Clean fuel, Weight Loss

Clean fuel as a medicine

Short or Long-acting Medicine

Some medications are long-acting, and others are short acting. A long-acting medicine lasts roughly 12 to 24 hours and is taken once daily. Blood pressure medications are frequently taken once daily. Whereas a short acting medicine only lasts 2-4 hours or less and is taken 2-3 times daily with meals. A good example occurs when someone takes insulin with meals to lower blood sugar immediately after eating.

Weight Loss Medicine

There are long-acting weight loss medications like phentermine taken once daily, or short-acting medications like Orlistat (Xenical) taken three times daily. But, what if I tell you there are foods that behave the exact same way if not better than Orlistat for weight loss?

Clean Fuel Medicine

Clean fuel acts like a cheap immediate release medication capable of stimulating weight loss if consumed with every meal. You derive benefit even if eaten 1-2 times daily. Only, you must reduce or eliminate dirty fuel altogether to supercharge the results. Dirty fuel cancels the weight loss activity of clean fuel.

How does this work in practice?

Breakfast: overnight oats with blueberries and strawberries, 1 cup of coffee and water

Overnight Oats. My favorite on-the-go breakfast.

Lunch: Chickpea salad with tortilla chips, banana, grapes, 1 orange

Dinner: Black eyed peas, cauliflower soup, rice pilaf, tossed green salad

My favorite black-eyed peas
Black eyed peas made in my slow cooker

Each meal contains a clean fuel like oatmeal, chickpeas, and black eyed peas. Notice the absence of dirty fuel in each meal. I even sometimes work in one tablespoon of peanut butter to kill my appetite if necessary. Of course nothing else matters if you are having this with a glass of sweetened tea or soda, even diet soda. Water is the best beverage. Your goal is to eat clean fuel with every meal as if it is a weight loss drug because that is its purpose. Once you reach this goal, weight loss will come quite easily for both men and women.

Please leave questions in the comment section or you can email me a gibcar2014@gmail.com.

Uncategorized

4 ways you become a fat vegan

I encounter many vegan or near-vegan patients who remain quite heavy or have a host of medical problems like diabetes, hypertension or even heart disease. Most vegan patients have a relatively simple time controlling their weight. But there are some exceptions to this rule. Lets consider a few of them.

You still eat too many nuts

Nuts are a dirty fuel.
From Medicalnewstoday.com. Nuts are a hidden dirty fuel, and a healthy one.

When an overweight person tells me they eat well, my first inclination is to ask if she counts the nuts she eats. Most people eat nuts by the handful while watching the game or a favorite TV show. Nuts are very healthy in limited quantities, but they are high in calories. Moreover, they are high in good fat, but it is still fat. When you eat fat it accumulates around the midsection and waist line for most folks. As a rule of thumb, I eat no more than 10-20 total nuts of any type on any given day. Nuts are a great appetite suppressant in limited quantities as well, but it backfires with larger portions.

Check those Avocados

Avocado-a not so obvious dirty fuel.
Avocado taken from Healthline.com

Avocados are expensive After some questioning, many admit that they eat avocado smoothies and avocado toast sometimes more than once or twice daily. Avocados are healthy in limited quantities, but they are high in fat calories. More than 1-2 weekly can lead to weight gain, and medical problems.

You still eat dirty fuel

Potato chips, the classic dirty fuel.
Classic dirty fuel

I love potato chips, but I might eat them on Christmas, New Years, July 4th, or my birthday. I just save them for a special occasion. Vegan restaurants carry french fries, tater tots and potato or vegetable chips with their sandwiches. These add up over time. Remember: It is not enough to simply eat clean fuel. You must limit or eliminate dirty fuel consumption as well. Weight Watchers only works because it limits your dirty fuel intake. But, the method requires portion control. On the other hand, eating clean fuel completely blows Weight Watchers away. You actually burn fat when you eat clean fuel combined with fruits and vegetables, and you can eat as much as you want or until your body says no.

To put it all together, if you are eating health and remain heavy, then chances are you are eating too many nuts, to many avocados, or a substantial amount of dirty fuel in addition to clean fuel. Let me know if you have questions. I wish you all well!

Check out this article for a list of clean and dirty fuel foods.

