Category Archives: Clean fuel

Healthy food

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.

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.

 

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.
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.

 

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.

Clean fuel

The Truckdriver’s Dilemma

Tractor Trailers

 

A professional truckdriver deals with multiple contradictions.  First, you are asked to literally sit for at least 12 or more hours daily and do nothing more than perform a complex mental activity.  Moreover, you have few healthy food options on the road.  Both issues lead to several potential health problems including obesity, diabetes, high blood pressure, obstructive sleep apnea and other problems.  Yet, your employer and the Department of Transportation (DOT) require adherence to regular medical evaluations with consequences for falling short of medical standards.

I have several truckdriver patients with diabetes, but the department of transportation prohibits professional driving if insulin, an injectable hormone and diabetes medicine that reduces blood sugar, is necessary.   Therefore, If your diabetes is severe enough to require insulin, then you are either disabled or looking at another occupation.  Historically, insulin can lead to dangerously low blood sugars, blacking out, and an increase in truckdriver accidents.   Insulin has significantly changed today since this rule was enacted 30-40 years ago.  Furthermore, several 40-year-old, cheap drugs of that era are equally as dangerous at lowering  your blood sugar insulin, and are still widely used by truckdrivers.  I should know; I prescribe them.

Now what is the solution to this dilemma?  It is my hope that no one with diabetes will ever need insulin.  To reduce insulin resistance, you must radically change your diet.  While diabetes is genetic in a way, lifestyle changes can minimize this issue if not completely resolve it.  Eating mostly clean fuel foods can minimize or eliminate insulin resistance and adult diabetes.

 

Sample meal for a truckdriver

Breakfast:  Overnight oatmeal-eat it on the road.

Lunch:  Chickpea salad with crackers or on pita,  apple or grapes and a banana.  Have a green salad if able.

Grilled Vegetables on pita bread with hummus and fruit on the side.

Dinner:  Sloppy Joe’s made with lentils instead of beef potato bread bun, roasted sweet potatoes or Yukon Gold potatoes.  Hopefully you are home by now.

Dessert: sweet potato smoothie.

I do not have pictures of these meals, but I will post some in the future.    Please be sure to subscribe, like, share of comment to this post.  Thanks.

For a complete list of clean fuel  and dirty fuel foods, please check here.

Clean fuel

Diet and Hypertension

Patients complain about taking medications for high blood pressure, and there are some who simply stop taking them.  Most have no idea that improving diet and exercise can lower blood pressure without medications.

In the DASH (Dietary Approaches to Stop Hypertension) study 18 years ago, 8-9 servings of fruits and vegetables daily (DASH diet)  was more effective than a low sodium diet for reducing systemic arterial hypertension or blood pressure.  The combination of the  DASH and low sodium diets were only slightly better than the DASH diet alone.

Just before I start someone on blood pressure medications, many patients ask or insist on another intervention to prevent the need for blood pressure medications.  The DASH diet can reduce blood pressure without medications., and I will wait 1-2 months before starting medications.

In the past, I told patients to eat 8-9 servings of fruits and vegetables daily without more advice.  Many feel it is an unreasonable goal, but it is easier to achieve when clean fuel is a focal point.  Let me give you an example of a clean fuel day.

Breakfast:  Overnight oatmeal with strawberries

Snack: banana or apple

Lunch: Salad (two vegetable servings), two baked sweet potatoes, Cantaloupe

Snack: grapes

Dinner:  Butternut squash soup,  salad (2 vegetable servings),  roasted broccoli, jasmine rice pilaf

It is fine to throw a small serving of meat in there somewhere, but it is easier when left out.  I do this regularly, but it does require a change in perspective.  Clean fuel is in every meal.  I also snack on fruit.  I will have more dietary suggestions in the future.