SUGAR IS NOT GOOD FOR YOU

Sugar is not good for you. I am guessing that this is probably not a completely surprising fact. A recent article in US News and World Report listed 9 Reasons why sugar should be avoided (and weight management was not on this list)  I have summarized the 9 reasons:

1. Risk of Cancer lessened. (Studies have found correlation between too much sugar and cancer.)
2. Increased Happiness. (Sure you get the 'sugar buzz' but that is followed by the 'letdown.'
3. Increased Mental Abilities.  (Sugar can inhibit normal brain functions.)
4. Increased Heart Health.  (Thin folks that consume too much sugar are still at risk of heart disease.)
5. Better Teeth.  (Your Mom (and mine) were right....sugar can rot your teeth and lead to decay.)
6. Healthier Liver. (You don't need to be overweight to damage your liver from too much sugar.)
7. Decreased risk of Type 2 Diabetes. (Here too, one does not need be overweight to be at risk.)
8. Better Skin. (less acne, and less aging - what's not to like about that?)
9. Increased Life. (If you are avoiding sugar completely... do you really want to live longer?)
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Here is my question for God.... If sugar is so bad for us, why did you have to make it so tasty, delicious and addictive? 

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Your Food Diary For:

Saturday, January 23, 2016

BREAKFAST	Calories	Carbs	Fat	Protein	Sodium	Sugar
Omelette - 2 Egg, With Cheese, 1 Omelette	250	2	10	5	468	0
	250	2	10	5	468	0
L U N C H
Campbell's - Chunky Clam Chowder, 2 cup (240ml)	360	36	20	10	1,780	2
Whole Kernel Corn - Canned, 1.75 cup	245	39	4	4	840	14
Rice Krispie Treat, 2 bar	180	34	4	0	210	16
	785	109	28	14	2,830	32
D I N N E R
Campbell's Chunky - Manhattan Clam Chowder, 2 cup	240	36	6	10	1,600	6
Roundy's - 8 grain hearty wheat flatbread, 10 flatbread	300	55	5	5	750	0
EARTHBOUND FARM - ORGANIC BABY SPINACH, 85 g (approx 3 oz)	20	0	0	2	65	0
Libby's - Sweet Corn, 0.88 cup	105	16	3	4	350	12
365 - Hearts of Palm: Salad Cut, 1 cup	50	10	0	4	580	0
Louis Kemp - Crab Delights Leg Style, 3 legs (85g)	70	11	0	6	430	1
Roundy's - Asparagus Spears, 1.75 Cup	70	11	0	7	1,225	11
Deli - Horseradish Cheese, 4 slice	320	0	28	16	1,360	0
Rice Krispie treat - Snack, 1 bar	90	17	2	0	0	8
	1,265	155	44	54	6,360	38
Totals	2,300	266	81	72	9,658	70
Your Daily Goal	3,891	486	129	195	2,300	146
Remaining	1,591	220	47	123	-7,358	76
	Calories	Carbs	Fat	Protein	Sodium	Sugar
	*You've earned 1,961 extra calories from exercise today

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       Your Exercise Diary for:

Saturday, January 23, 2016

Cardiovascular	Minutes	Calories Burned
STAR TRAC ELLIPTICAL	92	2,146
MFP iOS calorie adjustment	N/A	-185
Add Exercise Quick Tools
Daily Total / Goal	93 / 30	1,961 / 590
Weekly Total / Goal	794 / 210	11,812 / 4,130

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total calories consumed 2300 calories

total calories burned (92 min elliptical) 2146 calories

total net 154 calories

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fitbit day 141

10812 steps
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BODY WEIGHT PLANNER

Two days ago while discussing an article on the 3500 calorie myth published by WebMD, there was a reference to two new calorie/weight loss programs.  Yesterday I introduced you the the Pennington Weight Loss Predictor.  Today, I will introduce you, and myself, to the Body Weight Planner on the NIH/NIDDKD website: National Institute of Health/National Institute of Diabetes and Digestive and Kidney Diseases.  NIH is part of the United States Department of Health & Human Services. You gotta admit, organizations of the US Government have extremely catchy and zippy names!

