Good Stuff: Why We Get Fat

What if everything you know about fat, cholesterol, and diet is pretty much wrong?

What if you found out that the science behind the good old food pyramid is, well, not really there?

We’ve been told that a healthy diet consists of lots of grains, bagels, bread, pasta, cereals, rice, etc. and very little fat. What if it’s actually the reverse?

If it is, then it might explain why the rates of diabetes and obesity began to skyrocket as the nation started to implement a low fat high carb diet.

I remember having gained about fifteen pounds when I was first married. I decided I would go on a diet. I read up on the low fat high carb diet and followed it strictly. Two weeks later, I had gained ten more pounds. Did I, at the time, look at the diet and think that maybe there was something wrong with it?

No. That would have been too intelligent.

Instead, I figured something must be wrong with me and continued to try to “eat healthy.” What’s that definition of insanity—doing the same thing over and over again and expecting different results? Call me insane. Or slow. Or too trusting of authority.

It appears that the science of nutrition got hijacked. Government policy then ran away with it. It’s a fascinating and cautionary tale. Let me recommend three books that explain what really causes us to deposit fat and how we got off track.

The first is Why We Get Fat by science writer Gary Taubes. In it he reveals the bad nutritional science of the last century, why the good science was ignored, what really causes us to store fat, and what to do about it.

The next is The Obesity Code by Dr. Jason Fung. Fung is a kidney specialist. Obesity and diabetes are the root of many kidney problems. And so he decided to help his patients by strop treating symptoms and get at the root cause. Fung’s gift is clarity. He explains how obesity and diabetes became an epidemic, the errors in how we think about calories and diet, and then he explains in great clarity the new model of what really causes obesity and how to reverse it.

The last is The Big Fat Surprise: Why Butter, Meat & Cheese Belong in a Healthy Diet by investigative journalist Nina Teicholz. She spent nine years investigating this, and the book reveals how the misinformation about saturated fats took hold in the scientific community, government, and the public and how recent findings overturn these beliefs. It’s a startling history, a cautionary tale showing how ego, bias, and premature institutional consensus allowed dangerous misrepresentations to become dietary dogma.

If you’re dealing with obesity, heart disease, or diabetes, I think you’ll find these books very interesting.

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  • Good Stuff! Mitty, Non-Stop, and The Winter Soldier

    the-secret-life-of-walter-mitty-poster-bigThe previews for The Secret Life of Walter Mitty didn’t look interesting at all. Furthermore, I’m not the biggest Ben Stiller fan. He’s a fine actor; I just haven’t been in the audience for a lot of his movies. Then someone I know recommended the film, and I decided to give it a go with Nellie.

    We didn’t have high hopes. I mean, look at the movie poster. Does that get you excited? She thought it was going to be dumb. I thought it was going to be dumb. But after five minutes, we found ourselves enjoying the characters and story. We finished it, both of us absolutely delighted. I liked it so much I corralled my two daughters into watching it with me. Then I watched it again. I think I watched it four times total. And I enjoyed it as much, maybe more, each time.

    Walter is a great guy who has had to play it safe and practical his whole life. When his and his co-worker’s jobs are threatened, he takes action and finds himself on a journey that starts in, ta-dum, Greenland. The movie’s got adventure, a slow-burn romance, and a cast of funny and quirky characters. But it isn’t mad-cap humor. It’s not a gushing love story. It’s something else. Something that left me feeling like my life had been leavened with a fine light joy. Give it a shot; I think you’ll be glad you did.

    * * *

    non-stop-movie-posterThe previews for Non-Stop with Liam Neeson and Julianne Moore looked great. I’m happy to report that it was every bit as good as the previews promised.

    Neeson plays a federal air marshal. While on a flight from New York to London, he gets a text telling him that unless 150 million dollars is transferred to an offshore account, someone will die every 20 minutes. But it’s not so easy finding the killer. The deaths are almost inexplicable. And things soon start to spin out of control.

