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“The Best Things You Can Eat” – interview with “guyatitian” Dave Grotto

The Best things you can eat pic of book

“The Best Things You Can Eat” interview with Dave Grotto – part 1

I’m a longtime fan of David Grotto, RD, LDN, author of several books. His new one just came out this month.

We had the chance to catch up in Philadelphia at the Academy of Nutrition and Dietetics annual conference in October, 2012. Here was part one of our conversation. (scroll to bottom to see the fun interview with Dave on YouTube or click here.)

Neily:               I’m here with Dave Grotto, aka the “Guyatitian”. One of my favorite

dietitians! He is a registered dietitian in Chicago—my hometown!

Dave: I knew there was something I liked about you 🙂
Neily: (laugh) Dave’s got a number of books, 101 Foods That Could Save Your Life, and 101 Optimal Life Foods. This one is…
Dave: The Best Things You Can Eat: For Everything from Aches to Zzzz, the Definitive Guide to the Nutrition-Packed Foods that Energize, Heal, and Help You Look Great.  I am really excited about it because I wrote this with registered dietitians in mind.
Neily: So what are the best foods that we can eat?
Dave: Well, there are about a 150 of them. I know we don’t have the time to go through all of them.But the way I discovered this is that I had this patient of mine who was on a potassium wasting diuretic. Dietitians always turn to the USDA reference 24 for the best foods. I knew there was something goofy because the very first food I came across highest in potassium was one cup of tomato paste!
Neily: Oh
Dave: When was the last time you sucked up a cup of tomato paste?
Neily: Oh gosh, it’s been a while!
Dave: It’s been a while… right. Second food highest in potassium—three cups of frozen orange juice concentrate. So, I thought—not an even playing field. Totally useless for the RD and the consumers.
Neily: I think it (the USDA database) is based upon a 100 gram (3.5oz) portion..
Dave: That’s right. Exactly. I thought what will be more useful is if we did most   consumed versions of food… real food, no fortification and in the ‘My plate’ serving size guidelines. So I did it for 33 nutrients. The top 7 foods that you can eat that are best for those nutrients.
Neily: And…
Dave: And… and 27 lists for what are the best foods for pre and post work outs, controlling diabetes, lowering cholesterol, fighting heart disease—7 best foods for fighting cancer. It’s a great book. I am really excited about it. And my buddy, Lisa Lillian aka ‘Hungry Girl’ wrote the foreword to it.
Neily: Wonderful! And we will talk about the foods in just a moment (read part two of our interview)
Dave: That sounds great!
 

6 simple tips to eat healthier now

Eating better may not be as hard as you think. An overhaul of the diet isn’t necessary – just start doing one thing at a time. (Prefer to watch versus read? Look below for video.)

Here are 6 simple tips for healthy eating – one tip at a time and you’ll be eating healthier before you know it!

  1. Double the number of vegetables on your plate and downsize the starchy carbs. Save 75% if not more of your caloric intake.
  2. Buy fruits & veggies on sale or at least when in season; they will be much less expensive. You can always buy frozen and have them year around – fruits and vegetables. They’re often just as nutritious as their fresh counterparts.
  3. Go meatless on Monday or at least one day of the week. You will save the saturated fats in your diet, increase fiber AND you will be helping the environment. Check out www.MeatlessMondays.com
  4. Drain and rinse canned beans first and cut sodium content by about 40%.
  5. If you eat rice, make sure you eat brown rice or wild rice which are both whole grains. And you will be getting more vitamins and minerals as well as more fiber than its white counterpart.
  6. If you do dairy, make sure you are drinking nonfat or skimmed milk or soy milk. And if you drink whole milk (which btw is 3.25%), then you may want to switch to 2% first before ultimately going to nonfat or skimmed milk. Nutritionally, they are all the same except for the saturated fat and the calories in them. And if you don’t like that ‘blue water’ then you may want to switch to lactose-free milk or organic milk, which have a much richer consistency than regular nonfat milk. I think you will enjoy it more!

