Paula Deen's Interview In Prevention Magazine - The Misinformation About Type 2 Diabetes Continues

Paula Deen's Interview in May 2012 Prevention Magazine.

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Prevention Magazine
I like reading health magazines. Rarely do I agree with everything that's printed in any one particular magazine but if you read enough of them you'll gain little bits and pieces of information on health, recipe ideas, exercise and new products. Prevention is an interesting magazine that I've read off and on over the years. It's on the "health light" side of the spectrum and contains way too many drug advertisements but I always learn something new from each issue and it occasionally inspires me to write about a topic. This month they interviewed Paula Deen whose media empire was created by popularizing fat and sugar ladened Southern recipes and who "shockingly" announced having type 2 diabetes .


I've been biting my tongue on the whole Paula Deen situation for some time now. Really, is there much to be said about it? A person consuming a cup of sugar a day in her "sweet tea" and promoting a diet of overly rich food getting type 2 diabetes is as shocking as the Marlboro man dying of lung cancer. But  after reading her interview and knowing what influence she has on so many people, I feel inclined to comment.


Background
Paula Deen is a famous Southern cook. Her media empire includes 2 cooking shows, a cooking magazine and 14 cookbooks. She also has a restaurant in Savannah, Georgia. So needless to say, she has great influence over the diets of millions of people. Her cookbooks have collectively sold over 10 million copies!


A while back she was diagnosed with type 2 diabetes but didn't disclose it for 3 years. During this time she continued making millions promoting rich, unhealthy food to a nation already suffering from obesity. While personally dealing with this health issue and also trying to develop a roll out strategy that wouldn't jeopardize her successful business, she worked out a lucrative endorsement deal with Novo Nordisk to recommend their diabetes drug Victoza. 


Needless to say, this created a public relations nightmare for Ms. Deen and this extensive interview with Prevention Magazine is an attempt to smooth things over.


The Interview
From a public relations standpoint, I think it was well done. It was very human and most people struggling with weight and food control issues will definitely be sympathetic and relate to her story and her actions. But because she is a person with such strong influence on others, I take issue with her now selling her tainted view of diabetes. In particular, Ms. Deen feels that diabetes "is not something we chose." She made a point of sharing that she feels no blame for this and wants the 25 million other people out there with diabetes not to blame themselves either.  She also said "We have been trained to think that diabetes is caused by your diet, and it's just not true. There have been no studies that have proven that one certain food causes diabetes." She certainly doesn't deny that lifestyle is part of the puzzle, but she doesn't stress how critical diet is in turning around this horrible disease. 


Her Approach
She stopped drinking sweet tea which amounted to 1 cup of sugar per day.
She eats somewhat better (less processed carbs and smaller portions) but she continues to eat "the real stuff" but in smaller portions.
Walking has become part of her daily routine.
She takes 3 drugs: Victoza, metformin and Actos.


The Truth about Type 2 Diabetes
Thankfully in the same issue of Prevention Magazine Joy Manning wrote an article, "The Food Cure", about the ability to treat and reverse type 2 diabetes with food and exercise. Her take is that diabetes is preventable even if it runs in your family. It's also curable with diet and exercise. She gave an example of a 49 year old, 245 pound type 2 diabetic who lost 55 pounds on a low-fat, plant-based diet and an exercise regimen. Within 6 months the person's blood sugar was restored to a normal range and she reversed her diabetes without ever taking a single drug.
Some other interesting "food facts" in the article are:
* 1 1/3 servings of leafy greens can cut your risk of diabetes by 14%.
* Eating lots of beans and soy reduces the risk by almost half.
* Drinking sugary beverages can increase the risk by 26%. Cutting them out of your diet can improve blood sugar in a few days.
* Eating bacon can increase your risk of diabetes by a whopping 50%.


