Oldsters, Preserve Your Muscle Mass While You Lose Weight. Here’s How.

dementia, memory loss, Mediterranean diet, low-carb diet, glycemic index, dementia memory loss

“Honey, please come to the gym with me.”

From UPI.com:

Seniors who want to lose weight should hit the weight room while they cut calories, a new study suggests.

Older folks who performed resistance training while dieting were able to lose fat but still preserve most of their lean muscle mass, compared with those who walked for exercise, researchers report.

“The thought is if you lose too much lean mass, that this will exacerbate risk of disability in older adults,” said lead researcher Kristen Beavers, an assistant professor of health and exercise science at Wake Forest University in Winston-Salem, N.C. “Our findings show if your treatment goal is to maximize fat loss and minimize lean mass loss, then the resistance training is probably the way to go.”

We’ve know for a while that resistance training helps preserve muscle mass in younger folks during weight-loss programs. I’ve always figured the principle applied to older folks, too. It’s good to have proof. Average age of these study participants was 67.

Steve Parker, M.D.

 

Nuttin’ But Salads N=1 Experiment: Week 13 Summary

Tomato, avocado, sous vide chicken, mozzarella cheese, pepper, and olive oil vinaigrette

Yep, still doin’ it. No E. coli yet, thank God.

This is a commercial bag salad I topped with sous vide chicken

Weight is down to 160.2 lb (72.8 kg) compared to 163.8 lb (74.5 kg) last week. Not sure why, could be a fluke. Weight was about 175 lb when I started this experiment.

These bag salads are convenient if you’re in a hurry. This southwest style salad even had a packet of cooked spicy chicken in it. Not bad.

I’m eating two meals a day. No snacking in between. Yet you see so many “health experts,” nutritionists, and diet-book authors say you gotta eat every 3–4 hours. Malarkey! Codswallop! Bollocks!

Lacto-vegetarian salad: Tomato, avocado, mozzarella cheese, onion, pepper, and olive oil vinaigrette

Admittedly, I have a sedentary job and don’t exercise much right now. Those with physically demanding jobs may need or feel better eating thrice daily.

Eating just twice daily may give me some of the benefits of intermittent fasting (see here and here).

If you wanna be fat like everybody else, eat like everybody else.

Steve Parker, M.D.

From Vox: E. coli outbreak 2018 – when is it safe to eat salad again? 

Living on the edge…

Interesting article below, particularly if you eat salads or any raw vegetables and fruits.

One of the people recently afflicted by E. coli is a 16-year-old Californian who had been eating salads daily in an effort to get healthier! Man, I feel like I’m playing Russian roulette now.

The article quotes an attorney who blames bagged leafy greens for much of the problem. I like to know what the CDC thinks about that theory.

From Vox:

A 2013 analysis by CDC of food poisoning cases between 1998 and 2008 found that leafy vegetables — salads and the like — caused almost a quarter of all food poisonings. That was more than any other food product, including dairy and poultry. Leafy vegetables were also the second most common cause of food poisoning-related hospitalizations.

“Back in the ’90s and early 2000s, E. coli cases linked to hamburgers represented almost all that I did,” said Bill Marler, one of America’s leading food safety attorneys. “Now it’s none of what I do. Now it’s just salads, raw vegetables.”

Michele Jay-Russell, a food safety researcher at the University of California Davis who has investigated salad-related poisoning outbreaks in the past, said the raw vegetables that are the most common culprits are basically all salad greens, but especially the chopped and bagged kind. “We really haven’t seen kale and some of the other greens [with contamination] problems, at least not yet. And romaine is one of the most common lettuce products that are used in salads.”

Source: Romaine E. coli outbreak 2018: when is it safe to eat salad again? – Vox

Who Cooks These Day?

I’ve been saying for years that weigh management begins in the kitchen. Meaning preparing your own meals. An article in Nutrition Journal indicates that more folks have been cooking. But it’s not making a dent in the obesity epidemic yet.

“Cooking increased overall from 2003 to 2016. The percent of college-educated men cooking increased from 37.9% in 2003 to 51.9% in 2016, but men with less than high school education who cook did not change (33.2% in 2016) (p < 0.05). College-educated women who cook increased from 64.7% in 2003 to 68.7% in 2016, while women with less than high school education had no change (72.3% in 2016) (p < 0.05). Women with less education spent more time cooking per day than high-educated women, but the reverse was true for men. Among men, the percent who cook increased for all race/ethnic groups except non-Hispanic blacks. Among women, only non-Hispanic whites increased in percent who cook. Among both men and women, non-Hispanic blacks had the lowest percentage who cooked, and non-Hispanic others spent the greatest amount of time cooking.”

Source: Who’s cooking? Trends in US home food preparation by gender, education, and race/ethnicity from 2003 to 2016 | Nutrition Journal | Full Text

Nuttin’ But Salads N=1 Experiment: Week 12 Summary

Taco salad. Probably too much work to make on a frequent basis unless you use store-bought quacamole salad and pico de gallo.

Another week passes without personal E. coli Shiga toxin illness. Success! I read an article at USA Today saying that women seem to constitute about 70% of E coli food born illness cases.

Sunny’s Super Salad

I’m coming up on my four month anniversary for doing this salad diet. Not sure how long I’ll keep it up. What I miss most are cookies, pie, cake, candy, and sweet pastries. My wife’s doing the diet with me, so we’ll probably make a joint decision. I do think it’s a healthy way to eat.

Avocados have been affordable where we live.

My weight today is 163.8 lb (74.5 kg), a little higher than a couple weeks ago but I think it’ll be stable.

Not salad, so I didn’t eat the Shari’s Berries found in my employer’s office refrigerator.

I’ve had some transgressions. Hey, I’m only human.

Transgressions….
No, I didn’t eat them all.

My go-to salad is what I call Sunny’s Super Salad: A mixed greens base with nuts, cheese, dried cranberries, mandarin orange wedges, topped with chicken or steak.

Steve Parker, M.D.

 

From The Lancet: Guidelines on Maximum Alcohol Consumption May Be Too High

No, I haven’t read the whole thing. You go first.

“The main finding of this analysis was that the threshold for lowest risk for all-cause mortality was about 100 g per week. For men, we estimated that long-term reduction of alcohol consumption from 196 g per week (the upper limit recommended in US guidelines) to 100 g per week or below was associated with about 1–2 years of longer life expectancy at age 40 years. Exploratory analyses suggested that drinkers of beer or spirits, as well as binge drinkers, had the highest risk for all-cause mortality.”

Source: Risk thresholds for alcohol consumption: combined analysis of individual-participant data for 599 912 current drinkers in 83 prospective studies – The Lancet

Nuttin’ But Salads N=1 Experiment: Week 11 Summary

Cucumber salad with feta cheese and sautéed chicken

Week 10 was an anomaly due to a 1,700-mile road trip during which I gained a couple pounds eating regular food. Now I’m down a pound, from 163.8 (74.5 kg) to 162.6 (73.9 kg). I was a good boy this week.

Just got this “salad dressing shaker.” I thought it was a cruet.

Since I haven’t done nutritional analysis on these salads yet, I’m taking a general multivitamin. To help keep my blood pressure under control, I take magnesium oxide 800 mg/day and try to drink 2–3 cups of hibiscus tea/day. I’m not sure if the supplements are doing any good. The diet probably doesn’t meet the RDA for calcium but I’m not worried about it.

Not salad……..not gonna eat it.
Temptation at the workplace.

Steve Parker, M.D.