Dear patients, friends, and first-time readers,In this and the next few blog postings I will be discussing weight loss resistance and why some people find it so hard to lose those last 10-15 pounds. If you have tried to lose weight and failed miserably, or have succeeded many times, only to gain the weight back in a frustrating yo-yo cycle, you will want to read these in their entirety! This information is just in time for your summer pool parties and beach time, but also is timeless information as we learn more about how carrying excess pounds is linked to degenerative disease on so many levels.
Recently my father visited his MD at the local VA hospital and was told he should lose weight. I asked him what they recommended, and he said, "Oh, you know- eat right and exercise." Of course. Eat right and exercise. We've all heard that a thousand times before. The problem is, most people have a sincerely warped view of what "eating right" means. Add to that the unending amount of misinformation or downright brainwashing perpetrated by the processed food industry, and it's no wonder why people are confused.
I like to keep things simple for my patients, and for my family and friends with whom I share health and wellness information. I have treated enough people to know that if it's not simple, chances are you won't follow through and you'll end up failing again and again. With this in mind, this posting on the nutritional aspects of weight loss is going to be VERY SIMPLE. In fact, I'm only going to share 2 actions that you will need to do to start shedding pounds and turning your body into a fat-burning machine:
1. STOP EATING ALL PROCESSED SUGAR
Sugars added to foods will be listed as any word ending in -ose. They also include any and all corn syrups, fructose, sucrose, cane sugar, malt, barley malt, maltodextrin, dextrose, and brown rice syrup, among others. Most people think they eat very little sugar, but when you begin to read labels of everything you eat or drink, Americans on average consume 120 pounds of sugar per year, per person. One-third of this comes from soft drinks, while two-thirds comes from hidden sources including: lunch meats, pizza, sauces, breads, soups, crackers, fruit drinks, canned foods, yogurt, ketchup, mayonnaise, etc. It is everywhere! 100 years ago, we consumed only 5 pounds of sugar per person per year!
Sugar is an anti-nutrient. High glycemic or refined sugars cause elevated glucose, which elevates insulin, and leads to premature aging, degenerative diseases such as Type II Diabetes, heart disease, cancer, chronic fatigue, ADD, & ADHD. Repeated unnatural spiking of insulin and leptin (through continuous sugar consumption) results in insulin and leptin resistance. The more sugar you eat, you literally shut off your body's ability to burn fat for energy. Consequently, you store fat and crave more sugar/glucose to get you through your day. Refined sugars also lower your immune system and make you more susceptible to infections and disease.
2. STOP EATING ALL PROCESSED GRAINS.
This includes white rice, white pasta, and white bread. These act just like sugar, and raise your glucose and insulin/leptin just like any other sugar will do.
To identify acceptable grains, the words "whole, stone ground, or sprouted" must be before the grain's name. If it doesn't say whole wheat, it is processed, has lost all nutrition, and is disease-causing to your body.
Just making these two changes, you will begin to see and feel changes within weeks. Your sugar cravings will cease, you will gain more energy, and you will be less irritable and moody. These changes are ESSENTIAL for any parent dealing with kids with mood or attention disorders. I advise cutting sugars and processed grains out of your diet cold turkey. Your cravings will cease much faster, often within 5-6 days.
In the following posts, we will discuss changing the types of fats and meats you eat, along with how environmental and chemical toxins in our home, work, and food sources are the cause of many individuals' inability to lose those frustrating last 10-15 pounds. That's right, it might not be your fault after all!
As always, if you have any questions about implementing these changes, please feel free to call the office. 720-379-3519.
In love and unending health,
Dr. Jared Gruhl