My Opinion
I strongly believe that our bodies have the amazing ability to prevent and reverse most diseases when given the right environment. That includes healthy foods, clean water, clean fresh air, exercise, and other factors like minimizing stress and having a positive attitude. Of all diseases, type 2 diabetes is perhaps the most preventable and reversible with diet and exercise. Ms. Deen's half-hearted approach of eating a bit better and taking 3 different drugs is not my idea of "giving people hope", which was the goal of her interview.


Her comment about continuing to eat the "real stuff" but in smaller portions projects the wrong message. It creates a vision of someone choking down fruits, vegetables, beans and whole grains and leaving room for the coconut cake. I work diligently each day creating delicious and healthy recipes so that you and I can eat well, stay healthy and not feel deprived.  HEALTHY RECIPES ARE THE REAL STUFF!!


Here are some dietary guidelines for those trying to prevent or reverse diabetes without drugs: 
* Your meals should be composed of mostly vegetables (about 1/2 your plate) - non starchy ones like greens, cauliflower, broccoli, zucchini, etc. Include raw veggies whenever possible.
* Eat some protein at every meal in the form of beans or tofu, an occasional pasture-raised egg, high omega-3 wild caught fish or lean poultry. Beans are the best form of protein because they are high in fiber which helps control blood sugar levels. Hemp seeds are an excellent protein source and contain omega-3 fatty acid. 
* Enjoy some complex carbohydrates such as brown rice, oatmeal, popcorn and other whole grains. 
* Include "good" monounsaturated and polyunsaturated fats such raw nuts, flax, chia, hemp and other seeds, avocados and olives.
* Include whole fruits such as apples, berries, pears, peaches, etc.


Avoid the following: 
* Saturated fats from high-fat dairy and animal products especially ice cream, cheese, hot-dogs, bacon, hamburgers and sausage. All foods that contain trans fats.
* Sugary drinks such as soda, juices and "sweet tea".
* Highly processed "white" foods such as white bread, rice, pasta and sugar.
* Foods high in sodium.

Here's a Sample Menu!

Breakfast

1/2 grapefruit

Fresh Cranberry Pear Oatmeal with Pecans

 or plain oatmeal with chopped apples and walnuts.

Cup or two green tea

Oatmeal contains beneficial fiber that controls blood sugar levels.

Lunch

Eggless Egg Salad Sandwich with lettuce, sprouts 

and sliced tomatoes on Whole Grain Bread

Always select whole grain bread for your sandwiches.

Dinner

Green Salad with lemon and extra virgin olive oil

Barley Mushroom Stew

Barley is a wonderful grain that is also high in fiber.

Dessert

Vanilla Chia Seed Pudding with Hemp Milk and Blueberries

Chia pudding is packed with omega-3 fatty acids.
Blueberries are one of the highest foods on the antioxidant scale!

Snack

3 cups air-popped popcorn with nutritional yeast

Real Hope
There is hope for diabetics but not the kind of hope that Paula Deen is trying to sell. She hopes she can continue to convince people that her recipes aren't going to kill you. And that you can eat them in moderation along with a handful of pills and live a long and healthy life. That is simply not true.


Diabetes is a serious disease and to cure it takes some serious commitment . The complications include neuropathy, cataracts, skin infections, heart disease, hypertension, depression, hearing loss, gum disease, nerve damage, kidney disease, stroke and more. But there is hope - REAL hope!


With a change of diet, which can be painless with the many recipes I supply on this blog, diabetics can turn their lives around. Once a person eats better and loses some weight, they will feel better and have the energy to exercise. Continuing to eat the unhealthy foods that lead to diabetes, no matter what portion you eat, is not a good idea while you are trying to make this change. These are trigger foods and controlling portions will be quite difficult. So its best to cut them out completely until blood sugar levels are back to normal and you feel secure in your new eating regimen. 


Eat as if your life depends on it because it does!

MyPlate.gov Replaces The "Food Pyramid" And Harvard Recommends Improvements. Did They Go Far Enough?

I'm sure you can suggest improvements in just a quick glance!

