Once Upon a Thigh: September 2006

Table of Contents

Letter from the Editor

Congratulations to you who have lost 10% of your body weight in the last 6 months. I haven't heard from you to remind me; I know some of you have had great success. Let's share it with others.

The September meeting will be extra special. Please plan on coming on Wednesday, September 6th at 7pm. I have a dietician coming from Madison Memorial Hospital to specifically discuss Insulin Resistance and the Glycemic Index. Remember to come on time as we only meet for one hour. Hope to see you there.

Some things to remember:
Diet, exercise, and medication are three critical things to regulate in order to help curb insulin resistance. Of the three, diet is MOST IMPORTANT. The medication should help you curb your cravings. I am sold on exercise for health; however, I don't think you will see a significant weight loss IF you are not eating properly.

Insulin Resistance

I am including some information from our last meeting that I hope will be helpful to you.

"Because insulin is one of the major hormones, it is impossible for your body to balance its minor hormones (estrogen, progesterone and testosterone) until your insulin metabolism is balanced first. If you are having hot flashes and you are insulin resistant, it iss going to be nearly impossible to cure the hot flashes without first healing the insulin resistance.

"It is estimated that over 80 million Americans suffer from IR. All of the food we eat-fats, proteins, and carbohydrates-are broken down during digestion into proteins, micronutrients, and glucose. The body uses the proteins and nutrients in cellular metabolism, immune functions, and cell replacement. The body uses glucose, which is carried by the blood stream to individual cells, as its basic fuel.

"Our demand for fuel varies from moment to moment, but the brain needs our blood sugar level to remain stable. So, getting our cells the energy they need without changing that level is a critical function-and that is the role that insulin plays. It signals the cells to absorb glucose from the blood stream. The body monitors what we have digested, blood sugar levels, and cell demands. Then, the body releases insulin in just the right amounts. That is why a healthy body is described as 'insulin sensitive'.

"Today, most calories in an average diet come in the form of carbohydrates, and most of these are classified as simple carbohydrates-sugars that quickly enter the bloodstream. The body has to release high levels of insulin to keep the level of glucose in the bloodstream from spiraling out of control. In time, the cells quit responding to this signal. At this point the body is 'insulin resistant'.

"Insulin resistance disrupts fat metabolism. When the cells will not absorb the extra glucose, the liver has to convert it to fat. Fat cells are loaded with glucose receptors, so this is a vicious cycle. Ironically, while the insulin resistant woman is gaining weight, her cells are actually "starved" for glucose, so she feels exhausted and tends to eat carbohydrate-heavy foods in search of energy.

"These extra fat cells are also little estrogen factories. Thus, weight gain contributes to the estrogen dominance that causes so many symptoms during the early stages of perimenopause.

"A diet that consists primarily of lean meats and dairy; high fiber grains, vegetables and legumes; leafy greens and fruit will substantially aid the body's ability to balance insulin levels. Regular exercise of 30 minutes or more per day, 3-5 times a week is also beneficial for regulating metabolic function and hormonal balance. Your body's hormonal balance is like a symphony. Insulin is one of the loudest and most important instruments. When its metabolism goes wrong, it throws off everything else." What Are Your Expectations?

As I work with you in the office, I always ask about your family history. There are a few more things that I have found out that are equally important. How are the important relationships going in your life? What are your attitudes towards work, play, and food? How do you think losing weight will affect your life? What are your ideas of body perfection?

A Well-Functioning Metabolism

A well functioning metabolism has 3 jobs:
  1. to convert energy from the food we eat into work and heat
  2. to eliminate any toxins or unnecessary nutrients in the form of waste
  3. to store glucose in the form of glycogen and extra energy as fat for future use
Nothing shuts down metabolism faster than starvation and deprivation. Your body immediately switches into a hoarding mode: accumulating fat and burning glycogen for energy. Once the reserves of glycogen are tapped, your brain sends out intense hunger signals that will not be denied. This is the source of so much failed dieting and weight gain.

Adequate nutrition combined with moderate physical activity automatically keeps our bodies at a healthy set point: a predetermined body fat ratio within a 10-15 lbs. weight range.

Hunger hormones are part of a larger feedback system that talks to almost every major body function and vice versa. The amount you eat and when you eat are governed by your brain, fat cells, and central nervous system (which are highly influenced by your environment).

In order to permanently lose weight, your body has to feel safe enough to just let go. A healthy weight loss is no more than 2 lbs. per week, and 1 lb. is more common.

Stage One:
  1. Eat three well balanced meals a day with two snacks.
  2. Take a medical grade multivitamin rich in Essential Fatty Acids, Calcium, and Magnesium (this will cost more than One-A-Day MVI); if money is a problem, One-A-Day is better than none a day
Stage Two:
  1. Start a food journal
  2. Start exercising
Food Cravings

"When we are exhausted or blue, we have low blood sugar and/or low serotonin, and the body signals the brain that it needs a pick-me-up. This signal causes a sugar craving or carbohydrate craving.

"Serotonin is our basic feel-good hormone. If serotonin is low, we feel sad or depressed. Sugar and simple carbohydrates release a short burst of serotonin-we feel good for a moment, but soon return to our low-serotonin state-then crave more sugar and simple carbohydrates. It is a downward spiral."

So how do I curb cravings?

The body needs healthy foods, medication, and exercise. YOU CAN DO IT. We can help. We are a great support group if you can work the class into your schedule.

What Possessions Can You Share?

Watch out for:
  • Makeup: Not a good idea, because blush or foundation has bacteria from your skin that may not cause you problems, but it has the potential to cause others problems.
  • Shoes and Socks: A real risk of athlete's foot. You can borrow shoes if you wear your own socks.
  • Toilet Seats: Touching a toilet seat with your hands is riskier than sitting on it. If you get your hands dirty and then touch your mouth, germs can enter your system. Always wash your hands.
  • The Gym: Biggest risk comes from sharing towels, as well as gym floors, which can spread staph infections. This can happen at home too. Don't go bare foot.
Germs 101

Viruses: microorganisms that invade living cells and need a host to survive and replicate. They are responsible for many diseases that have no known cure, like the common cold and stomach flu. Antibiotics are ineffective here.

Bacteria: tiny ,single-cell life forms that reproduce easily. They live in food and water and can survive on humans too. Antibiotics are often needed here.

Parasites: organisms that live in or off a host, feeding off its tissues and fluids. Giardia, a common parasitic infection in the US, spreads through contaminated drinking water and can cause diarrhea and cramps.

Fungi: organisms, including yeasts, that can live in air, water, soil, and plants. They cause candidia and athletes foot.

Did You Know?

Antacid Tablets Can:
  • Clean a toilet. Wait 20 minutes, then brush.
  • Remove a stain from a vase's bottom. Drop a tab in a little water and let sit for several minutes, then wipe and rinse.
  • Soothe a sting. Dissolve two tablets in a glass of water then dab on bug bites.
Baby Oil Can:
  • Remove latex paint from skin.
  • Untangle a necklace chain. Massage a dab of oil onto tangled area, then use a straight pin to carefully pull apart the knot(s).
  • Peel off bandages.
  • Slip off a stuck ring.
Have a great FALL. Hope to see you on the 6th of September.

Don't forget to tell a friend about Once Upon a Thigh!