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Posts tagged ‘Obesity’

You have a choice…

You have a choice…
But a lot of people don’t realise this.

Sorry, today the topic is rather morbid – disease and death. I am working on a presentation called ‘You have a choice’ and so I thought I would share the basic idea with you.

Over the years, the things that kill us have changed. 20,000 years ago, our caveman ancestors were killed by predators, accidents and infectious diseases. High infant mortality was almost certainly the #1 cause of death.

Then for a long time, in more recent history, it was wars, poverty, infectious dieases and malnutrition that was killing us.

But through technology, medicine and public sanitation, many of those things have been sorted out.

Now, what kills most humans is NCDs. Non-commincable diseases.

‘Non-communicable’ means they are not infectious, we don’t ‘catch’ them, they ‘develop’ inside us. Worldwide, around 55 to 60 million people die every year. These NCDs account for about 70% of those deaths. The four things that kill most people are heart disease and stroke (circulatory diseases), cancers, diabetes and lung conditions.

What these diseases all have in common, is that they develop inside us, over time. Another word for ‘develop’ might be ‘grow’. They grow inside us, and therefore we have some ability to exert an influence over that growth process.

Of course, some of these diseases are unavoidable. Some people are born with heart problems, some people inherit a genetic malfunction that can lead to a cancer forming at a young age, and some people inherit genes that make them predisposed to certain cancers. But in all, inherited conditions and genetic abnormalities only really account for about 10% or so of cancers, and less than 10% of heart disease.

What of the other 90%? Well, we can exert some influence over the other 90%.

For instance, the #1 preventable cause of cancer worldwide is smoking. Smoking causes heart disease, lung cancer, other cancers and several lung diseases. According to WHO, the World Health Organisation, smoking is the primary cause of death behind roughly 10% of all human death every year.
So there we have a choice – don’t smoke, and you should live a little longer.
See how this works?
You have a choice.

According to Cancer Research UK, and the NHS, approximately 42% of cancer deaths in the UK are caused by smoking, obesity, drinking alcohol, poor diet, lack of exercise, irresponsible sun exposure and exposure to toxic chemicals at work.
Well, you can choose not to smoke, you can choose to eat sensibly, the Mother Nature’s Diet way, you can choose not to drink, or to drink much less, you can choose to eat a better diet, more than your 5-a-day, you can choose to exercise regularly, you can choose to be sensible in the sun, and you can choose not to work in an environment where you may be exposed to toxic chemicals.

Just those things, in that paragraph, that’s almost half of UK cancer deaths taken care of right there. You can choose not to be a part of that statistic.

Now of course, let’s not talk about saving lives. We can’t save lives, we can only prolong them. Personally, I’m all for a longer life! The truth is, we’re all going to die, one day, that’s a fact of life. But average life expectancy in the UK is around 80, so I am saying you can choose, do you want to go at 65, or make it to 95? How you live, can make that difference.

Many of the things that cause cancer, are the same things that cause heart disease. And it just so happens they are also the same things that cause diabetes (type-2) and certain lung diseases. While smoking is the leading cause of lung cancer, it is also the leading cause of COPD (chronic obstructive pulmonary disease) and it is one of the leading causes of heart disease.

Poor diet and a lack of exercise are the leading causes of obesity and type-2 diabetes. Obesity in turn is a major cause of heart disease and a direct cause of ten types of cancer, including breast cancer and bowel cancer. Being diagnosed with diabetes takes 10 years off your life expectancy, and diabetes in turn is a leading risk factor for heart disease.

You see, it’s the same things, time and again, causing so much of our ill health.

So today my message is simple: You have a choice.
I find a lot of people just don’t realise it.

We grow up with ‘common knowledge’ like “Smoking gives you cancer” and “Being obese, you’re a heart attack waiting to happen.” but beyond that, I find that most people really don’t realise that if we all just made some smarter choices, we could hold off 50% of deaths in the UK for an extra decade or two, just through some simple healthy living. And heaven knows how this would ease the burden on our beloved NHS.

So now you do know, that you have a choice.

What are you going to do differently?

Keeping things simple

This week, I have been reading a lot of things that resonate with me around a central theme of simplicity. I often talk about how the diet industry and the health-and-wellness industry over complicate everything in order to sell you ‘solutions’ This may be selling you supplements that promise amazing results – yet in reality, in the overwhelming majority of cases, supplements maybe make up about 1% of the story in total, at best.