Why the Paleo Diet amuses me

Paleo

This is what really cracks me up about the Paleo diet. Jan D came for a visit – wanted to know my thoughts about it. I can’t argue with many of the components – more protein, fewer carbs, and of course, no processed foods. But then Jan pulled out a “Paleo” turkey jerky bar, “what do you think about this?” I chuckled and we laughed together when I asked how in the world can a Paleo product exist in a package. Seriously? I googled Paleo diet, clicked on a page (developed by one popular fitness chain) and it had an impressive list of what you can and can’t eat. No potatoes. Okay then why was there a recipe right next to the article that included sweet potatoes? And maple syrup. That’s a sugar. Why is that allowed and not “sugar” sugar. I find it amazing to see how many recipes there are for Paleo bread, Paleo pancakes,

Alcohol? Depends on which Paleo version you look at. Diet soda is even allowed on one. Hmmm, wonder where our ancestors made that stuff.

Pregnancy part 2: Tips on what to eat, how much weight to gain and more with registered dietitian Bridget Swinney

Cover of "Eating Expectantly : A Practica...

Cover via Amazon

Tips to maximize health of baby. Part 2 interview with author Bridget Swinney, MS, RD

In our second of three interviews, registered dietitian and author of Eating Expectantly: Practical Advice for Healthy Eating Before, During and After Pregnancy, Bridget Swinney (www.HealthyFoodZone.com ), and I discussed ways to maximize the health of a baby and how much weight a woman should gain. (To watch video, scroll to bottom or click here.)

Neily: In the previous video we talked about the risks of a woman being overweight and what she can do. Let’s talk about a healthy woman. She gets pregnant. What can she do to maximize nutrition and the health of the baby before it’s born?
Bridget: All women should strive for a nutrient-rich diet—one that is based on whole grains, fruits and vegetables and healthy lean proteins. One thing that I find is that doctors often tell their patients not to eat fish because some fish are high in mercury. But actually, eating fish is a really healthy habit to get into. What is recommended is maximum of 12 ounces of a low mercury fish such as salmon, tilapia, shrimp per week. Those are really healthy fish to eat while you are pregnant.
Neily: What about canned tuna?
Bridget: Canned tuna is one of those things—it’s not considered extremely high in mercury but it’s not on the low-end either. So if you are going to have tuna, my suggestion is that you do not have it more than once a week. The albacore tuna, the white tuna, does have more (mercury) than the light tuna. The fish that women want to avoid would be shark, swordfish, tilefish and king mackerel. Actually one of the things I recommend is a website and app called ‘Fish 4 Health’ (www.fish4health.net). It can help track what fish are the healthiest to eat and also keep track of how many ounces of fish you are eating.
Neily: So, eating fish. Eating a plant based diet. What else can a woman do?
Bridget: Well, they really want to gain the right amount of weight. That’s key for everybody. For most women, it’s the ‘eating for two’ myth. Everybody thinks, I’m pregnant, I get to eat what I want. That’s not true. And it is really easy to go overboard. The truth is you don’t need any extra calories during the first trimester because you just need to gain 2 – 4 lbs the first 3 months, which is not very much. So, generally, I recommend that people just follow their appetite—don’t let the ‘eat for two’ go to your head. Increase the servings of healthy food—like an extra serving of dairy products, a couple of extra servings of fruits and vegetables and maybe a little more   protein and then you already have all those calories and nutrients you need.
Neily: And how much again should a woman gain?
Bridget: For a normal weight woman, 25 – 35 lbs.
Neily: And for somebody that is overweight?
Bridget: For someone overweight, it would be 11 – 20 lbs. And, unfortunately, there is no recommendation for an obese woman. That recommendation should really come from one’s physician.
Neily: Good advice! Thanks so much Bridget. Bridget Swinney, author of ‘Eating Expectantly’. Thanks for watching Neily on Nutrition  and we’ll see you in the next video!
 
 

Diagnosed with prediabetes? What can you do? Interview with diabetes expert Hope Warshaw

Hope's books

Prediabetes. What can you do? Part 2 with diabetes expert Hope Warshaw

An estimated 80 million Americans have prediabetes but only about 10% know it. Hope Warshaw is a registered dietitian and diabetes educator. This is our 2nd of 3 interviews about diabetes and prediabetes. Hope is the author of many diabetes books available on her website—www.HopeWarshaw.com. (To watch video scroll to bottom or click here.)