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Where can we go for Nutritional Advice?
When advice on healthful eating is needed, many people ask their doctors. Unfortunately our medical schools spend precious little time teaching nutrition. I remember my gastrointestinal specialist bragging about a New York deli that made the best pastrami sandwich he had ever eaten after hearing I was originally from that part of the country. This was back when I was suffering from reflux! I'm sure he wasn't recommending pastrami for my reflux but I did think it was odd for him to even admit he ate food like that being a GI doctor and all.
Next stop might be the United States Department of Agriculture. Really? The same USDA that has numerous ties to the meat and dairy industries? With all the dairy they continue to push on the American people, I find it hard to believe that their hearts are in the right place. But they do have some newly published information which you can get at ChooseMyPlate.gov.
I've been asked a number of times what I think of their new dietary recommendations. After much thought on how to frame my opinion, I finally decided to write a little something on the subject. I was actually inspired to do so after seeing that Harvard has come forward with their own recommendation, the Healthy Eating Plate. Although I felt the Harvard version made some good improvements, I'd like to add a few finishing touches. 

Harvard's improvements to ChooseMyPlate.gov

How they Differ
First of all, I'd like to give a standing O to Harvard for visually removing the glass of dairy from the plate and replacing it with water! Harvard also suggests coffee or tea (with little sugar). They recommend limiting milk and dairy to one or two servings a day stating that "high intakes are associated with increased risk of prostate cancer and possibly ovarian cancer".  The USDA recommends everyone over 8 to drink 3 cups of milk per day. They are so wedded to dairy that they even recommend it to those who are lactose intolerant. Seriously, you can't make this stuff up! They say, "For those who are lactose intolerant, smaller portions (such as 4 fluid ounces of milk) may be well tolerated". I can't imagine recommending milk, in any amount, to someone who is allergic to milk!
Other key differences are:
* Although both show half the plate with colorful fruits and veggies, Harvard recommends eating more veggies than fruits. This makes sense since fruits can contain lots of natural sugar. 
* Harvard doesn't count French fries or potatoes toward the daily vegetable requirement. 
* Harvard encourages the consumption of whole grains and recommends limiting white rice and white bread. The USDA plate just says, "grains" although, in the fine print, they say to make at least half of them whole grains. Not really a big difference here.
* The USDA's MyPlate doesn't mention good fats at all. Harvard mentions using olive and canola oil on salads and for cooking and say to limit butter and avoid trans fat completely. 
* For protein, the USDA points out the need for omega-3 rich fish and recommends eating at least 8 ounces per week of cooked seafood, such as salmon, trout, sardines, anchovies, herring, Pacific oysters and Atlantic and Pacific mackerel. Being sensitive to vegetarians, they state that this recommendation did not apply to them although they did not guide vegetarians on what to do for this important nutrient. They also recommend lean meats, poultry, beans and peas, eggs, nuts and seeds. 
Harvard uses the term "Healthy Protein"  and recommends fish, poultry, beans or nuts. They specifically say to limit read meat and avoid processed meat completely since "eating even small quantities of these foods on a regular basis raises the risk of heart disease, diabetes, colon cancer, and weight gain". 
* Harvard has a running figure at the bottom of the placemat to encourage people to exercise, reminding us that a healthy diet is just half of the equation!


My Personal Opinion
As a nutritionist (not someone who writes a vegan blog), here's my opinion:
* My favorite, healthful beverage is slightly alkaline water. After all, the body is around 60% water and our blood is over 80%! I also enjoy good green tea as a beverage. Instead of dairy milk, I use home-made, or ready-made, fortified soy or nut milks on my cereal or in my smoothies. Although I'm occasionally tempted by fresh mozzarella and aged parmesan (like most Italians are), dairy is simply not required in the diet and can be down right harmful. Although a $165M ad campaign would have you think milk is the best source of calcium, it is not. Dairy causes the body to actually draw calcium from your bones in order to neutralize its acidity. It's also mucous forming and will contribute to your child getting ear infections and other respiratory problems. Its consumption is now associated with diseases like arthritis, diabetes, cardiovascular disease and others. Learn more about milk by checking out the Got the facts on Milk Documentary.