Clean fuel, patient education

How Non-Medical Treatment Affects Hypertension Severity

Recently, I kicked around this idea of explaining the importance of non-medical treatments such as diet and exercise for hypertension, though it is applicable to other problems like diabetes.  You can see my prior post about the proper diet to address high blood pressure here.

4 tiers of medical severity or hypertension

Tier 4:  These patients have permanent end organ damage-permanent uncontrolled hypertension (elevated blood pressure), severe chronic kidney disease on hemodialysis, strokes, and congestive heart failure.

Tier 3: Uncontrolled hypertension or high blood pressure (or other  medical problem such as diabetes) are present requiring steady escalation of medications with no end in sight.

Tier 2:  These patients have stable controlled hypertension or medical problem requiring stable medication dosing without decrease.

Tier 1:  Stable controlled hypertension or medical problem without any use of medical therapy

Fine points about this diagram

Every patient with any chronic medical problem from high blood pressure and diabetes to rheumatoid arthritis fits into this continuum.  No one wants to be in tier 4, the worst level.   Long-term complications at this are permanent.  The best we can do is hope to contain it, and the original problem still remains unstable.

Those in tier 3 are frequently unaware of when and how they entered into tier 4 until it is much too late.  These patients are unstable and really not much better than tier 4.

Tier 2 is a good place and is all you can expect from a doctor’s effort, but medications are required.

No one, and I do mean no one, achieves tier 1 without sacrifice and significant change, and many are happy at tier 2.  But if non-medical control of hypertension and diabetes is a goal, then profound changes are necessary.   Yes, the appropriate medicine combination delivers you into tier 2.    Non-medical treatments of hypertension through exercise and diet (clean fuel or whole food plant based diet) are necessary to reduce any tier, but especially for achieving tier 1.

In conclusion, taking medications only gets you to tier 2 if the correct medicine is found.  Tier one is only achieved through extensive lifestyle changes.   I discussed diet and hypertension in prior posts, but I still emphasize a marriage of a DASH diet (8-9 servings of fruits and vegetables daily),  clean fuel and aerobic exercise to achieve with a  tier 1 results.  More to come later.

 

And lastly I want to apologize.  I have had internal medicine board duties and extracurricular work-related activities keeping me away from addressing this blog.  My goal is to at least do a monthly entry and weekly if I can get it.  Feel free to contact me by email if you have questions or concerns.  You can also comment.  Do not forget to like or comment on facebook as well.

 

Dirty Fuel, patient education, Weight Loss

3 Ways to Flatten (get off) Soda

The quintessential soda

I discussed diet with a patient today when I realized I failed to mention soda consumption. For the purposes of this article, soda and sweetened tea are synonymous.  Soda is a dirty fuel.  There are several articles mentioning health risks associated with carbonated soda, but not benefits.  For those who do not know, soda contributes to weight gain, obesity, high blood pressure, diabetes, and cavities.  Rather than go into these risks, the objective of this article is to describe ways to stop soda consumption.

Strategy 1:  Drink a full glass of water before soda or sweetened tea

I grew up drinking Coca-cola, and I could easily drink at least 3-5 cans a day.  I stopped drinking soda and sweetened tea in college, and I found this strategy worked very well.  When thirsty, I easily down 1-2 glasses or cans of soda rapidly.  Whereas, drinking a glass of water beforehand rapidly quenched my thirst.  I was apt to drink only half or less than 1 soda.  Water is the most efficient source of hydration so you get more bang for your buck.  Notably, if you desire to supercharge soda discontinuation, then drink two glasses of water before reaching for that soda/sweetened tea and see the result.

Strategy 2:  Reduce soda or sweetened tea intake by 1 glass or can per day

For many, if you can get someone to think about making small changes, then a series of changes eventually becomes large moves.  Therefore, small moves matter.  One leap is all that is necessary for many before an avalanche of changes.   If you have a level of commitment, then small changes take you places.  One must have resolve.  For example, you can drink a glass of  sweetened tea or soda three times daily with meals.  I challenge patients to consider exchanging one sweetened drink for water for one meal.   Small changes plant seeds of success.

Strategy 3: Cold Turkey

There is nothing like straight quitting.  NOTHING! If one is angry, determined, and has grit, then cold turkey is possible.  Commit every single day as if it is the first day.  Understand that soda is absolutely evil.  The only way to make that leap is to understand who made the soda and what it stands for.   They do not stand for me, and quite possibly you as well.  Now I have veered into political/economic commentary here, but I conjure these things for my own motivation.  It may help you as well.