Neily: We are talking about prediabetes. In the previous video we talked about the statistics and how prevalent it is. So somebody has prediabetes. What can they do?
Hope: My message is: take action as soon as you possibly can. Because this is a progressive disease. I know that sounds so negative but I try to turn that around in counseling people and talk about that being a positive thing because, now you know. You can start to take action. What we know from all the research—all of the diabetes prevention studies—is that taking action as soon as possible is your greatest help to prevent progression. That’s what we know.
Neily: And we are not talking about going on a diet.
Hope: No. We are not talking about going on a diet.
Neily: Which is often the first thing people think of.
Hope: It is. And it is also not about eating low carb.
Neily: Right.
Hope: So, it is about healthy eating. What I say to people, look at what you are currently eating. And even more important, what you are drinking. Because that is such a great place to start. I mean, if people are downing a couple of regular sodas a day, that’s 300 calories right there. Drink water, drink iced tea, diet soda and you have already made a significant change that can really help. So, we are not talking about big, difficult-to-do changes. Let’s say you are doing a lot of restaurant eating, look at what you are ordering.

  • Can you split an order of fries with your family if out to dinner?
  • Can you brown bag lunch a couple of days a week?
  • Portions—oh my goodness—there is so much work to do around portion control.
  • Cook less (meaning don’t make huge volumes of food). Put leftovers away before you dig in.
  • Don’t put serving bowls on the table.
  • Think about the plate method and fill your plate half with vegetables and a quarter with starch and a quarter with meat.
  • Take in what is being said about healthy eating—eat more fruits and vegetables, eat more fiber, eat more whole grains.
  • Go lighter on the meat. Make sure your meat is lean, go meatless! Meatless on Mondays!

And then there is the exercise piece. Go walk. Think about your day and how can you fit in more steps.

Neily: Yes. Steps. I tell people just move. Because just starting that, they will feel better and know it’s not insurmountable.
Hope: Now, you and I both know it’s not as easy said and done because we live in a culture that is 24 x 7 x 365 food and it is hard to do this.
Neily: True. Going back to what you said that’s important. Something else. I call it liquid sugar. People often substitute juice and think it is better. And even though it may be a better option, it is still 100% sugar. It’s one of those things that should be limited or eliminated as well because liquid calories, just does not have the satisfying, the satiating factors that whole food does.
Hope: That’s right. We both would rather that people chew.
Neily: Absolutely. Get that sensation of chewing.
Hope: And it takes more time.
Neily: Yes it does. More fiber too. So, cutting back on the sugary drinks, eating a healthy diet, consulting with a registered dietitian or just getting a few tips off the www.diabetes.org website.
Hope: Also, I just want to make sure that people know that an element of the Affordable Care Act ‘Obamacare’—has the start of something called the ‘National Diabetes Prevention Program’ managed under the CDC (Centers for Disease Control). People can search under the National Diabetes Prevention Plan and find some excellent resources. There may be programs in their neck of the woods. All kinds of things happening because our government knows we have got to get a handle on this.
Neily: Great. Good information. Thanks Hope! (Hope’s books can be found at www.HopeWarshaw.com and Amazon.) Thanks for watching Neily on Nutrition.

Are you keeping a food log?

Food journaling

I acquired a client when a dietitian left Cooper Clinic where I worked. Joyce was awesome. Ate healthy, lots of fruits and veggies, kept a food log. But weight loss had stalled. She had already lost a significant amount of weight and we figured she just hit a plateau. Plateaus can last weeks or months. In reviewing her food journal Joyce had written one cup of Kashi GoLean cereal for breakfast and a snack was one tablespoon of peanut butter with an apple. I asked Joyce if she measured the cereal and peanut butter. No, she used to but got away from the habit. I asked her to measure everything for the next two weeks. Be honest. Two weeks later she was down three pounds. Her eyes had deceived her. It happens. A lot.

 food journal

 

Does sugar ‘feed’ cancer? Should we limit red meat? That & more with RD Karen Collins

Karen Collins photo (150x146)

Does sugar feed cancer? Limit red meat? That & more..

Karen Collins, MS, RD, CDN and I had the chance to talk in Philadelphia at the Academy of Nutrition and Dietetics Food and Nutrition Conference. I wanted to take the opportunity because of her expertise in cancer. (To watch the video click here or scroll to bottom.)

