 years all the other soy bean species in the US will have been minimized.  Meanwhile if you believe the Westin Price Foundation reports, when Rob Bogdanovich, the since resigned governor of Illinois, allegedly paid off Archer Daniels Midland for campaign contributions by switching the state prison system to a high soy diet, prisoners have increasingly become sick with intestinal problems while consuming the Roundup resistant soy.  Just a note:  I have no clear idea who’s driving the Westin Price Foundation or who if anyone is paying them for their positions.

Food:

Made full oats oatmeal this morning, enough for a week.  Mixed 1.5 oz of pecans, walnuts, peanuts, pumpkin seeds, sunflower seeds, and almonds into one small baggie for gradual consumption.  Mixed fruit Holita had prepared:  1 cup each of strawberries, blackberries, blueberries and raspberries into one big baggie for gradual consumption.

Breakfast:  1/3 cup oatmeal – 50, 3 oz strawberries – 25, 1 poached egg – 90.  Total – 165.

Brunch:  4 oz black coffee, 1 oz granola – 140.

Snacks:  3 oz mixed fruit – 30, 1/2 oz mixed seeds/nuts – 90, 1/2 oz granola – 70.  Total – 190.

Lunch:  1 oz chicken leg – 65, 2 oz squash – 20, 1/2 oz granola – 70.  Total – 155.

Snacks:  2 oz granola – 280, 1 oz mixed seeds and nuts 180, 2 oz mixed fruit – 25.  Total – 485

Dinner:  3.25 oz salmon – 190, 3.5 oz dill pickles – 10.  Total – 200.

Snacks:  Literally 1/10 oz of brownie – 20 (a diet deviation).  See Day 103 for more info; 1/3 oz mixed nuts and seeds – 60, 1 oz cheese (a diet deviation) – 100.  Total 180.

Total 5/18/2010 = 1,515.

Nutrition poor, calorie rich

What foods are nutrition poor and calorie rich?  What’s the difference between nutrition and calories?

Calories are measured in a lab by burning something up and measuring how much heat it gives off.  The assumption is that the body can convert that available energy into muscle movement and body building.

Nutrition is harder to measure.  that’s why it took much longer for scientists to discover vitamins and why they were essential.  They give negligible calories but are necessary for your body to build proteins.  We know that sailors crossing the Atlantic Ocean for the first 200 years after Columbus got the disease scurvy from not eating enough Vitamin C until the British Navy figured it out and made their sailors eat limes, hence getting them the nickname “Limeys”.  It was meant as a slur by sailors in the other navies who ironically continued to get scurvy for years afterward until they caught on.

Many food processes remove nutrients.  Since not all nutrients are known, manufactured food processes can’t magically put the nutrients back no matter what the marketing ads say.  Even for known nutrients it’s too expensive to put all the nutrients back.  Look in the USDA Database of Nutrients and compare ice cream to natural food.  The difference in nutrients, the second section of each report, is stunning.  For example “Ice creams, BREYERS, 98% Fat Free Vanilla” lists 3 minerals and 2 vitamins while a potato lists 10 minerals and 15 vitamins!  Also compare natural food to processed baby food.  Less nutrients in the baby food!

Flour, sugar and oils are nutrient poor while calorie rich.  Your tongue says, “That tastes good” but your body craves the nutrients it is lacking and drives you to eat more.  What do you eat if your diet is the “Western Diet”?  Often more of the nutrient poor foods that marketers spend $32 BILLION each year just in the USA to get you to buy them.

Seeds are Embryos too (close enough)!

Seeds are embryos too (close enough).  Fertilized seeds are like fertilized eggs in that they are single cell living entities.  When that first cell starts to divide, the seed is called an embryo whether for plants or animals.

From an eating perspective, one cell zygotes as seeds regardless of form come with the nutrients necessary to give their plant or animal species the start it needs to have a chance to survive.  Whether a sunflower seed, walnut, peas, potato eye, onion or whatever, if it can grow a plant or animal, it has nutrition.  So except for the ones that carry some kind of poison to avoid being eaten, zygotes or embryos provide healthy nutrition.

Vitamin D realizations becoming huge

Now there is an inexpensive test for Vitamin D and surprise, surprise, older adults and most kids are Vitamin D deficient due to nutrient deficient diets.  Dr. Amen (Bill Cosby sponsored his 2 hour show on PBS) gives advice here on getting enough Vitamin D for your kids.