Another way is to consider soda and like an illegal drug.  It is addictive.  I have never heard anyone say I will  do one crack rock today, or one line of heroine this morning at 8am before work and not another one for 24 hours.  Your health is serious business.

Feel free to leave any more suggestions on quitting soda in the comment section.  Let me know if you disagree as well.

Clean fuel

8 Reasons Chickpeas Improve Your Health and Reduce Medication Dependence

Chickpeas: my favorite legume

I  discussed bean consumption previously, and of course you know it is a clean fuel.  In this post, I provide specific details on chickpeas, one of my favorite beans.  Chickpeas, also known as garbanzo beans, are a superfood.  Black beans and red beans are more  hearty and cause more gas, but chickpeas are lighter with less side effects.  They are my favorite legume due to their versatility and ease of consumption. I eat them for lunch almost daily in chickpea salad.

Cholesterol

Chickpeas contain both soluble and insoluble fiber and provide a myriad of benefits.   In a study by Pitaway et al,  patients supplemented their diet with chickpeas for several weeks and noted  modest improvements in total cholesterol, triglyceride and LDL (low density lipoprotein).  Cholesterol or fat is not contained within the chickpea unless you eat fried falafel.  Chickpeas are a low-fat food in its natural state.

Blood Sugar

Due to its soluble and insoluble fiber content, chickpeas are slowly absorbed giving you a steady state of blood sugar.  Your brain is optimized to operate at its best with a low sugar steady state.  After a doughnut or candy bar, you get a huge sugar rush and later an insulin surge leaving you feeling groggy afterward as your sugar bounces up and down.  Chickpeas improve your level of focus once your blood sugar stabilizes.  Ultimately, the high fiber content reduces insulin resistance and contributes to drug discontinuation in the future.  But, you have to work very hard to see this through.

Weight loss

A cup of chickpeas  contains 269 calories; whereas, a large fries from Chick-fil-A is 469 calories.  Chickpeas are a  low-calorie food largely due to the fiber content.  High fiber foods stretch your stomach lining as it settles for digestion leading to reduced appetite.  You also get more nutrients eating chickpeas over french fries, a dirty fuel.

Skin protection

Chickpeas contain Manganese (MN), an element that acts as natural sunblock and skin protectant.

Constipation

Given its high fiber content, chickpeas work great for constipation.  Fiber adds bulk to stool and retains water as it moves through the digestive tract leading to easier bowel movements.  Drinking more liquids helps.   Taking acidophilus, other probiotics, or Beano reduces gas as well.

Anemia prevention

Chickpeas contain iron and copper and both prevent anemia (low red blood cells).

Brain Health

The nerves of your brain talk to each other by using neurotransmitters, chemicals that flow from one brain cell to another.  Well, choline is one of if not the main neurotransmitter and is found  in chickpeas in large quantity.  Problems with neurotransmitters lead to depression, anxiety, and other disorders.  Chickpeas may prevent these disorders putting it in the category of a mood food.

Cancer Prevention

Selenium and folic acid (folate) found in chickpeas, help prevent cancer and are antioxidants.  Folate helps the formation of natural killer cells of the immune system.  These cells detect and kill cancer cells in the body.  Selenium helps to detoxify the liver and eliminate cancer-causing compounds in the body.   Saponins found in chickpeas are phytochemicals that prevent cancer cells from multiplying and spreading.

Chickpea Salad

Image result for chickpea salad oh she glows

Taken from Oh She Glows cookbook and website

I enjoy chicken salad so  this is a good alternative from Angela Liddon’s website.

