However, in a new book, “The Starch Solution”, Dr. John McDougall and wife, Mary McDougall, describe how eating specific starches will help to promote optimal wellness and a healthy body weight. 

Even Broccoli Contains Carbs

The title of the book is a little misleading.

When the authors say “starches”, they mean plant-based carbohydrates. Don’t forget that every single plant food out there contains some form of carbohydrate.

Those carbohydrates, or starches, may be very small amounts in some plants, but they still exist. The focus is on eating more of a plant-based diet.

No, the McDougall’s do not recommend eating processed carbohydrate products like chips, crackers, or cookies. But, they do allow rice, pancakes, and corn!

Starch Solution Highlights

• Starches to include on the plan: barley, buckwheat, corn, millet, oats, rice, rye, sorghum, wheat, wild rice, beans, lentils, peas, carrots, Jerusalem artichokes, parsnips, potatoes, salsify (a root vegetable), sweet potatoes, winter squashes, and yams.
• No meat, eggs, dairy: vegan
• Anti-western diet: All of the principles of the book go against the stereotypical Western diet of half a plate (or more) of animal meat, high fat, and small portion of carbohydrates and vegetables.
• Claim this is the “real” Paleolithic diet: The McDougall’s discuss that all major populations were based on starches, and those populations stayed relatively thin and healthy. But, the problem is that these populations were not 100% vegan either.

Just Another Vegan Diet?

The Starch Solution recommends Vegetable oils like soybean, corn, and safflower oil. This is one food category that will not help to improve health, but it is still vegan. So, it is important to not take every piece of diet book advice to heart.

Portions of meat have grown out of control in about the last 50 years. There is a definite need to reduce meat intake across the world—especially, in the Western world.

A focus on a plant-based diet would help to heal many populations. Therefore, this Starch Solution Diet could help many improve their health. This is mostly due to the focus on high quality starches and plenty of fruits and vegetables.

What do you think; would you eat a diet based on high quality starches?

The Starch Solution is available for a discounted price on Amazon.

The film was produced and funded by the Institute of Medicine, Centers for Disease Control and Prevention, the National Institutes of Health, the Michael & Susan Dell Foundation and Kaiser Permanente. 

Although the film is about America, there is still growing concern for obesity across the entire world. And this film displays where we are all headed if we don’t make a change.

Watch the Trailer

If you don’t have time to watch long, drawn out film, I will give you my short review of a few key takeaway points for part one of the film.

9 Alarming Statistics

• Overweight children are more likely to have high blood pressure and 77% of the obese children remain obese as adults.
• 7% of children at a healthy weight become obese as adults.
• 1/3 or less of all Americans are able to maintain healthy weight.
• There is not one gene that makes a difference in whether or not you are obese. It is a multitude of genes.
• There is a genetic predisposition to obesity, but it is also caused by the environment and behavior. There is no nature vs. nurture—it is both genes and the environment that make a person overweight or obese.
• Obesity is driving the epidemic of diabetes and rates continue to climb. We haven’t reached the maximum rate yet.
• 13% of all children have fatty liver disease. 38% obese children have fatty liver disease, and this is something we have never seen before.
• The good news is that after 48 hours of proper diet, you can start to reverse fat on the liver.
• Having health complications doesn’t mean you have to be “huge”. Just a “little overweight” can pose health risks.

Ideal Cardiovascular Health Behaviors

1. Optimal cholesterol
2. Normal blood pressure
3. Not having diabetes
4. Lean body mass index
5. Not being a smoker
6. Physical activity
7. Healthy diet

The shocking alarm is that less than 1% of Americans have all of these healthy behaviors.

People Aren’t Ignoring Obesity Anymore

We are now in “damage control mode”, and recognizing that there is a weight problem in the nation. We recognize that not only is obesity hurting the health of the nation, but it is affecting the workforce and productivity.

My concern is that this is just another documentary lamenting the obesity and food crisis. My real question is, what are we going to do about it? And how?

Perhaps they will tackle that in parts 2, 3, and 4 of the film.

You can watch Weight of the Nation for free on HBO here.

“I am so frustrated with my ability to lose weight. I exercise 5 days per week, and still can’t seem to lose weight. I make all the right choices when eating out, too.”

Think about how many times you eat out. As simple as it seems, eating half (or more) of your meals at restaurants can make it extremely difficult to lose weight even if you “make the right choice”.