Neily: Karen is the nutrition advisor for the American Institute for Cancer Research. And you have been there how long?
Karen: Over 25 years.
Neily: Over 25 years. Fantastic. Let’s talk about some of the key things people need to know about the causes of cancer and also about some of the myths that might be out there. For example, does sugar cause (feed) cancer?
Karen: It’s one of those things you hear a lot—sugar feeds cancer and in the really technical sense it does because cancer cells, just like every cell, uses sugar for fuel but that’s talking about blood sugar.
Neily: Like glucose.
Karen: Right. So, where people get mixed up is when they are thinking that every little bit of sugar that they might consume in their diet is not directly siphoned off to cancer cells. What we know is blood sugar and the stronger driver are high insulin levels. If we can maintain a normal blood sugar and keep the insulin levels good, that’s the key.
Neily: Great. So, the added sugar in the diet—not the healthiest food but it’s not going to feed the cancer. Good message. Ok—red meat.
Karen: Yes. Too much red meat does increase risk of colorectal cancer.
Neily: Just colorectal cancer?
Karen: Yes. That’s the one that has the link right now. There is potential for others but the link now seems to be colorectal cancer. And a lot of people think that as long as they are choosing lean red meat, that they are protected. That is a guideline in terms of decreasing the risk of heart disease but the link of red meat to colorectal cancer does not seem to have to do anything with the fat content. It’s the higher content of a form of iron called heme iron, which is a readily absorpable form and it’s good in the sense of meeting our iron needs but too much causes some concerns because it seems that these high levels of heme iron can cause cancer-causing compounds within the gut and damage colon cells.
Neily: And recommendation for red meat per week?
Karen: No more than 18 ounces a week. This is for those who want to eat it. Some people choose not to eat it and that’s fine. But for those people who want to, it’s not like that they have to totally give it up. We don’t have that data but the data shows to keep it at no more than 18 ounces per week.
Neily: So, we are taking that meat and grilling it. Let’s talk about the char when you char-grill.
Karen: The char. That’s a problem. The char, the black substance, is really concentrated…a concentrated dose of carcinogens is in that char. If you suddenly think of it that way, it doesn’t taste that good. You could still grill. But there are several steps you can take to make grilling safer.

  1. One is, aside from the char, in the real intense heat of your grilling, whether it is on your gas grill or char grill, it doesn’t make any difference because the risk is the same. It’s that high temperature. So, turn the gas grill down, let the charcoal grill cool down a little bit. And just cool it enough so it takes a couple of minutes but at that lower temperature, fewer of these carcinogenic compounds called heterocyclic amine forms.
  2. You want to have less smoking because it’s in the smoke, there is a concentration of another kind of carcinogen. If you have less fatty meat grilling, you don’t have so much dripping on the coals, then you don’t get so much smoke. So, kind of multiple benefit.
  3. And the third thing is if you marinate. Whatever it is—the meat or the chicken or something like that before you grill it, that actually has been found to decrease more than 90% of the heterocyclic amine that otherwise forms.
Neily: So marinating is a very good thing.
Karen: It is.
Neily: That’s good to know. Let’s talk about a different kind of red meat, in the processed meats, lunch meats, deli meats things like that.
Karen: Processed meats are even more strongly associated with colorectal cancer risk than red meat is. And so, the recommendation there is to really avoid it as much as you can. Minimize the consumption.
Neily: Specifically…
Karen: When we talk about processed meats, we are talking about meat that is smoked, salted, cured or has added preservatives like nitrates and nitrites. And it is not a red or white thing as far as we know. So the concern will be the same if it is turkey hot dogs or turkey bologna or something like that. And really, the recommendation is to minimize it as much as you can.
Neily: So, bacon and sausage—find alternatives. What about Canadian bacon?
Karen: Canadian bacon will be the same thing. It’s leaner but it’s still cured. And it is that curing process—curing and smoking, that gets us..
Neily: So, ham as well?
Karen: Ham is too. So you want to think more about fresh meats, using chicken and turkey more.
Neily: I have seen lunch meats or deli meats that are nitrates and nitrites free. Is that something to be looking for on a package?
Karen: Well, it could be better but see here is the problem. It’s the four pieces that makes something processed. So it might be nitrite-free bacon but it is still smoked, you have still got these potential concerns about these polycyclic amine carbons that are coming from smoked food. So, really, it’s minimizing that whole category and looking for fresher alternatives.
Neily: And organic. Not necessarily when it comes to that because organic food doesn’t have anything to do with if it’s smoked or anything. So someone is not necessarily safe if they are going organic.
Karen: It could be a health halo that it sounds really good but it really comes down to looking for that salting, curing, smoking. And I think also, beginning to think more about vegetables. Roasted vegetable sandwiches. It doesn’t always have to be the Dagwood sandwich with the pile of meat that high. You can look at what you have made for dinner and think about other options and ways you can make extra vegetables for dinner and what you could do with them for lunch. So, there are a lot more options than just what most of us think of just because we get stuck in a rut.
Neily: So, those are some things that people shouldn’t do. What should they do to prevent risk of cancer? A plant-based diet?
Karen: There are several things—the main pieces are a predominantly plant-based diet, which means focusing your meals around vegetables, fruits, whole grains and beans. Doesn’t mean there is no room for animal food if you want them. But these foods should be the largest part of your meal. And we need to learn to make them taste so good that we want to eat them a lot instead of having them be the thing that is sort of sitting there. So, focus on those…
Neily: I have a great video on roasting vegetables. (click here)
Karen: Excellent. The other thing to remember is, sometimes we get so focused on the foods that we are eating that we forget that it matters how much we are eating. So, even if it is healthy food, if you are eating more than you can burn up in activity, it’s leading to an unhealthy weight. That’s really not healthy eating. Because what we are finding now is that the research that is strongest in terms of nutrition’s impact on cancer is, is how it affects your body composition, the extra body fat, the extra body weight.
Neily: So…