1 (15-oz) can of chickpeas , drained and rinsed

2 stalks of celery, finely chopped

3 green onions, thinly sliced

1/4 cup of finely chopped dill pickle

1/4 cup of finely chopped red bell pepper

2-3 tablespoons store bought vegan mayonnaise

1 clove garlic, minced (optional)

1 1/2 teaspoons yellow mustard

2 teaspoons minced fresh dill  (optional)

1 1/2 to 3 teaspoons of fresh lemon juice, to taste

1/4 teaspoon fine-grain sea salt, or to taste

Freshly ground black pepper

Toasted bread, crackers, tortillas or lettuce, for serving

  1.  In a large bowel, mash chickpeas with a potato masher until flaky in texture.
  2. Stir in celery, green onions, pickles, bell peppers, mayonnaise, and garlic until combined.
  3. Stir in mustard, salt, and black pepper, adjusting quantities to taste.
  4. Serve with toasted bred, on crackers, in a tortilla or lettuce wrap, or on top of a basic leafy green salad.

 

 

 

 

 

Clean fuel

5 ways oatmeal can replace your medicine

Can oatmeal replace medications?

I stopped making oatmeal in the morning when my wife complained about the noise.  I am a bit clumsy.  But, overnight oatmeal solved this problem.

Oatmeal is a hidden superfood and clean fuel with excellent health benefits, and deserves  a menu spot to reduce your dependence on medications.

Cholesterol reduction

Though cholesterol medications reduce heart attacks and strokes, people dislike them.  Whether they refuse or not, I recommend incorporating oatmeal into their diet.  There are multiple studies analyzing the effect of oats on cholesterol levels.  In Ho et al , A combination of several studies  concluded that oats modestly lowered  LDL, triglycerides and apo B lipoprotein.  (1)

Blood sugar control

Oats  reduce blood sugars both before and after meals.  While it is a carbohydrate, it lowers sugars over time.  Though contradictory in nature, an elevated sugar is more of a sign of poor diabetes control than the central problem.  Oatmeal is not a processed sugar, but is a whole food plant-based carbohydrate.  It contains insoluble fiber or compounds that are not absorbed, but inhibits intestinal sugar absorption.   Moreover, many who eat oatmeal tend not to eat bacon, eggs or doughnuts in the same meal.  Again, the mere absence of those dirty fuels improves blood sugar control over time.

Weight control

Increased oatmeal intake promotes weight loss over time with noted increases with satiety hormones like Peptide YY.

Anti-inflammatory

Oats contain polyphenols that are released when gut bacterial feed on oat fiber.  These compounds reduce inflammatory markers in the stool, a marker of anti-inflammatory activity.  Sur et al notes avenanthramides are  polyphenols that demonstrate anti-itch activity.  It also explains why oatmeal based skin preparations are effective for eczema and are found in Aveeno products. (2)

Allergy/asthma control 

If oats are good for allergy/inflammation than it stands as no surprise that oat consumption prevents childhood asthma overtime.

Constipation

Increased oatmeal consumption in nursing homes reduce the use of laxatives by 60%.  Constipation is a serious problem in nursing homes.  Oat fiber increases stool volume and viscosity. (3)

Overnight Oats

Overnight Oatsl

1 cup of rolled oats

3/4 cup of vanilla or unflavored sugar free almond milk

1 tsp of cinnamon

2 tablespoons of walnuts or pecans

1-2 tablespoons of maple syrup

2 tablespoons of raisins

Combine all ingredients in a mason jar and top with strawberries or blueberries.  Let it sit in the refrigerator all night.   Eat at work, in your car or at home.

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  1.  Ho et al.  Effect of oat beta-glucan on LDL cholesterol and non-HDL Children’s and apo B for CVD risk reduction:  a systematic review and meta-analysis.  British Journal of Nutrition 2016 Oct 116(8): 1369-1382.
  2. Sur et al.  Avenanthramides, Polyphenols from oats exhibit anti-inflammatory and anti-itch activity.  Archives of Dermatology Res.  208.  Nov; 300(10): 569-75.
  3. Sturtzel et al.  Intervention with dietary fiber to treat constipation and reduce laxative use in residents of nursing homes.  Annals of Nutrition Metabolism 2008; 52 suppl 1:54-6.
Medicinal food

4 Reasons to Put Mushrooms on the Menu

Image result for edible mushrooms

I enjoy edible mushrooms of any type.  They have such a deep flavor.  But, did you know that mushrooms are a medicinal food in Asia?  For a number of diseases, these are the go-to plants for treatment and cures.  When mushrooms are digested they release all kinds of important compounds to your benefit.  Researchers are just starting to understand their properties.