    This movie is filled with surprises and suspense. And it moves. Thrillers normally move quickly, but this one was on turbo. But that doesn’t mean the story was a bunch of light and noise. Quite the contrary. The writers skillfully balance the mystery, action, suspense, and even the character backstories. A lot of folks liked Taken. I liked this better than that film. In fact, it’s one of the better thrillers I’ve seen these last few years.

    * * *

    winter-soldier-poster-no-maskI’m a superhero lover, have been since I was a kid watching the Superfriends cartoon every Saturday morning. But I never know if I’m going to enjoy a superhero movie. I love the genre, but for some reason so many of the films go for effect over story. It drives me nuts. The movie ends, the lights turn on, and I sit in my seat and go “huh.” So I’m happy to report that Captain America: The Winter Soldier actually delivers.

    I cannot say the same for Captain America: The First Avenger, the first in this series. That movie fell apart halfway through the film. The beginning was this wonderful story about a runt trying to do his duty and volunteer. The second half lost all its heart and turned into one big yawn. So for those of you who didn’t like that first film, know that this is a case of the sequel being far better than the original.

    In this one, SHIELD, the organization that directs the Avengers, comes under attack from within. Captain America and Black Widow have to uncover who is behind it and stop them before it’s too late. There are a lot of cool visuals and awesome action scenes. For example, I loved how Captain America “parachutes” into the opening mission. I enjoyed watching him and Black Widow fight in their distinctive ways. But the film didn’t focus on the tech or the super powers. It focused on the characters and the story. The plot includes a number of delicious surprises and reveals. There are funny moments and some poignant ones. And not only did this movie, unlike the first one, develop a single story all the way through, but it also echoes with our current search for national security.

    If you liked Iron Man and Iron Man 3, I think you’ll enjoy Captain America: The Winter Soldier.

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  • Good Stuff! 2 Sauces You Don’t Want to Miss

    What have the Dutch got that we ain’t got?

    Well, besides signs like this.

    geenhondenpoepopdestoep

    Which is frequently accompanied by the words “Geen Honden Poep Op De Stoep”(no dog poop on the sidewalk).

    I’ll tell you what they have—easy access to sambal oelek (SAHM-bal OO-lek). Sambal oelek is Indonesian for “dang good chili paste.”


    SambalOelek

    And why I started this post with the dog sign, I don’t know. Probably not the best lead in for food. But put that out of your mind now.

    You have avoided the dog, and are now sitting down to a delicious meal. And it’s been made even more delicious because you used sambal oelek. “Sambal” means something like “condiment” or “sauce.” There are a lot of different sambals, of course.  Oelek refers to a type of Indonesian stone mortar and pestle used to grind things. So a rough translation is ground sauce.

    And this sauce/paste is awesome. Now, I’m not a spicy foods guy. In fact, whenever we eat out, and I’m asked how spicy I want my food, I always choose mild. I hate super spicy food. But sometimes a little spice can transform a dish.

    You want to perk up your stir fry? Sambal oelek.

    You want to refresh your scrambled eggs? Sambal oelek.

    You want to try a new kind of PBJ? Sambal oelek.

    A spicy PBJ? Oh, baby.

    I was introduced to this BPJ when I was on my mission in the Netherlands. BTW, it’s not by accident I became of fan of Indonesian food while on my mission. Indonesia used to be a Dutch colony, and so there are tons of Indonesians there. For almost a year, I lived in rooms rented out of the houses of Indonesian landladies who cooked our lunches or dinners for us.

    So one day I watched one of my fellow missionaries spread sambal onto a piece of bread, then follow with peanut butter and a touch of jelly. At the time, I was grossed out. Then I tried it.

    Have you ever had satay? It’s the Thai and Indonesian version of BBQ. It usually comes with this marvelous spicy-sweet peanut butter sauce. If you have, you know you love it. And this, well, this is what you call the sambal PBJ variation of satay.

    If you like Thai, you’ll love this stuff.

    So where did I find it?

    World Market.

    And if you don’t have one close, you can get it on Amazon. Yeah.

    But, wait. There’s another mild hot sauce that you don’t want to miss.