We often lose track of how many meals we are eating out, and then seem mystified as to why we can’t see the pounds drop.

Cut Calories in Half

Restaurants sneak in extra oils, butters, and mystery sauces creating high calorie foods.

By cutting 2 tablespoons of butter or oil, you can save 200 to 300 calories. That equals half a pound of weight loss every week!

Serve Your Own Portions

At restaurants, you don’t have as much control over the portion that is on your plate. When at home, you can easily follow the half plate vegetable rule.

However, the restaurants will serve up double or triple what you need to eat for a meal, and likely, not enough vegetables. You can also use smaller plates at home.

Plan, Plan, Plan

Make sure to plan out your grocery shopping list and the meals that you will have for the week. When we fail to plan, it is easy to resort to take-out food.

The extra 10 minutes is worth it—for your health and wallet! You will be trimming your waistline and your budget.

The key to succeeding is to be committed. Stick to the rule of eating from home, and your health will improve.

Here are a few of my favorite healthy recipe websites for home cooking:

• Skinny Taste 
• Spark Recipes
• Eating Well

Do you have any tricks for eating at home more?

Some are saying that alternate day dieting will help to keep you satisfied, but ultimately result in a calorie deficit and weight loss.

After all, Dr. Oz uses this technique for himself, so it must be effective, right?

Don’t Mess with Metabolism

1. The big problem here is that you are playing with the metabolism. You would put your body in starvation mode one day, and then at a more normal calorie diet the next day. This could set you up for overeating and defeat the purpose of the diet plan.

   Plus, studies have shown that long term yo-yo dieting over the years can slow the metabolism.

2. The creators of this diet thought that by never staying consistently low with the calories, one would be able to avoid the “starvation mode” metabolic slow-down. You would be able to eat low calorie one day, and then the next day, rev the metabolism.

   This is a great idea, but the metabolism is not that sensitive. It takes years of following a specific calorie level to change the metabolism.

Instead, Find Your Perfect Calorie Level

If your goal is weight loss, finding the perfect calorie level is the key.

It is tricky, but if you create a calorie deficit that is not too low, you can trick the brain into thinking you are not dieting. You will not get as hungry, will still stay satisfied, and keep the metabolism revved.

This type of calorie level usually results in .5 to 2 pounds of weight loss per week.

The One Positive

Following the alternate day diet can actually keep you satisfied with your food intake. Knowing that you can have a normal calorie level some days and only have to deprive yourself a few days is a relief for many.

However, the positive does not outweigh the negatives.

Have you ever tried this high calorie, low calorie diet?

This means more sweating and fluid loss if exercising outside.

Instead of an unnatural sports drink like Powerade or Gatorade, why not try natural coconut water?

Afterall, it’s everywhere and there’s good reason to give into the coconut water fad.

Nutritional Benefits

• Excellent electrolyte source: Over 500 mg potassium per serving (more than a banana), and also contains sodium, magnesium, calcium, and phosphorus. 2000-3500 mg of potassium is recommended daily.
• No added sugar: Naturally occurring sugars
• Lower acidity
• Detoxifying
• Prevents dehydration
• Heart healthy: Due to the high levels of potassium
• Prevent or helps improve kidney stones

Just because this beverage sounds like a natural health elixir doesn’t mean you should drink it all day long. More is not always better. Those with any kidney conditions or concerns should never consume high potassium drinks or foods without discussing with their doctor first.

Watch the Calories

Even though the beverage is labeled as a type of “water” this does not mean low calorie. One 8.5 oz. serving is about 45 calories, and 15 g carbohydrate (11 g sugar).

It is recommended to drink a “sports beverage” only after 60 minutes of exercise. Any duration that is shorter is considered not long enough to lose enough calories/fluid/electrolytes to consider a supplemental beverage.

Coconut water is ideal for higher sweat activities like Bikram yoga, cycling, or high heat exercise.

Brand to Buy

Vita Coco sent me a few free samples of their coconut water to try. I like their brand because it is all natural and made with pure coconut water and some vitamin C to keep it fresh. They also have some flavors with some fruit puree added. This adds about 9 grams of sugar per serving.

There are other brands out there like Zico or O.N.E. coconut water that are very similar. It just depends on your personal preference.

Have you tried coconut water for your sport’s beverage?

This new variety is called “light and lean” for the lower calorie level.