  1.  Blood pressure:  Mushrooms contain potassium that is necessary for blood pressure control with or without medication.
  2.  Heart disease and diabetes:  Mushrooms are low in fat, high in protein and contain Selenium.  All aid in preventing heart disease.
  3.  Brain health:  There is evidence that mushrooms contain compounds that stimulate growth and repair of brain cells both inside and outside the human body (1).
  4.  Mushrooms contain polyphenols, compounds that demonstrate activity against cancer,  bacteria, fungi, viruses, and pain (2).

In America, most of us think of single nutrients taken as a vitamin capsule to perform a single function.  This is a marketing ploy, but consider that food consumed (including mushrooms)  contain millions of the compounds working together to improve your health.

Now I will close with my favorite mushroom recipe.  The marinade is from Weber Way to Grill.

Image result for grilled portobello mushroom caps

Marinade

3/4 cup extra-virgin olive oil

1/4 cup red wine vinegar

2 tablespoons minced shallot

1 teaspoon minced garlic

1 teaspoon kosher salt

1/2 teaspoon freshly ground black pepper

 

6 large portabello mushrooms, cleaned stems and black gills  removed

6  kaiser rolls cut in half

2  ounces arugula, trimmed, rinsed and dried

  1.  In a small bowl whisk the marinade ingredients.  Place the mushroom caps gill sides down in a large baking pan.  Brush the mushroom caps generously with the marinade and turn the caps over.  Spoon the rest of the marinade over the gill side.  Allow the mushrooms to marinate at room temperature for 15-20 minutes.

2.  Prepare the grill for direct cooking over medium heat.

3.  Remove the mushrooms from the pan and reserve the marinade.  Lightly season the mushrooms with salt and pepper.  Brush the cooking grates clean.  Grill the mushrooms, gill sides down over direct medium heat, with the lid closed as much as possible, until they begin to soften, 4-6 minutes.  Brush the cap sides of the mushrooms with some of the remaining marinade from the pan.  Turn the mushrooms over and grill them until they are tender when pierced with a knife, 4-6 minutes.

4.  Grill the rolls, cut sides down over direct medium heat until lightly toasted, about 30 seconds.

5.  Assemble mushroom sandwiches and top with arugula.  Serve warm.

 

1.  Phan et al.  Edible and Medicinal Mushrooms: Emerging Brain Food for the Mitigation of Brain Diseases.  Journal of Medical Food 2017 Jan 20(1): 1-10.

2.  Jayachandran M et al.  A Critical Review of Health Promoting Benefits of Edible Mushrooms through Gut Microbiota.  International Journal of Molecular Science.  2017 Sept 8:18(9).

By they way, please feel free to comment, subscribe, or like the article.  You can also e-mail me anytime with questions at gibcar2014@gmail.com.

Clean fuel

Can Food Change Your Mood?

Can you eat yourself out of depression?

If you looked at my last posts, you will know that a diet high in processed food contributes to or causes heart attacks and strokes.

A diet high in meat  is associated with certain kinds of cancers as described in the China Study,  a longitudinal study looking at diet and cancer death rates.

Dirty fuel contributes to a host of other illness including diabetes, and  high blood pressure.

Moreover, dirty fuel contributes to depression.

The Evidence

Check out this Wall Street Journal article by Elizabeth Bernstein. She highlights multiple studies concluding that a healthy diet prevents and treats depression.   It is worth a read.  Some specifics need highlighting.

First, the writer describes the following “healthy diet” as “high in fruits, vegetables, whole grains, fish, and unprocessed lean red meat”.   Then they mention that an adequate diet is a  “Mediterranean-style diet made up primarily of fruits and vegetables, extra-virgin olive oil, yogurt and cheese, legumes, nuts, seafood, whole grains, and small portions of red meat.”  Since this article was published in the Wall Street Journal, I would never expect them to ever say anything to challenge the major national food producers, so they must include some meat and dairy to satisfy industry.  Moreover, a Mediterranean style diet reduces the incidence of heart attacks, and strokes, but fails to resolve the issue.  A whole food plant-based diet eliminates the risk of cardiovascular disease altogether.  It appears that the cited study in the article received contributions from Glaxo SmithKline, Novartis, Eli Lilly, Bristol Myers Squibb and the Meat and Livestock Board of Australia.  Need I say more?