    My two daughters just returned from their missions. One went to Kentucky. At the end of her mission, she was teamed up with one Sister Barajas from Mexico and assigned to work Spanish-speaking folks. And Sister Barajas introduced her to Cholula.

    Cholula

    Heavenly Cholula. Not too spicy. No weird taste like Tobasco.

    You want to perk up your stir fry? Cholula.

    You want to refresh your scrambled eggs? More Cholula.

    You want to try a new kind of PBJ? I don’t know. I haven’t tried that yet. But it’s good on steamed veggies. Good just about anywhere you want a fine little zing.

    Where can you find it?

    Walmart.

    How easy is that.

    If you like mild spice, the little bottle with a wooden top is going to become your friend.

    Okay, so what if you don’t like sauces?

    cafe_zupas

    How about a great soup and sandwich. Here’s the freebie recommendation. If you live close to a Cafe Zupas (Arizona, Idaho, Nevada, Utah), try to new Roasted Veggie and Quinoa soup along with a sandwich. I had the California Turkey. It was delicious. It comes with a little bit of French bread and a chocolate dipped strawberry.

    Life is good.

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  • Lone Survivor by Marcus Luttrell

    I’m a sucker for military stories. I wanted to be an ARMY Ranger was I was in my teens. Wanted to go commando. Still regret it to this day that I didn’t. And so when a friend told me about Lone Survivor by Marcus Luttrell with Patrick Robinson, I had to read it.

    In June of 2005 four U.S. Navy SEALs took up a position on a godforsaken mountain in Afghanistan close to the Pakistan border. Their goal was to capture or kill a notorious Taliban/al Qaeda  leader whose small army had been ambushing and killing Marines. The problem was: three goat herders stumbled upon the SEALs not very long after they got into position.

    If the SEALs don’t kill the goat herders, they will almost assuredly alert the Taliban force. SEALs are the best. But four against two hundred doesn’t compute. If they do kill the goat herders, then they’re sure someone will find the bodies. The Taliban will claim US soldiers are killing innocent civilians.  And the US media will pick it up. The SEALs were sure they will end up being tried for murder. It wouldn’t be the first time.

    The SEALs let the goat herders go. Within hours the Taliban show up. Four SEALs. Two hundred plus Taliban armed with rifles and grenade launchers who have the high position on a mountain with plummeting slopes and very little cover.

    Lone Survivor tells the story of Marcus Luttrell, the leader of that SEAL team, his training as a SEAL and then that desperate fight in the mountains. He and the other three SEALs fought ferociously. He was the only one to survive.

    I had to force myself not to read this book in one sitting. Not only do you get a great story, but you also get insights into what makes a SEAL and their system of values. You’ll get to know a man who makes you want to stand up for God and country. And you’ll marvel at the courage of those who fight in our armed services.

    I loved this book. May God bless the men and women who risk life and limb for all the rest of us. For the rest of us, we can see what they face in this excellent first-hand account.

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  • The Avengers & The Paris Grill

    Edit: I wrote this like a month ago and thought I posted it. But there is was in my drafts. Somebody give me some Ginko extract.

    The Avengers

    The Avengers is Marvel’s latest installment of the films in the Avenger world—Iron Man (2008), The Incredible Hulk (2008), Iron Man 2 (2010), Thor (2011), and Captain America: The First Avenger (2011). 

    Iron Man is, by far, the BEST of all of them.  I thought Captain America might be just as good, but the movie lost its way about half way through.  The others are okay, not anything to jump up and down on the couch about. So while I was looking forward to seeing The Avengers, I wasn’t expecting anything special. I’m happy to tell you that The Avengers is good. Not as good as Iron Man, but much better than all the others.  And certainly well-worth the price of admission.

    The earth is in possession of an artifact of immense power called the Tesseract, which isn’t a made-up name. In geometry a tesseract is a cubic prism—some four-dimensional thing which boggles the mind. But in this movie and Captain America, the tesseract is a blue cube that can open portals to different parts of the universe or run Nazi war machines.  The problem is that there are other beings in the universe.  Some of these would like to be able to run their own Nazi machines and subjugate all species on every planet.  So they get Loki, Thor’s adopted brother, to lead an army to raze the earth and retrieve the artifact.   

