According to Dr. David Katz by making healthy diet and lifestyle changes you can:
- Reduce your risk of heart disease by 80%
- Reduce your risk of diabetes by 90%, and
- Reduce your risk of cancer by 60%
Over 65% of American adults are overweight or obese. What has changed to spark such an increase in weight and disease? The size of our dinner plates has grown by 40% since World War II. That fact was shocking to me. Additionally, we have so many labor saving devices that we don’t as much exercise as our ancestors.
Dr. Katz has designed a nutrition scoring system to make it easier to grocery shop. Check out the link above to learn more about it.
Spices and herbs:
Turmeric: is anti-inflammatory. The absorption is enhanced by 2000% when consumed with black pepper due to the piperine it contains. It is also recommended that you consume turmeric with fat. However I was happy to not hear that I needed to dissolve it in oil. That was a relief since I had been concerned about this.
Ginger: is best consumed in powdered form if you want the anti inflammatory properties, but fresh for colds or circulatory issues. This one surprised me. Our daily green tea with ginger will now be made with powdered ginger instead of fresh.
Sage: is good for sore throats. Make a tea from it with salt water can be used as a mouth rinse to gargle with when you have a sore throat.
Garlic: is basically useful for everything and anything. It helps with Candida, which I did not know. Additionally the aged form of garlic helps with the GI and mucosal side effects of methotrexate. It is also antibacterial, antimicrobial, antiviral, antifungal, lowers blood pressure and lipid levels.
Save your money on noni and mangosteen, they are over hyped and not worth the cost.
Sugar and Refined Carbohydrates:
According to Dr. Walter Willett sugar is the next tobacco. Sugar is empty calories that lead to weight gain and type II diabetes to mention a few things. The doctor feels that carbs like bread, potatoes and sweets are big problems currently facing Americans.
Interestingly if you are very active and have a BMI <23 eating a high GI diet results in ½ the risk of coronary heart disease as those eating the same diet with a BMI >23. For those that aren’t familiar with BMI, 90%+ of Americans have a BMI over 23. I think this difference is because those with more muscle mass use glucose more efficiently, but that is only a guess on my part.
Dr. Willet referred to brown rice as a “wimpy grain” and recommends that you get your whole grains in the form of barley and oats rather than relying solely on brown rice. He gives the rule of thumb that for each 6 grams of carbs there should be at least 1 gram of fiber. I will be looking up all the whole grains and creating a chart for us to use. Once I have that I will post it for everyone.
Interestingly the doctor says that fruit juice is just as bad as cola and should be avoided. Also the question of high fructose corn syrup came up during the Q&A and the doctor said that it and sugar are in essence indistinguishable and Americans consume too much of both.
These are just a few of the things I picked up from the DVDs. I will be writing another post tomorrow with a few more things I learned from the DVDs. I highly recommend these DVDs to anyone that is interested in health and nutrition. They are jam packed with information. Some of it is highly technical and scientific but each lecture contains information you can use today. I have included a few of the items I found interesting and useful. These DVDs are a wonderful health resource and one I will be watching again,
I enjoyed the 2009 conference so much I ordered the 2010 disks today. I can’t wait for those to arrive so I can get started viewing them. For those of you that are wondering yes I really am this much of a nutrition geek, I do this for “fun”.