Or it may be selling you ‘detox’ retreats, or fad diets promising to rid your body of ‘toxins’ – when in reality, there is no scientific truth behind the idea that if you eat a few extra vegetables you are somehow going to ‘release toxins’ that might be in your blood waiting to harm you. If your blood was ‘toxic’ you would be in hospital, fighting for your life. Don’t buy into this bullshit sales rubbish.

I read a lot, and I teach ‘science reduced to simplicity’ as the core of what I do at Mother Nature’s Diet. Time and again, I find that there really are only a handful of genuinely good ideas, all of which are of course encompassed in the 12 Core Principles of Mother Nature’s Diet.

Today, I was reading about ‘The Simple 7’ taught by the American Heart Association. Heart disease remains the global number one cause of death, and back in 1978, experts at the American Heart Association thought that rather than spending all our time trying to ‘cure’ heart disease, prevent people with heart disease from suffering heart attacks (and strokes), and keep people alive for longer after a heart attack, why not spend some time trying to help people not get heart disease at all in the first instance.

Now this is my kinda medicine – prevention is better than cure!

The American Heart Association came up with ‘The Simple 7’ Read more

Fitness or fatness?

Is it healthier to be slim but not fit, or overweight but physically fit?

Does it even matter?

I spotted this question being debated – rather excitedly to be honest – online in a Facebook Group and I thought I would share it with you.

There are many opinions on this. Some people think we should stop obsessing over body image, and there is too much public pressure on us to be thin. Some people say it’s wrong to assume that an overweight or obese person is either lazy, unfit or unhealthy. Maybe that person exercises and is physically fit, they just happen to be overweight too.

Others point out that being overweight or obese is a risk factor for many poor health conditions, such as type-2 diabetes, heart disease and cancer. This is true, being overweight or obese is a risk factor for all these diseases, in fact being overweight or obese is the second biggest preventable cause of cancer in the UK, and worldwide, according to the World Health Organisation.

But while being overweight or obese contributes to several of our most prevalent diseases, so does a lack of physical exercise. That’s right, when we look at lists of all the factors causing type-2 diabetes, heart disease and cancer, while we see ‘overweight and obesity’ on the list, in every case, ‘lack of exercise’ is right there on the same list too.

If we dig a little deeper, we actually find out that fitness matters more than fatness, when it comes to all-cause mortality. If you read the short abstract from that study which was published in the journal Progress in Cardiovascular Diseases, you’ll see that overweight and obese people who maintained good physical fitness, lived about as long as normal weight people who maintained good levels of physical fitness too. As the article says “Compared to normal weight-fit individuals, unfit individuals had twice the risk of mortality regardless of BMI.”

So there you have it. It turns out that it’s more important to be fit, than to be thin, if living a long healthy live and avoiding major diseases is your objective.

In a society that values ‘the body beautiful’ so much, and uses stereotypes of slim and lean models for advertising and marketing, it seems we have been putting too much focus on looks and not enough focus on action. If we want to hold back heart disease and cancer for as long as possible, then we should enjoy regular exercise more and stop worrying so much about our bodyfat levels. It seems the 6-pack really is just about vanity, rather than health.

Of course, at Mother Nature’s Diet we already knew this! Our focus has always been on being healthy, and I have said for years that if we work towards being healthy on the inside, our bodies will take care of how we look from the outside.

In my own personal weight loss journey, I wrestled with my weight for 20 years, yo-yo dieting in and out of obesity. All that time my focus was on losing weight to try to look better and feel happier about myself. Only when I changed my focus to being healthy did I finally crack it, and lost 7 stone 3, that’s 101 pounds of fat, or 46 kilos to my European friends.

Living by the 12 Core Principles of Mother Nature’s Diet we focus on eating healthy nourishing whole foods, we don’t count calories, and we aim to stay active and exercise almost every day.

Sounds like we’re doing the right thing if you ask me.
Well done, keep going!

To your good health!

Are we normalising obesity?

The rising obesity problem is a subject that is constantly in the news these days. As with every ‘latest thing’ that comes in and out of the public consciousness, when a topic is hot, we find every journalist and blogger out there writing about it, and opinions become varied, multitudinous and often contentious. And so it is with obesity.