    Of course, earth’s forces aren’t strong enough to repel this alien force. That is, unless you call upon the Avengers—Iron Man, Thor, Hulk, and Captain America. As well as Avengers who haven’t had their own movies yet like Black Widow, Hawk, and Nick Fury.

    It all sounds a bit much, and in the hands of a lesser writer it might have been. But Joss Whedon (Serenity, Firefly, Buffy the Vampire Slayer) wrote the script and directed the movie. And he did a fantastic job. Instead of thinking we came for a barrage of special effects, he takes time to build the characters and relationships so we care about the action when it arrives. He does use the idiot chaos cinema technique for some of the action, but not nearly as much as was in Hunger Games. More importantly, he makes up for the error of his ways with a number of laugh-out-loud moments. Hilarious moments.  In fact, the humor is one of the main reasons why this movie was so good.

    If you like super hero movies, you’ll love The Avengers. Maybe not as much as you like Iron Man or Spider Man 2 or the Nolan Batman series. But close enough to have a great night out.

    The Paris Grill

    The Paris (Idaho) Grill has opened another restaurant in what used to be the Bear Lake Motor Lodge Cafe.  The cafe was okay. Nothing to write home about.  So I didn’t know what to expect with the new grill.  However, I took two of my daughters out last night for dinner.

    The Paris Grill has four menus. I don’t know why they keep them separate, but they do. One for breakfast, lunch, dinner, and another for their pizzas.  We opted for the “Burgers n Pastas n Salads” menu which I guess is the lunch menu, but was what we ordered our dinner off of.

    Confused yet?

    Luckily, the food’s good enough that the menu business doesn’t matter. The lunch menu features a number of regular sandwiches—BLT, chicken cordon bleu, French dip.  But it also offers some signature sandwiches like a kielbasa and pepper sandwich, something called the Hobo Deli (which is tasty sounding combo of sour dough bread with pepper cheese, roasted turkey, bacon, grilled tomatoes, and cilantro dressing), as well as the Monster Grill—roast beef topped with caramelized onions and peppers, mushrooms, and provolone cheese.  I opted for the Monster Grill. My girls skipped the salads and ordered a hamburger and the chicken cordon bleu with mashed potatoes.

    The first words out of my daughters’ mouth when eating the mashed potatoes were “ooh” and “yum.”  That was followed by another “ooh” and “yum.”  The potatoes were good.  And they were made from scratch.  The sandwiches were tasty as well.  Good enough that I’m going to go back to the grill to try their dinner menu with my wife.  

    We topped the dinner off by splitting one of the grill’s big, hot cinnamon rolls.  The prices for the lunch items were reasonable—around seven or eight bucks—and they were big enough that the girls took half their meal home.  

    If you’re in Garden City, Utah and looking for something besides burgers and shakes, try the grill.  I think you’ll be quite satisfied when you walk out the door.

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  • Laff and Learn

    My daughters have introduced me to Studio C, a comedy program that started with The Divine Comedy troupe on the BYU campus who all growed up and were given a gig on TV. They do these  hilarious skits.

    Like “Drivers Ed”

    And “Blind Date“.

    And “Shoulder Devil”.

    I hope you enjoy them as much as I do.  BTW, Studio C airs weekly on BYUtv.

    My oldest daughter introduced me to Olan Rogers. Who is crazy.  Here’s “Ghost in the Stalls”

    If you loved that, I think you’ll enjoy “Midnight Claw”  

    Sock slouch . . .

    Next is John Branyan’s brilliant “Three Little Pigs”. My family and I have been enjoying this for months.

    Finally, here’s something to think about. You know I enjoyed Jonathan Haidt’s book The Righteous Mind. Matt Wolfe pointed it out his TED talk to me. The one that preceeded his book. If you’re conservative, like I am, this talk will, at times, annoy you.  But the ideas behind it are great.