  • sugar does not cause cancer,
  • red meat should be limited,
  • processed meat especially should be avoided
  • don’t char your meats

Good stuff.

Karen: And love those veggies…
Neily: Love those veggies! Eat a plant-powered diet. Again Karen Collins, nutrition advisor for the American Institute for Cancer Research.

Vitamin D. Do you need to supplement? An interview with Todd Whitthorne of Cooper Aerobics Center

Chemical structure of cholecalciferol, aka vit...

Vitamin D – part 2 w/ Todd Whitthorne, Cooper Aerobics Enterprises – Do you need to supplement?

To watch video scroll to bottom or click here.

Neily: I’m with Todd Whitthorne—an executive at Cooper Aerobics Enterprises in Dallas. He also oversees the supplement line Cooper Complete. We are outside today appropriately because we are talking about the sunshine vitamin—vitamin D.
Todd: Yes. The vitamin that’s not a vitamin.
Neily: Exactly. And why is that?
Todd: Most vitamins we can’t manufacture; we have to get in supplements or ideally in food, obviously. But vitamin D we can make and we’ve been making it for a long, long time. When that sun hits our skin, beautifully we manufacture vitamin D. We synthesize it in the kidneys and liver and what is interesting is that it’s really not a vitamin. It’s a steroid hormone and it is so important in all aspects of overall health because about 10% of the human genome is regulated by vitamin D. So, it’s just a messenger hormone. It flips on the switch or turns off the switch depending on what’s supposed to happen within the cell and if your bucket is low in vitamin D that’s a problem. And a lot of people have empty buckets.
Neily: I get from my clients how do I know if I need a supplement or not and the answer is…
Todd: There’s only one answer and that’s to get a blood test because you can never ever guess what your vitamin D level is. You have to ask your doctor. Sometimes doctors will do it; now more and more routinely doctors will automatically measure it. But not all doctors are created equal so you have to ask. The test is called 25 hydroxy-vitamin D but just ask your doctor for a vitamin D test; he’ll know what you’re talking about and get it measured.
Neily: Okay.
Todd: The data is really fascinating. We know at the Cooper Clinic where we see about 7,000 patients a year that 82% of our first time patients are lower than we would like them to be in vitamin D. The cut point—the bare bones cut point for vitamin D is 30 nanograms per milliliter and the research indicates nationally in NHANES (National Health and Nutrition Examination Survey) data published in the Archives of Internal Medicine, 77% of American adolescents and adults are low in vitamin D. That means they’re below 30, sometimes below 20 and even in the single digits. So don’t be surprised if you’re tested and it’s really really low. But it’s not where you want to be. You absolutely want to get your blood level vitamin D up to at least 30. You can do it from the sun or from supplements as you certainly know. And the great thing about vitamin D supplements is they are cheap. They are not expensive.
Neily: Right. So, the bottom line is the only way to know is by getting a blood test from your physician.
Todd: Exactly.
Neily: Great take-home message. Thanks Todd. Thank you for watching Neily on Nutrition and we’ll see you in the next video.

Disclosure: I was employed at Cooper Clinic from 2004 – 2009 but have no financial affiliation.

Jill Weisenberger, MS, RD, CDE answers the question: Should you weigh?

Weight and height are used in computing body m...