We drink alkaline water but any fresh, filtered water will do. Water is far superior, as a beverage, than dairy milk.

* With respect to removing the potato from the veggie column, I certainly agree that French fries shouldn't count but I'll allow a nice, baked sweet potato or yam any day! Just make sure there are lots of green veggies along with it!
* I agree with the emphasis on whole grains, of course. I would even go further and encourage people to frequently include gluten free grains and pastas.
* With regard to fats, there is a big movement afoot that would eliminate concentrated oils from our diet. Unless you are trying to reverse cardiovascular disease or are on a calorie restricted diet, I do not think you need to do this. I would, however, limit oil consumption to a modest amount of unrefined oils such as extra virgin olive oil and cold pressed flax seed oil. I don't usually recommend canola oil because it's difficult to find one that is non-GMO. But if you can find canola that is non-GMO and made from low erucic acid rapeseed, it has a good omega-3/omega-6 profile. Of course the best source of good fats is from avocados, nuts and seeds focusing on the omega-3 power seeds: Chia, Hemp and Flax.
* From a strictly nutritional point of view, you can get adequate protein from non-meat sources like tofu, beans, nuts, grains, etc.  I do think, however, it gets nutritionally challenging for a vegan or a raw food vegan to get sufficient EPA and DHA omega-3 fatty acid. Most people do not convert much of the ALA omega-3 obtained from flax, chia and hemp seeds to the much needed EPA and DHA. Vegans can and should take algae based omega 3 supplements, especially when pregnant or breast feeding. For those of you who eat fish, the best source is wild caught salmon and the other low mercury fish (see my post on Best fish and vegetarian sources of omega-3 Essential Fatty Acids). Although canned anchovies are a good source of omega-3, I do not usually recommend them to fish eaters due to their high sodium content.

Sprouted or regular tofu is an excellent source of protein.

* Another comment on protein - both the USDA and Harvard show one quarter of the plate filled with protein. If your source of protein is tofu or beans, this is appropriate. But if your source is animal food, especially if you are adding a few glasses of milk with it, the amount of protein can be excessive. A monumental piece of research, done by T. Colin Campbell, is documented in the book, "The China Study". When comparing the diets of 6,500 adults across 65 counties in rural China, he found that those participants who consumed only 9-10% of their calories as protein, with only 10% of that coming from animal protein sources, had cholesterol levels below 100 mg/dL! Common degenerative disorders like heart disease, cancer, osteoporosis and other western diseases were significantly lower in this group than in the U.S. Much of this research is described in the excellent movie, "Forks over Knives". So if you consume dairy or meat, protein should be a very small percentage of the plate.


To Sum it Up
* At least half of your plate should be filled with fruits and vegetables (more veggies than fruits).
* Drink clean water and avoid soda and high calorie beverages. Avoid dairy milk after infancy.
* Fill the other half of your plate with whole grains and plant-based proteins such as tofu and beans.
* Avoid cheese and other dairy products.
* If you eat animal products - stick to low mercury, high omega-3 fish like wild, line-caught salmon. 
* Vegans should supplement with algae-based DHA and EPA, vitamin B12 and vitamin D.
* Eat a modest amount of good fats.
* Most of all, take time to sit down with loved ones and appreciate and enjoy your meals!

Lose Weight, Get Fit And Increase Your Activity Level With A Pedometer

Just clip it to your belt or pants.

Try Wearing a Pedometer - It's a Great Motivator to Get Off the Couch!

If you read my January 3, 2010 post, "Get Healthy in 2010 - Three Things You Can Do Now", you may recall that #2 was to "Get Moving". The stats quoted from a recent study were so amazing they are worth repeating.

Exercise can:

- Lower the risk of stroke by 27%

- Reduce the incidence of diabetes by around 50%

- Reduce the incidence of high blood pressure by around 40%

- Reduce the risk of recurrent breast cancer by 50%

- Lower the risk of colon cancer by over 60%

- Reduce the risk of developing Alzheimer's disease by approximately 40%

- Decrease depression as effectively as Prozac or behavioral therapy.