    If you want to be equally enlightened but less annoyed, let me suggest you watch Bill Moyer’s interview of Haidt instead.

     

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  • |

    No Apology

    The Book

    Political TV ads can be fun. And annoying.

    Debates can be fun. And maddening.

    You can indeed learn things about the candidates from watching the ads and debates. But fifteen and thirty second snippets of information really don’t give you the full picture. And sometimes they actually hide the facts, producing nothing more than informational smog.

    Recently, I decided I wanted to really know what Mitt Romney thought.  What he was about.  What he hopes to accomplish if he wins the presidency. If Mitt was someone in my neighborhood, I’d go visit the man, and we’d have a chat.

    I’d ask him about his ideas and past. I’d ask him to give me examples. Because of the nature of the issues at stake and the number of them, I imagine our chat would probably last a few hours.  It might stretch over a number of evenings.

    Of course, I’d want time to consider our chat and determine where I did and didn’t agree with him. I’d want to hear what others thought. And I’d want to look into his history, his successes and failures.

    But the first step would be to go to the man himself and hear him out.

    I hate it when people put words in my mouth. I’m sure Romney, or anyone else running, hates that same thing. If I were running, I’d would hope folks would take the time to hear me out. They may ultimately disagree with me on many or a few things. But I’d hope, as they are gathering information, that they would take the time to actually go to the source and listen to what I myself had to say.

    Unfortunately, I can’t walk around the corner and knock on Mitt’s door. But he did write a book that was published in 2010, and it’s probably the next best thing to talking to Romney at his kitchen table. The book is called No Apology: The Case for American Greatness.

    I’ll admit I thought it was going to be a dry guide book explaining his position on every hot political issue. It’s not a guide book.  In fact, he leaves a number of topics out. Nor was it dry.

    I also suspected it might be a scathing attack piece on the Obama administration. It’s not that either.  Not even close. He does criticize some things where he and Obama differ, but he also commends him on a few things. Either way, Obama is a very small part of the book.

    So what IS this book?

    Romney states its purpose in the introduction: it’s “about what I believe should be our primary national objective: to keep America strong and to preserve its place as the world’s leading nation” and “the course I believe we must take to strengthen the nation in order to remain prosperous, secure, and free” (2). It’s about his ideas on how to make sure America does not falter as so many nations have, but remains wealthy, happy, and productive.

    I finished the book yesterday. I found it interesting, personable, sometimes surprising, and insightful.

    I found Mitt Romney to be a man self-deprecating humor.  He’s also a thinking man, one who likes to look at data to see what it shows. It’s clear he’s a man who does NOT think he knows everything or has a monopoly on every good idea, but he’s also a man who demands evidence.  I also saw a man who is kind.  He doesn’t talk much about his 14 years of service as a lay minister in his church in this book, but you can see how those years changed him as he discusses helping the unemployed, out-of-wedlock births, and single-parent families.  Finally, I saw a man who loves, LOVES, America and is convinced she can remain the hope of the earth, but only if we do things that foster our strength.

    This book outlines what he thinks those things are.

    The book is written in a conversational and easy style with many examples from his personal experience, studies, and history. Romney’s record of accomplishments demonstrates his skills and hard work ethic. This book explains to what end he would apply that skill and work.

    If you’re planning on voting this November for the president of the United States, I think you’ll find this book very useful.  You may end up agreeing with many things he says. You may end up disagreeing with him on many points. But before you can do either, you need to understand what Romney’s position actually is.  And the first step in doing so is to fully hear the man out, in his own words, from his own lips.

    As a result, whether you end up deciding he’s your candidate or not, you WILL come away with important insights into the issues discussed.

    What’s Next

    I want you to know that I do not worship George, Ben, Tom, Adam or any of the other guys who formed our constitution and started this nation.

    They put their lives and fortunes on the line for what they believed in. And I am immensely grateful for what they did.  I enjoy tremendous freedoms because of their courage, determination, and sacrifice. Those guys, by-and-large, rock!

    But I do NOT believe that their words are scripture nor that their ideas are sacrosanct—merely to be accepted and not to be considered and questioned and disagreed with.