https://www.supertracker.usda.gov/bwp/index.html

Body Weight Planner

The Body Weight Planner allows users to make personalized calorie and physical activity plans  to reach a goal weight within a specific time period and to maintain it afterwards. ​Launch the  Body Weight PlannerExternal Link Disclaimer . I was curious what information would be output if I entered the same information as I did for  Pennington Weight Loss Predictor.  That was precisely what I did.  I entered 218 lbs, male, age 58, 6'1".  Unlike the the Pennington Predictor, this website asks one to put a value on their  physical activity.  I entered virtually VERY LIGHT for my actual work as a salesman.  I entered  VERY ACTIVE to describe my physical activity at leisure time. (defined as strenuous activities  several times a week) Describe your physical activity at work or school: ESTIMATE YOUR PHYSICAL ACTIVITY LEVEL                  Please select work activity...                 Very LightLightModerateHeavy             Sitting at the computer most of the day, or sitting at a desk. Describe your physical activity at leisure time:                 Please select leisure activity...                 Very LightLightModerateActiveVery Active             Strenuous activities several times a week. . Weight Goal Goal Weight lbs I want to reach my goal in days OR select a date I want to reach my goal by . Unlike the Pennington Weight Loss Predictor... I chose that I wanted to reach my goal weight of  200 lbs in six months. In order to maintain your current weight, you should eat: 3,546 Calories/day To reach your goal of 200 lbs in 180 days,you should eat: 3,008 Calories/day To maintain your goal of 200 lbs, you should eat: 3,316 Calories/day If instead I wanted to reach my goal weight of 200 lbs in one year.... In order to maintain your current weight, you should eat: 3,546 Calories/day To reach your goal of 200 lbs in 365 days, you should eat: 3,200 Calories/day To maintain your goal of 200 lbs, you should eat: 3,314 Calories/day ANALYSIS.... IF MY CURRENT WEIGHT IS 218LBS... (and I hope that it is not higher than that...) I would have to maintain my level of exercise and if I made sure that my calories consumed were kept below 3008, I would reach 200 lbs in six months. If I was in less of a hurry, and wanted to get to 200 lbs in 12 months, I would only have to cut my calories below 3200 per day while maintaining my level of exercise. . The point of this exercise was to alert you to this website so you can find out how far away you might be from your own goals. . Your Food Diary For: Thursday, January 7, 2016 BREAKFAST Calories Carbs Fat Protein Sodium Sugar steel cut oatmeal - steel cut oat meal, 1 cup 600 108 10 20 0 4 WHOLE FOODS - WHOLE ALMONDS (roasted, unsalted), 39 g (1/4 cup) 200 6 23 8 0 2 WHOLE FOODS 7700 - ORGANIC DATE PIECES w/OAT FLOWER, 100 g (2 TBSP) 300 75 0 3 25 55 1,100 189 33 31 25 61 L U N C H Trader Joe's - Sweet Potato Bisque, 2 cup 260 56 2 4 820 14 Earthbound Farm - Baby Spinach, Organic, 3 oz 20 3 0 2 65 0 libby's - Sweet Corn, 0.88 cup 105 16 3 4 350 12 Louis Kemp - Crab Delights Leg Style, 3 legs (85g) 70 11 0 6 430 1 Libby's - Sweet Peas, 0.88 cup 123 21 1 7 525 11 Green Giant - Cut Asparagus Spears 50% Less Sodium, 0.88 Cup (120g) 35 5 0 4 315 2 613 112 6 26 2,505 40 D I N N E R EARTHBOUND FARM - ORGANIC BABY SPINACH, 85 g (approx 3 oz, two cups) 20 0 0 2 65 0 libby's - Sweet Corn, 0.88 cup 105 16 3 4 350 12 365 - Hearts of Palm: Salad Cut, 1 cup 50 10 0 4 580 0 Louis Kemp - Crab Delights Leg Style, 3 legs (85g) 70 11 0 6 430 1 Kroger - Deli Sliced Ham, 4 slices 60 3 3 10 650 3 Bfc - Tomatoes - 3 Cherry Tomatoes (0 Carb/.75 Sugar), 12 tomatoes 24 0 0 0 0 3 Roundy's - Asparagus Spears, 1.75 Cup 70 11 0 7 1,225 11 399 50 5 33 3,300 30 S N A C K S tasteeos - Cereal, 5 cup 500 105 8 15 800 5 500 105 8 15 800 5 Totals 2,612 456 51 104 6,630 135 Your Daily Goal 3,899 487 130 195 2,300 146 Remaining 1,287 30 78 91 -4,330 10 Calories Carbs Fat Protein Sodium Sugar *You've earned 1,969 extra calories from exercise today          .        Your Exercise Diary for: Thursday, January 7, 2016 Cardiovascular Minutes Calories Burned STAR TRAC ELLIPTICAL 92 2,103 MFP iOS calorie adjustment N/A -134     Daily Total / Goal 93 / 30 1,969 / 590   Weekly Total / Goal 447 / 210 8,834 / 4,130 . total calories consumed 2612 calories total calories burned (92 minutes elliptical) 2103 calories total net calories 509 calories ..................... fitbit day 126 11620 steps .

BLOOD TEST RESULTS

During my initial 'wellness' visit, December 24, 2014, my blood was tested.   I will confess that I was concerned when the results indicated that my glucose levels were elevated.   The report that I received from my doctor last December had my 'fasting glucose' level at 114 mg/dL.   The initial report came with the advice to visit www.diabetes.org for more information.   If I was not officially pre-diabetic, I was on the wrong track and headed in that direction.