The hope of avoiding these debilitating diseases should be motivation enough but I now have a new gadget to help motivate me even more! It's a pedometer and it really works!

What is a Pedometer?

A pedometer is a small electronic gadget that measures how many steps you take each day. I bought the Omron HJ-112 for around $25, but there are many others. See the “top 10 best pedometers”. Here are some of the things it can do: Once you calibrate the length of your step, it records how many steps you take, how many miles you walk each day and how many calories you burn. The Omron even differentiates between regular steps and “aerobic” steps (aerobic steps are those from walking a certain steady pace for over 10 minutes). It also notes how many minutes you walked aerobically. This model also stores 7 days worth of data and the real fancy ones can download your data to a computer for even more analysis. But the most important thing is for you to set a goal each day and for this little guy to tell you if you met it.

How Many Steps Should You Take?

Dr. Catrine Tudor-Locke, a walking behavior researcher, classified pedometer-measured physical activity as follows:

- Under 5000 steps/day as a "sedentary lifestyle index"

- 5,000-7,499 steps/day might be considered "low active."

- 7,500-9,999 might be considered "somewhat active."

- 10,000 steps/day should be used to classify individuals as "active".

- Individuals taking more than 12,500 steps/day are likely to be classified as "highly active".

My FIrst Week

I wanted to walk around 10,000 steps per day but quickly realized that a goal like that would certainly take quite a bit of effort. I found myself walking to the grocery store instead of driving. One day I walked 40 minutes to the post office to mail a letter instead of leaving it in my mailbox for pick-up. I jumped on my elliptical trainer every night while watching the Olympics instead of sitting on the couch. I went to my Zumba dance class and racked up 6,000 steps in an hour. That little pedometer hooked to my belt truly motivated me. Why? Because I, like most people, like to get feedback. It’s one thing to say, “I’m going to be more active” but it’s another thing to say, “I’m going to walk 10,000 steps a day and easily measure to see if I did it. For the amount of “push” it’s given me this week to get moving, it’s the best $25 I’ve ever spent!

How Did I Do?

In my first week of wearing a pedometer, I averaged 8,500 steps, or 3 miles per day. I also averaged 3,700 aerobic steps or 34 minutes of aerobic activity per day. I didn’t reach my 10,000 step per day goal but I am pretty pleased that I had over 30 minutes per day of aerobic activity. I’m also certain that if I weren’t wearing this pedometer, the numbers would have been much lower. I will keep my goal at 10,000 steps per day and hopefully work myself up to that level soon.

I highly recommend this little gadget, especially if you’re trying to increase your activity, lose a little weight and improve your health. Make sure you check with your doctor before you significantly increase your activity.

Hearty Vegan Bean Chili with Wheat Berries

Dry, unprocessed wheat berries.

Cooked wheat berries.

Perfect for a Snowy Day

The east coast is covered with snow and by the looks of my family's Facebook pages, my cousins and their children all seem to be staying at home enjoying a "snow day". My husband and I just got back from Minneapolis where it snowed the entire time we were visiting. Snow makes me want a hot, spicy bowl of chili so I thought I'd make that today while I was still day dreaming of beautiful snow flakes.

Have You Ever Tried Wheat Berries?

With wheat being one of the most common foods in most of our households, it's ironic that wheat berries are so uncommon. Wheat berries are just unprocessed wheat from which all wheat products are made. A single wheat berry, or grain of wheat, is made up of the endosperm, the germ and the bran. The germ (containing the highest amounts of vitamins E and B complex) and the bran (containing most of the fiber) are removed when wheat is processed to make bleached, white flour. Over half of the wheat's important nutrients are lost during this process. Eating wheat berries in their natural, unprocessed form provides vitamin B1(thiamin), B2 (riboflavin), B3(niacin), B5 (pantothenic acid), B6, folic acid, vitamin E, manganese, iron, magnesium, phosphorus, zinc, copper, calcium and fiber. Whole grains, like wheat berries, lower the risk of type 2 diabetes, cardiovascular disease and other degenerative disorders.