    Even so, these guys were gutsy and brilliant. They attempted something everyone thought would fail.  Something that HAD failed every time it had been attempted in their recorded history. But they pulled it off and changed the world.

    These guys believed in the common man. They believed that the educated common man was the best person to hold the reins of government. Thomas Jefferson thought up a rhyme to make the idea easy to remember.  He said, “If a nation expects to be ignorant and free in a state of civilization, it expects what never was and never will be.”

    I can’t argue with that.

    Of course, we’re not going to become experts on every policy issue. But we certainly can become informed on the broad principles and issues. And we can certainly become informed about the candidates.

    Because I found No Apology so useful, over the next few days I’m going to summarize Romney’s main points, chapter by chapter, here. I’ll also point out interesting ideas and facts he shares as well as share any questions, quibbles, or disagreements I have.

    I hope you find it useful. More importantly, I hope you read the book and join in the conversation.

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6 Comments

  1. Thanks for the latest update as you explore this concept re health and diet; I’ve been waiting patiently 🙂

    2018 is the year i specifically try different things. I’ve lost 85 lbs over the last 5 years primarily via nutritional choices -but mainly according to typical food pyramid guidelines. I am interested in both increasing my activity along with alternative thoughts on food choices.

    So this will be something i am very interesting in following. Keep the updates coming!

  2. 85 is a lot, my friend. I’m betting you cut sugar, refined carbs, and processed foods. Correct?

  3. You got it – that was the main thrust.

    Best efforts were to contain suger <= 38 gm/day and total carbs at 180 gm/day, concentrate on whole grains and whole foods, avoid sweeteners from artificial sources, watch sodium and limit fats (hence interest in your study).

    When most successful, I was tracking intake with My Fitness Pal (or similar): Which is a lot of work! I recently retired -so now i have the time to test plans and use the tracking tools correctly. I have proven that "every now and then" will just not create the linear results that i want (and need).

    Anyway, I should have just said "yes" 🙂

  4. Were you taking any meds that you were able to drop?

    The thrust of all this new thinking on diet revolves around insulin which above a certain level basically tells fat cells to hold onto the fat. When it drops, it opens the doors and allows the fat to be used. Insulin resistance is a condition that has you producing chronically high levels of insulin.

    There are a number of things that increase insulin, so the idea is to change those to work for you, decreasing insulin, as opposed to increasing it.

    – Sugars
    – Processed carbs (flour-based products, corn-based products, etc.)
    – Artificial sweetners
    – Frequent eating
    – Not enough sleep
    – Too much stress
    – Some drugs

    You can augment with exercise, but activity alone won’t budge it because the key drivers are what you eat, sleep, etc.

  5. Ok, you are either prophetic, a doctor, very very well studied (my guess!),,,, or you recently stayed at a Holiday Inn 🙂

    The variety of topics you write about is truly a blessing, John. Keep it up.

    SHORT VERSION
    [1] In last 2 years i have dropped need for Insulin injections to control blood sugar + also dropped blood pressure medication; all due to better nutrition choices and weight loss.

    [2] The information you share above is spot-on. You should write a book 🙂

    LONGER VERSION (feel free to stop here if intrest has waned 🙂

    I have always been a workaholic -ignoring most other aspects of life; including my own well-being. I just never thought about diabetes or poor health.

    i was diagnosed with type 2 diabetes about 11 years ago – I have had it well in control since then; initially involving insulin injections.

    About 6 years ago, i decided to take my life back and take charge of my health. I have a wonderful team of professionals that help me discern truth from fiction, get-rich-quick-schemers, etc. Albeit they are mostly etched in traditional medical/nutritional thinking.

    Hence, with better nutritional choices, experimentation with healthier cooking techniques (e.g. pressure cooker), executing a sleep study [=> CPAP use], identifying stress catalysts and then finding ways to mitigate such – I’ve lost the 85 lbs, feel much better, BS and BP very stable, and dropped the two meds i mentioned above.

    For anyone that has read all this, bless you -your patience is appreciated. I have no more secrets.

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