We liked her burritos, so is this finally a healthy frozen meal option?

Healthy Positives

• No added MSG
• Trans fat free
• No preservatives
• Organic ingredients
• Some gluten free and vegan options
• Complete protein vegetarian meals
• Kosher
• No GMOs (genetically modified organisms) used
• Less than 600 mg sodium per entrée
• Less than 300 calories per entrée

Not Many Negatives

There are not many drawbacks to choosing these light and lean Amy’s meals. The only negative is that if you are trying to watch your sodium levels, it would be hard to keep low. Most meals are, on average, 550 mg.

Watch out for plastic packaging as well. When we microwave food, it is possible that toxins can leach into the food. To be safe, remove the frozen food from the packaging and heat on a ceramic or glass plate. Or, look for the package to say it is BPA free.

Varieties of Amy’s Meals

• 3 Cheese Penne Bowl: 270 calories
• Bean & Cheese Burrito or Enchilada: 280 calories
• Cheese Pizza: 270 calories
• Italian Vegetable Pizza: 280 calories
• Pasta & Veggies: 210 calories
• Roasted Polenta: 140 calories
• Soft Taco Fiesta: 220 calories
• Spaghetti Italiano Bowl: 240 calories
• Spinach Lasagna: 250 calories
• Sweet & Sour Bowl: 250 calories

These meals are perfect if you are watching your calorie intake, but need something quickly (or a back-up meal!). If you feel these meals are not filling enough, try adding a side fruit or vegetable, or even a side of beans or lentils for more protein.

Another idea would be to re-create these meals at home from scratch. You can make multiple servings, and then re-heat for lunches or dinner.

Have you tried Amy’s frozen meals?

The closer we eat to bedtime, the more likely we are to store those calories or eat in excess.

It can be a tough challenge to overcome, but follow these doable steps to a new you.

5 Steps to Eat Less at Night

1. Eat enough earlier in the day. Don’t let your body clock get confused and shift to eating too much later in the evening. Focus on eating more at lunch and breakfast. Making lunch your “biggest” meal can help some. This helps to make sure that in the evening you are not feeling excess hunger, and can prevent overeating.
2. Eat a balanced dinner. Follow the rule of half a plate of vegetables, one quarter a protein source, and the other quarter a healthy carbohydrate source. By doing this, you will feel more satisfied.
3. Allow yourself one post-dinner snack. The trick is to eat this snack or dessert right at the end of dinner. This acts as a signal to the brain that you are finished with your food intake. Move on with the night, and focus on other tasks or relaxation that does not involve food.
4. Choose a new nighttime routine. If you would normally grab a snack at a certain hour, replace it with a new habit or behavior that does not involve food. Start a new hobby, craft, or relaxation technique. Try doing things with your hands like knitting, journaling, or a puzzle. Anything goes!
5. Brush your teeth. As simple as it sounds, this can be one of the best techniques. When you are finished with dinner, brush your teeth about an hour after to prevent you from snacking on more food. Who wants to brush their teeth again?

Do you have any tricks you use to stop excess snacking?

Be aware of the amount of sugar that you may still be consuming at these popular frozen yogurt stores.

The word “Yogurt” Doesn’t always equal “healthy”…..

Frozen Yogurt Chains

• Pinkberry: ½ cup of chocolate frozen yogurt contains only 15 grams of sugar (some of this from the natural milk lactose), 120 calories, and 15% of your daily value for calcium.
• Yoforia: Uses only organic dairy from Stonyfield Farms and similar companies. ½ cup serving= 19 grams sugar
• Yogurtland: Has some flavors that contain no added sugar for 80 calories and 6 grams sugar per ½ cup. But, this means those are sweetened with aspartame and acesulfame potassium.
• TCBY: Also has some flavors with no sugar added, but uses Splenda and sugar alcohols instead of aspartame making this a slightly better choice. Other flavors are about 17 grams of sugar per ½ cup. Does contain some nasty additives like propylene glycol.
• Red Mango: A “cleaner” frozen yogurt that is all natural, gluten free, and uses no high fructose corn syrup. ½ cup is still about 20 grams sugar.
• Yogurt Mountain: Contains the most preservatives and additives like polysorbate 80, sodium benzoate, and food colorings.
• Tutti Frutti: Offers soy frozen yogurt for those with food sensitivities or allergies!