Two months later, after I had dropped more than 50 lbs, my blood was tested again.   I was most interested in this glucose level.    This time the reading was 74 mg/dL   (normal range is 70-99)

I am no longer speeding down the tracks headed into a diabetes or pre-diabetes.   I successfully switched tracks.

I was speeding  straight towards pre-diabetes, my efforts

over the past two months, had me 'switch tracks' and now
I am on a very different path headed in a new direction.

However, my blood tests, show a new minor problem, 'Mild Anemia.'   All of a sudden my Vitamin D level is 'insufficient.'  (Maybe McDonald's McChickens, Burger King hamburgers, Hershey's chocolate milk and Klondike ice-cream have lots of Vitamin D!)   The recommendation is to eat foods rich in Vitamin D, or foods fortified with Vitamin D or increase Sun Exposure.   Sun Exposure might be problematical while it is 10 degrees outside.   Considering what was going on with my body and by body chemistry two months ago - this report was very satisfying.

I consulted the 'Vitamin D Council' website to find out why people might not be getting enough Vitamin D

For a number of reasons, many people aren’t getting enough vitamin D to stay healthy. This is called vitamin D deficiency. You may not get enough vitamin D if:

• You don’t get enough sunlight. Your body is usually able to get all the vitamin D it needs if you regularly expose enough bare skin to the sun. However, many people don’t get enough sunlight because they spend a lot of time inside and because they use sunscreen. It’s also difficult for some people to get enough vitamin D from the sun during the winter.

• You don’t take supplements. It’s very difficult to get enough vitamin D from the foods you eat alone.

• Your body needs more vitamin D than usual, for example if you’re obese or pregnant.

I can see that getting enough sunlight might have been a problem for the past few wintry months in Chicago.   I had recently been taking a Vitamin D supplement.  I have now increased the amount from 1000 IU to 2000 IU.  I am still considered obese although I am nearly certain that I am not pregnant.

Next thing to do was get a list of foods rich in Vitamin D - so I know what foods to add to my menu.
I consulted webMD.com:

Foods that provide vitamin D include:

• Fatty fish, like tuna, mackerel, and salmon

• Foods fortified with vitamin D, like some dairy products, orange juice, soy milk, and cereals

• Beef liver

• Cheese

• Egg yolks

To get vitamin D from food, fish is a good option. Six ounces of cooked salmon has more than 600 international units (IU).

MONDAY MENU

breakfast  2 poached eggs, 2 slices turkey 'bacon' cup OAT MEAL, 1 prune          355 CALORIES

lunch        Jimmy John's #14 Bootlegger Club UNWICH w/provolone cheese       280 CALORIES

dinner       APPLEBEE'S Grilled Chicken Caesar Salad (no dressing)                    370 CALORIES

TOTAL CALORIES CONSUMED     1005 CALORIES

CALORIES BURNED

6AM    elliptical machine 32 minutes             440 calories

7PM     DAYS INN Stairmaster 30 minutes   400 calories

total calories burned     840 calories

NET CALORIES     165 CALORIES

APPLEBEE'S GRILLED CHICKEN CAESAR
SALAD (NO DRESSING) 370 CALORIES

GLUCOSE 114 mg/dL

Five days after my blood tests were performed during my 'wellness' checkup, my blood work results arrived via email.    At the doctors office I was advised that my blood pressure was a bit elevated.  Today I have learned that my bloodwork results came back normal with the exception of my GLUCOSE levels.   The normal range for me should been between 70-99 for a fasting glucose reading.   My results were 114 mg/dL which is a bit high.   Continued high or worsening glucose levels can lead to diabetes.   So this is no joke.   The email from the doctor indicated that this is "commonly caused by being over weight and [having] a sedentary lifestyle."  The communication from the doctor indicated that I am "advised to improve TLC efforts. (Low saturated fat, low carbohydrate, well balanced diet; engage in aerobic exercise for at least 20 minutes, 3 times per week; and achieve and maintain a normal weight."   The doctor suggests that the test is repeated in 3 months.    I already have a followup exam scheduled in two months, I will ask to be retested at that time.

It is going to take a little while to "achieve and maintain a normal weight."   I am glad that I have already started. I believe that I am already well on my way to eating a more sensible, well-balanced diet.   And I intend to follow the advice to engage in aerobic exercise for at least 20 minutes, 3 times per week. I have great confidence that my test results will be much improved the next time.  I am always encouraging my own daughter to "keep her grades up" as each semester in 7th grade progresses.   It is time for me to heed my own advice.   I need to get my blood test scores up, well, in this case, get my glucose levels down.   There is no question in my mind that my next tested result will be radically different.

GLUCOSE molecular formula C6H12O6