In recent years we have seen many opinions about obesity, and read much shared research. We see that obesity can be blamed on genes, and we can read that childhood obesity is down to parenting, not junk food. We might read in the news that obesity could be classified as an eating disorder, or the next day the news will tell us that obesity is caused by poverty. We read that in the US, obesity is being treated as a disease, and we see obesity being blamed on something called obesogenic environments. Another day we may read about the obesity-promoting role of hyperpalatable foods, and we are constantly reading that sugar is to blame for obesity, and other addictive foods. We see the obesity epidemic blamed on the giant corporations of the food industry, and we may have even read that obesity is socially contagious.

Amid all this, while many derogatory words have been written about obese people over the years, now we see the tide turning. Many journalists and bloggers are now reporting that fat shaming does no good, it only makes things worse, it hurts people, and it’s time to stop blaming obese people for their condition; we must be more understanding and supportive. It is suggested that obesity is actually just a learned set of behaviours. We are seeing new reports that obese people are treated differently, to their detriment, by the doctors, and some experts are saying that if you put together everything above, then it plain isn’t your fault if you are fat.

Normalising obesity

It certainly is a contentious topic. I’m not going to go through all those news articles linked above and address each one of them in turn, giving my analysis and opinion on them all, that would take many pages of writing. Suffice to say that some of those articles I broadly agree with, some I largely disagree with, and most, or perhaps all of them, I would say contain some truth, but not ‘the only truth’.

The weight problem in the UK is accelerating rapidly. Official data from 2013 shows that 26% of men in the UK are obese, and 67% of men in the UK are either overweight or obese. For women, those figures are 24% and 57%, respectively. Of all the large, populous nations in Western Europe, the UK is the fattest. In the United States, the problem is even worse, with 71% of men and 62% of women overweight or obese.

To give that data some context, 50 years ago, in the mid-1960s, obesity in the UK stood at around 1.5% (1.8% men, 1.2% women, in 1965).  Read more

Time to look at your habits…are they supporting you, or not?

I have a friend who used to eat biscuits all the time. He loved biscuits, especially those chocolate-coated ones, and chocolate-chip cookies. But he was overweight, he was out of shape and he knew that he was eating too much sweet food, and he was heading for obesity and likely type-2 diabetes. He also knew that eating three or four biscuits every morning, and then three or four biscuits every afternoon, and sometimes another three or four biscuits in the evening, was making all the rest of his food taste bland, so he wasn’t eating his veggies. He knew he was in danger of letting his ‘biscuit habit’ or ‘biscuit addiction’ take over his diet entirely, to the detriment of his health.

So he changed. he started eating a banana as his mid-morning snack, and an apple as his mid-afternoon snack. If he feels the need for an evening snack, he’ll eat some raisins or sultanas.

At first, this wasn’t easy. Day one was torture Read more

Beware of hidden sugar.

This is a common theme, but always a topic worth revisiting. I was looking at the amount of sugar in certain foods the other day, and comparing a small fruit yoghurt with a chocolate coated tea cake,  and other items that may be consumed as mid-meal snacks, late-night snacks, or as dessert after a meal.

You see, the yoghurt is a classic example of the kind of foods that have become enormously popular over the last 20 or 30 years, as the words ‘low fat’ have been used as marketing tools to get people to buy these foods thinking they are opting for foods that are healthier options and may help with weight loss. IMG_4869

Typically, a parent buying foods in UK supermarkets for their children to have as dessert may consider a chocolate coated tea cake as a ‘naughty treat’ only for special days or holidays, but they may look upon fruit-flavoured low-fat yoghurts as healthy options for ‘every day’ consumption.

However, looking at the ingredients of this Tesco low-fat orange flavoured yoghurt, we see that sugar is the 4th ingredient listed, and Glucose-Fructose Syrup is the 5th ingredient listed. On food labels, ingredients are listed in size order. Glucose-Fructose Syrup is the UK name for HFCS, High-Fructose Corn Syrup. Read more

Why we have an obesity problem

Do you want to know why we have an obesity epidemic?

Because you can buy 5,496 calories for £14 – 24 cans of Strongbow cider, 440ml cans, 229 calories per can.

The calories in the Strongbow come from the sugars and of course the alcohol itself. Half comes from sugars, all of which you absorb and half comes from alcohol, all of which you don’t. (The metabolism of alcohol is a complex scientific process, but you could think of it as ‘half the alcohol is converted into a form of sugary energy your body uses, the other half just fucks up your liver.)