My First Experiment with Cooking Wheat Berries

I love the nutty flavor of wheat berries. But most of all, I love their chewy texture. Although I've eaten various dishes with this delicious grain while dining out, I must confess I had never actually tried cooking them at home. A few weeks ago, while walking through the Marin farmers' market, I came across a vendor selling organic wheat berries. I quickly bought a bag and had been thinking about what to do with them ever since. I finally decided they would make a perfect ingredient for a big pot of vegetarian chili. Their chewy texture might simulate the texture of meat. The result came out exactly as I had hoped. My husband and I both thought the chili had the texture of ground meat but all the health advantages of a vegan chili.

So What's the Downside?

Most of the bad eating habits in this country are because we don't have the time to cook. The one downside of wheat berries is that they take some time to prepare. I soaked them overnight, rinsed them the next day and cooked them for 1 1/2 hours. The good news is that you can make a big pot of them and store them in the freezer for a month. So when you have time on the weekend, make a big pot of wheat berries, freeze them until you need them and use them in salads, pilafs, breakfast dishes, soups and in this tasty and healthful chili recipe!

Why Soaking is Important

Although some recipes state that you don't have to soak the wheat berries, it's important to soak grains and legumes before cooking. Soaking neutralizes their phytic acid content which can bind (and make less available) important minerals like calcium, magnesium and zinc.

***

Vegan Bean Chili with Wheat Berries

[serves 6]

2 teaspoons extra virgin olive oil

1 large yellow or red onion, chopped

1 large red bell pepper, chopped

4 cloves garlic, minced

1/4 cup fresh cilantro, chopped, divided

2 tablespoons chili powder

2 teaspoons ground cumin

One 14.5 oz can diced tomatoes with green chilies

One 15 oz can black beans, rinsed

One 15 oz can pinto beans, drained

1 1/2 cup frozen corn (or 1 can, drained)

2 cups cooked wheat berries (about 3/4 cups dry)

2 cups vegetable broth

1 sliced jalapeno or 1 chipotle pepper in adobo, minced (optional)

1 medium avocado, diced

To make the wheat berries:

The night before, soak the wheat berries in water. The next day, rinse well and cook in 2 1/2 cups of water with 1/2 teaspoon of salt. After bringing to a boil, lower the heat, cover and simmer for 1 1/2 hours or until they reach the desired texture. Drain and set aside. You can do this ahead of time and freeze the wheat berries until needed.

To make the chili:

Sauté the onion and pepper for 5 minutes, add garlic and cook an additional 2 minutes. Stir in half the cilantro, the chili powder and cumin. Add the tomatoes, black beans, pinto beans, corn, cooked wheat berries and vegetable broth. For additional "heat", add sliced jalapenos or chipotle in adobo sauce to taste. Bring to a boil, lower the heat and gently simmer uncovered for 30 minutes, stirring occasionally. Adjust salt if needed. If desired, add fresh black pepper to taste. Place in bowls, garnish with the rest of the fresh cilantro and diced avocado and serve.

Per serving: 309.6 calories, 5.8 g fat, 0.8 g saturated fat, 0 mg cholesterol, 12.4 g protein, 54 g carbohydrates and 12 g of fiber.

Lose Weight, Help Prevent Type 2 Diabetes and Metabolic Syndrome, and Improve Cholesterol & Triglycerides With a Raw Food Diet - Real Life Testimonial

Kannan before and after a 41 day raw food diet -27 pounds lighter.

A festive dinner blend of raw food and traditional Indian Cuisine.

A Friend and Colleague Gets Troublesome News

I met Kannan when we were both high Tech CEOs in Silicon Valley. We were members of a small group called “CEO Leadership Forum”. The group met monthly to discuss our businesses but we often talked of our personal interests and passions. Since I was also going to school and working on my PhD in Holistic Nutrition, specializing in Raw Food Nutrition, I would often speak to the group about raw food diets. Kannan and others were always politely inquisitive (of course you never know when people are really interested or if they think you are crazy when you talk about raw food diets). When I left Silicon Valley two years ago to devote my time to studying and writing about nutrition, I remained friends with Kannan and his wife and we stayed in touch. I made sure to send them an email each time I posted a new article or recipe on my blog.