The second issue  is this whole new field called “nutritional psychiatry”.  It would be very interesting to see psychiatry pioneer a stronger focus on diet since the rest of the medical industry is woefully behind.  Again, nutrition was not a focus of my education.   Money drives medical and surgical care.  Perhaps it will change, but it will require a grassroots effort.  It will not come from the top.

 

patient education

4 Strategies to Avoid Ear-Related Doctor Visits

Ear problems  are something I see at least 1-2 times weekly, so I felt inspired to post a primer on how to handle common issues at home before calling the doctor.

  1. Avoid using  Q-tips or cotton swabs.   Q-tip use is common and effective.  However, Q-tips can compress cerumen or wax in your ear leading to hearing loss.  Compressed wax is deep into the canal and usually overlies the tympanic membrane or eardrum.  Moreover, it is very dry  and difficult to remove either at home or in the doctor’s office.  You can apply Debrox or Murine ear drops inside the ear for 10  minutes daily for 5 days to soften the wax to where it is easily removed, but your hearing may be compromised for that time period.

2.  Avoid using sharp objects (i.e. tooth picks, needles or pins) in the ear.  The canal and eardrum are delicate and puncture is possible.

3.  Use alcohol or peroxide to avoid swimmer’s ear.  Patients frequently come in the office with ear infections after swimming in a pool.  One way to avoid it is to use Auro over-the-counter ear drops in each ear after swimming.  An even cheaper way is to mix hydrogen peroxide  with lukewarm water at a 1:1 ratio (mix together 1 tablespoon of each in a small dish) and place a few drops  in one ear and wait at least 2 minutes. Then follow the same instructions for the other ear.

4.  Wash ears at home to prevent hearing loss due to dry compacted wax/cerumen.  Dry compacted wax is the most common ear issue I see.  I experience the same problem.  Use either olive oil,  or over-the-counter Debrox or Murine ear drops to soften earwax.  I prefer Debrox.  Lie down one side and drop a 2-3 Debrox drops into the opposite ear, and continue to lay on the unaffected side for at least 15 minutes.  Then turn over and allow the Debrox to drain out of one side while placing more ear drops into the opposite ear and wait another 15 minutes.  Once finished, fill a bulb syringe with lukewarm water.  Bulb syringes come in an ear care kit sold in pharmacies and supermarkets.  Then gently flush the affected ear out 1-2 times while using a towel under the ear to catch the water.  Turn over and follow the same instructions for the other ear.    Perform this process once weekly.  Afterward, you may hear a roaring sound in the ear, and that means water remains in the ear canal putting you at risk for ear infections.  To resolve the issue, combine rubbing alcohol and water at a  1:3 ratio and apply a few drops into the affected ear. (1:3 ratio means you will combine a 1/3rd cup of rubbing alcohol with a 2/3rd cup of lukewarm water)   Avoid alcohol if your ear hurts or bleeds.  Drain the ear on a towel 2 minutes after using the solution and the roaring will resolve within an hour.  The combined liquid readily evaporates anything left behind.

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Clean fuel, Weight Loss

3 Solutions for the Truck Driver’s Dilemma

Tractor Trailers

 

A truck driver’s occupation demands a sedentary lifestyle, but there are ways to counteract it.

  1.  Exercise:  Activity is important, but is not paramount.  Sitting for 15 hours daily is an issue and requires work.  However, I would simply advise a truck driver to get out of his truck in a safe place and walk around the rig twice to stretch his legs.  Walking gets the circulation moving, works muscles and burns calories.  However, patients rarely sustain weight loss by exercise alone.

2.  Avoid fast food:  Everyone knows there is a lack of healthy food options while driving.  It is easier to drive while eating a sandwich instead of soup and salad.    Fast food is dirty fuel which promotes weight gain, and is directly absorbed as fat.  A truck driver must create his own dietary safe space by providing his own food.  Keeping a cooler or refrigerator full of prepared food is a good way to account for this issue.

3.  Find a way to eat clean fuel:  Clean fuel stimulates fat-burning,  and weight loss occurs when dirty fuel is eliminated or severely limited.  Therefore, it is a great way to lose weight and does not require significant exercise, though light-to-moderate intensity exercise is advised.  It is a passive method for weight loss, but it really works well, especially for men, though women lose as well if they are disciplined.

Arming Patients with Knowledge