What to Watch Out For

• High fructose corn syrup, and processed milk is often what you are paying for when you buy frozen yogurt. Look for more natural chains like Yoforia and Red Mango that are either all natural or use organic ingredients.
• Don’t forget about the toppings! Some may contain trans fat like the cookie dough bites, or other cookie and candy add-ons. Choose fruits instead to add an antioxidant (and fiber) punch!
• Don’t believe the probiotic claims. Many of the active cultures are killed in the yogurt processing.
• “Tart” yogurt does not mean less sugar. They have the same, or even more, grams of sugar.

Moderation is Key

Of course you can enjoy some frozen yogurt. It is often a lighter, lower calorie choice. The most important thing is to watch your serving size. Don’t fill up the giant bowl they give you. Use half a fist as a good visual for a ½ cup portion. Then, top with some fruit, and you have a nice and light treat!

Do you enjoy frozen yogurt?

But, is it important to slow cook brown rice for 50 minutes?

Or, can we save time and buy microwavable brown rice and still get the same health benefits? 

Almost Identical to Slow Cook Brown Rice

The short is answer is yes, buying microwavable brown rice gets you similar (if not identical) nutrients to slow cook brown rice. There may be some extra health benefits from choosing parboiled brown rice (form that is found in microwavable rice).

• May increase the B vitamin content in the brown rice due to increased soaking of the grain.
• Improves the grain’s ability to act as a resistant starch. These resistant starches may help to improve satiety, decrease insulin response, improve fat metabolism, and improve digestive health.

How Important is it to Eat Brown Rice?

Brown rice still has the bran and germ intact making the vitamins, minerals, fiber, and phytochemicals still intact. White rice removes everything except the endosperm (starch) leaving it devoid of nutrients.

Additionally, the white rice creates a greater insulin response, meaning diabetics and those sensitive to changing insulin levels should limit their white rice consumption.

All brown rice contains 88% of your daily value for manganese (per 1 cup). Manganese helps to form superoxide dismutase—a scientific name for a potent antioxidant “helper”. So, brown rice can help us ward off free radicals!

Brands to Buy

• Uncle Ben’s Microwavable Ready Rice
• Annie Chun’s Sprouted Brown Sticky Rice
• Minsley Cooked Organic Brown Rice
• Seeds of Change Organic Quinoa and Brown Rice
• Minute Ready to Serve Brown Rice Cups
• Hinode 90 Second Brown Rice

You could always make the slow cook ahead of time, and keep it in the refrigerator for a few days. When you are ready to eat it, just microwave!

Have you tried the microwavable brown rice?

However, don’t be fooled by the healthy sounding name–one bottle contains 32 or 33 grams of sugar!

Sneaky Ingredients

Vapor distilled/deionized/reverse osmosis water, crystalline fructose, citric acid, vegetable juice (color), natural flavor, ascorbic acid (vitamin C), vitamin E acetate, magnesium lactate (elecrolyte), calcium lactate (electrolyte), zinc picolinate, monopotassium phosphate (electrolyte), niacin (B3), pantothenic acid (B5), pyridoxine hydrochloride (B6), cyanocobalamine (B12)

• Deionized water is a fancy name for saying the water is purified and demineralized. This is a little funny since the Glaceau company (owned by Coke) is marketing their beverages for the active population who would need the extra electrolytes and minerals. They take out the minerals, and then add extra back in. Typical.
• Crystalline fructose is just another name for sugar.

Healthier Vitamin Water?

Choose the Vitamin Water Zero for a stevia sweetened beverage. All the ingredients are the same as in regular vitamin water, except the zero uses stevia (rebiana), sugar alcohols, and small amounts of real sugar (fructose).

• Contains zero calories per serving, but should be about 12.5 calories per bottle due to labeling laws.
• 4 grams of carbohydrates and less than 1 gram of sugar per serving, and 10 grams of carbohydrates per bottle.

Further Recommendations

Vitamin water zero is a way to have a sweetened beverage without artificial sweeteners and loads of sugar. However, I wouldn’t recommend drinking it multiple times per day because of the multiple doses of vitamins, minerals, sodium, and potassium you would be drinking.

If you need a sports drink you can try making your own natural drink with 100% juice that has been diluted (about 15 g carbohydrate per 8 oz is ideal). Add a pinch of salt for electrolytes (or an electrolyte tab) if necessary for high sweat activities.

Do you drink vitamin water?