At his last doctor’s appointment, Kannan was given the bad news that he was a “border line” Type 2 diabetic and was told to watch out for Metabolic Syndrome (several risk factors that occur together increasing the risk of heart disease, stroke and diabetes). Some of his risk factors were worrisome:

Weight

At 5 feet, 5 inches and 166 pounds, Kannan had an unhealthy Body Mass Index (BMI) of 27.6. BMI is an indicator of total body fat that is related to disease and death. For a healthy BMI between 18.5 to 24.9, he should never weigh more than 149. Calculate your own BMI.

Cholesterol

Even with a mostly vegetarian Indian diet, Kannan’s cholesterol profile was disappointing. Total cholesterol and LDL were high and HDL, his good cholesterol, was too low making his cholesterol/HDL ratio an undesirable 5.0. To have a “low risk” of cardiovascular disease, you want a ratio of 4.0. A ratio of less than 3.4 would be an indication of a “very low risk”. I encouraged him to also get tested for CRP and homocysteine that I believe are better markers for cardiovascular risk. None-the-less, the doctors would like to see an improvement in his cholesterol.

Triglycerides

Kannan had very high triglycerides. Many people who suffer with diabetes or heart disease have high levels of triglycerides so this is a very important indicator. Over the past 4 years, Kannan’s levels have been as high as 268 and never below 162. Normal is less than 150 mg/dL. High triglycerides combined with high LDL or low HDL (Kannan had both) are associated with a faster build up of atherosclerosis. Artherosclerosis, which is the buildup of fatty deposits in arterial walls, can increase the risk of getting a stroke or heart attack.

Glucose Levels and Pre-diabetes

High blood glucose levels is an indicator that your blood sugar is not getting taken into the cells adequately and could be a sign of “insulin resistance”. Insulin is a hormone made in the pancreas that helps the body assimilate glucose for energy. Insulin resistance is where the body is not using insulin properly causing the pancreas to have to significantly increase its production of this hormone. When the pancreas finally gives up trying to keep up with the body’s needs, the level of sugar in the blood rises. This eventually leads to diabetes. Normal fasting blood sugar levels fall between 70 and 99 mg/dL. Kannan’s levels were a dangerous 146 mg/dL and had been as high as 193 mg/dL in a test taken several years ago.

Metabolic Syndrome

Besides insulin resistance and high blood sugar, there are other indicators that lead to diabetes and increased risk of cardiovascular disease. Metabolic syndrome is defined as having any three of the following conditions:

- A waist measurement of 40 inches or more for men (35 inches for women)

- Triglycerides of 150 mg/dL or above

- HDL below 40 mg/dL for men (below 50 mg/dL for women)

- Blood pressure of 130/85 mm Hg or above

- Fasting glucose levels of 100 mg/dL or above

Kannan had met the criteria for both triglycerides and fasting glucose and was on the borderline of 40 mg/dL for HDL. This is why his doctor warned him of metabolic syndrome! Clearly Kannan had to do something quickly or he would be at risk for diabetes and heart disease.

Kannan's Annual 41 Day Ritual

Every year Kannan makes some kind of sacrifice for 41 days. What started out as a religious and spiritual routine based on the Indian lunar calendar, ended up as an annual self-improvement ritual between November 1st and December 11th. One year he gave up rice, a key staple of the India diet, and all other grains except oats. Another year he ran twice a day, every day for 41 days. This past year he called me and told me he was interested in going on a 41 day raw food diet. Luckily I had quite a few raw food recipes on the Foods For Long Life blog so he had plenty to choose from. He and his wife modified some of the recipes with more familiar Indian spices and ingredients.