(Photo credit: Wikipedia)

To weigh or not to weigh – when to use the scale and when not

Jill Weisenberger, author of Diabetes Weight Loss: Week by Week: A Safe, Effective Method for Losing Weight and Improving Your Health and I had a chance to talk about diabetes and weight management. Jill is a registered dietitian and diabetes educator. (To watch the interview, scroll to the bottom or click here.)

Neily: One question that I get a lot is about the scale. What do you answer when somebody says how often should I weigh or even should I weigh?
Jill: That’s another one of those questions that is very personal. Each person is going to answer that differently. You know, for somebody, who gets on that scale and those numbers freak that person out, don’t weigh. It’s ok, don’t weigh. But that’s really unfortunate because we’re not measured by the number on the scale.
Neily: Yeah, it’s not like you’re walking around with the number on your forehead…
Jill: That’s right and that number does not reflect our self worth. So, it is very unfortunate but it does seem to affect quite a number of people. They see a number on the scale, they don’t like it and it upsets them terribly. Those people, I don’t think, should weigh. But if you can look at that number on the scale as something that carries no judgment, it’s just information, it’s okay. The number on the scale is just information that can tell you if you need to make changes or if the plan you are using right now works. You can weigh yourself once a week, twice a week, three times a week, whatever works as long as you can use it as information. As soon as you put judgment on it, then it takes away (the value). The other thing is to pick a scale that is at least close to being accurate. So, this is how I tell people to know their scale is something they can use. Get on it three times, one right after the other and every time the scale should be within a pound of the other measurements you got. So if it is 187 and186 and 187, then it’s a great scale to use. But if it is 187 and 183 and 191, then put that in the garage sale.
Neily: You might have had it stashed away in the closet for a couple of years. So, yes. The digital scales too…I like the digital scales..
Jill: I do too.
Neily: One thing people also ask me is the best time to weigh. I say, first thing in the morning, after you urinate with ideally no clothes on because that’s the time it is most consistent.
Jill: I would agree…
Neily: Some people weigh in the morning and then in the afternoon and it can just be all over the place. So, if they are going to use that…
Jill: Right. Because a big glass of water is going to make a difference.
Neily: Exactly. Excellent. So, again Jill, great to see you. Great talking to you. Jill’s book is Diabetes Weight Loss: Week by Week: A Safe, Effective Method for Losing Weight and Improving Your Health. Thanks for watching Neily on Nutrition.

Practical advice from diabetes expert Jill Weisenberger on setting a goal weight

Diabetes Wt Loss week by week - jill pic of book

How should you set a goal weight? RD and diabetes educator Jill Weisenberger explains

Jill Weisenberger, registered dietitian and diabetes educator and author of the book Diabetes Weight Loss: Week by Week: A Safe, Effective Method for Losing Weight and Improving Your Health
and I talk about setting a goal weight. (To watch the video, scroll to the bottom or click here.)

Neily: So Jill, A lot of people who have type 2 diabetes are often overweight. I imagine you must deal with individuals for weight loss.
Jill: Right. I do. Whether they have diabetes or not, there are a lot of people interested in weight loss now.
Neily: Exactly. So talking about setting goals, for weight loss, what would you…..
Jill: Like a weight loss goal, like how much to lose….
Neily: Yes.
Jill: That’s a question I get a lot actually, how much weight should I lose? And I don’t like to answer that question because it’s a very personal thing. I can throw out a number but is that something that is meaningful to that person who wants to lose weight? So I try not to answer that question, but I can recommend. One of the things that I tell people is that any amount of weight loss matters even if just a couple of pounds.
Neily: Exactly.
Jill: So we can start with just a few pounds or we might look at about 10 percent of the body weight. So someone who weighs 200 pounds, 10 percent would be 20 pounds. That’s not such a huge goal that it seems unattainable but it’s enough that they have to really work at it—change their eating habits, develop new habits and the benefit is huge. For somebody who is in the early stages of insulin resistance or early stages of type 2 diabetes, that amount of weight loss can help. So maybe they can get by with less medication. Or maybe do not need an increase in medication for several more years. It reduces the risk of cancer and high   blood pressure, it lowers cholesterol level. So it’s just a small amount—I   suggest people just start with 10 percent.
Neily: Yes. Even 5 percent is helpful. And it’s better to lose some weight and keep it off than…
Jill: Putting it back on…
Neily: Exactly
Jill: It’s not a race. The winner is the one that keeps it off—not the one that loses it.
Neily: There you go. Fantastic. Thanks for watching Neily on Nutrition. Jill can be reached at www.JillWeisenberger.com

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