Kannan's Typical Diet

Before his 41 day raw food diet, Kannan would typically start the day with oatmeal or a Dosa (an Indian crepe made from rice and lentil flour). For lunch he’d enjoy rice and vegetables. Afternoon snacks were typically deep fried Indian treats and dinner was comprised of Indian bread or rice with a vegetarian entrée. When he ate out, which CEOs often do, he admitted he indulged himself in rich and unhealthy foods.

During his 41 day raw food diet he would start each day with a fruit and vegetable smoothie or raw fruits in chia pudding or yoghurt. Lunch would be a nice big raw organic salad with tomatoes, dried fruit and nuts. He would snack on fruits, nuts and either soy or hemp milk or raw goat milk. For dinner he would eat raw vegetable soups based on the blog recipes but he would add some Karela (bitter gourd or melon known in Ayurvedic practices to help lower blood sugar) or Methi (Fenugreek seeds, also common in Indian cooking and known to help treat diabetes and reduce cholesterol). He also added turmeric (long known for its anti-inflammatory properties) to most recipes and some days his wife would sprout some beans for his dinner (I hear she is a master at sprouting!). I really like the way he added familiar foods and flavors to my recipes. Technically he wasn't 100% raw but adding a few non raw items like soymilk and yoghurt helped him succeed.

Impressive Results

Weight and Waistline

After 41 days, Kannan lost 27 pounds, over 16% of his body weight. This gave him a healthy BMI of 23.1. His lost 3.5 inches from his waist and went from a 37.5 inch waist to a svelte 34 inch waist.

After only 24 days into the diet, Kannan had some blood work done. Even with 17 days to go, the results were quite impressive!

Cholesterol

Total cholesterol went down 24%, from 201 to 153 mg/dL putting him in the low risk category from “borderline high”.

LDL was reduced 20% from 122 to 97 mg/dL moving him to “optimal”.

HDL increased 10%, from 40 to 44 mg/dL. This improved his Total Cholesterol/HDL ratio from 5.0 to 3.5 which moved him very close to the “very low risk of heart disease” category.

Triglycerides

Perhaps the most stunning result was a 69% reduction in his triglycerides. His last reading before the diet was 193 mg/dL and after on 24 days it was down to 60 mg/dL. This is well below the 150 mg/dL threshold.

Blood sugar

Fasting blood sugar dropped 20% from 146 to 117 mg/dL, still a bit high but much improved.

Kannan's Reaction to the Raw Food Experience

In the beginning, he felt hungry and got headaches towards the evening. This improved after a few days. (Headaches are common as the body starts a gentle detox from the purity of the diet.) The time for food preparation was something he had to get adjusted to and plan for. Sufficient snacking and drinking enough water was key. It was also a challenge when he went on a business trip and had limited options in restaurants.

Needless to say, both Kannan and his wife were thrilled with the results. He commented that none of the other 41 day fasts and exercise programs had ever produced results as impressive as this. Kannan no longer requires any medication.

In order to maintain his health and weight, he continues to eat one or two raw meals a day and has reintroduced rice and other grains back into his diet. Kannan said, “The good thing about this diet is that I could see my weight reduction almost on a daily basis. The better thing is that other people notice your improvements, including my doctor. The best thing is to get compliments from my dear wife! Thanks Joanne for being a catalyst to help me improve my own health by way of eating a healthier diet.”

Reminder

Before you start a raw food diet or adjust any of your medication, talk to your doctor. You may not experience the same results as everyone’s body and metabolism is different. Now that I’ve reminded you of that, I will tell you that this is certainly not an isolated incident. Go to any raw food potluck and hear other examples of improved health.

Do You Want to Try a Raw Food DIet?

If you (and your doctor) decide you want to try a raw food diet for a week or a month, check out my many raw food recipes and articles. Remember, adding raw plant food to your diet, whether it's just a few fruits and vegetables a day or it's a 2 to 3 raw meals a day, adds healthy enzymes, fiber, phytochemicals, vitamins and minerals to your diet while providing an optimal pH balance for your body.