If you are a regular reader of my work, you will likely have read about how your body depletes small amounts of certain valuable micronutrients in order to process sugar. Quote “It requires some B vitamins (particularly vitamin B1 (thiamine), and B3 (niacin)), some vitamin C, and also calcium, and trace amounts of potassium, magnesium, zinc, chromium and sodium in order to absorb and use the energy provided by refined sugar” – read the full article here: https://mothernaturesdiet.me/2014/12/23/white-refined-sugar-is-an-anti-nutrient/

The Strongbow works out at a cost of £1.33 per litre. Without getting lost in the minutiae of scientific detail let’s say a litre weighs 1 kilo, which is close enough.
So this 24-pack of Strongbow costs £1.33 per kilo, and the whole pack weighs 10.5 kilos, and contains 5,496 calories, giving you 520 calories per kilo, calories which all come from sugar and alcohol. Read more

MND TV Episode 6 – Fat makes you Fat! No, It’s the SUGAR! Just eat your 5-a-day!

MND TV Episode 6 – a very brief word on some of the ever-changing advice out there in the land of diets, health and fad diet sales tricks!

“Don’t eat fat it will make you fat!”

“No, no it’s not the fat now, it’s sugar – just don’t eat sugar, it’s the cause of rising diabetes and the obesity epidemic.”

“Just eat your 5-a-day!”

“Oh no it’s not 5-a-day anymore, it’s 7-a-day, you must eat your 7-a-day to combat cancer and other diseases!”

Why these gems of wisdom are not helping, and society as a whole seems to be suffering more ill health despite decades of this advice.

http://mothernaturesdiet.tv/2014/09/16/mnd-tv-episode-6/

This Episode is short and is really just a follow-up to MND TV Episode 5.

The drugs don’t work and you can’t trust the media!

This is important.

YOU REALLY NEED TO READ THIS.

It you have ever been prescribed statins, or if someone you love is taking statins, you DEFINITELY need to invest half an hour of your day into reading this post and watching this important and educational video.

This is a fascinating watch, well worth 18 minutes of your life.

I posted a slightly controversial post on our very active MND Facebook page the other day, in a nutshell I was saying “We seem to have more medical science and nutrition knowledge and qualified experts than ever these days, yet in general the whole of society is fatter and sicker than they have ever been before. Are we getting lost in the detail, buried in science, digging too deep and missing the bigger picture? Is all that science being hijacked by companies trying to sell us stuff, supplements, compression clothing, training programs and exercise equipment? Maybe all we need is to get back to nature, use some common sense, live more naturally and shun some of the endless modern inventions.” I have spoken extensively about this here: http://mothernaturesdiet.tv/2014/09/01/mnd-tv-episode-1/ That was the thrust of my post – but it’s a highly relevant thought to keep in your mind as you watch this video and read this post.

Now watch this video

Truth That Lasts: David Newman at TEDxColumbiaEngineering: http://www.youtube.com/watch?v=UCk_vTkS6bU

The first 6 minutes Dr Newman explains how “scientific research” showing truly miniscule results, really imperceptible results that actually aren’t results at all, ends up reported in the popular media as “fact” which is “proven by science” and people believe it and spend years basing their behaviour on these reported facts. Read more

Too much food causes more death and ill health than too little food

Wow, how dreadful is this. It seems that there is now more death and poor health around the world caused by people eating too much food, than there is caused by people who don’t have enough. That’s a very sad 21st Century problem, and when I think of those who don’t have enough, it makes me feel terribly sad that we have allowed this to happen.

This short post is not the place to discuss farm policies, farm subsidies in the US and EU, food distribution and fair trade.

I wrote this a year ago: https://mothernaturesdiet.me/2013/03/11/focus-on-what-really-matters/ – noting that there were a little over 1.5 billion overweight people on Earth.

Then this week this article: http://www.bbc.co.uk/news/health-27586365 – notes that we are now over 2.1 billion overweight people.

Have we added HALF A BILLION, a staggering 600 million more overweight people in just a year?

Does that mean that everyone on earth will be overweight in just a few years?

The research concludes: “Because of the established health risks and substantial increases in prevalence, obesity has become a major global health challenge. Not only is obesity increasing, but no national success stories have been reported in the past 33 years. Urgent global action and leadership is needed to help countries to more effectively intervene.”

Wow, people need my help even more than I thought!

www.MotherNaturesDiet.me – better go spread the word!

 

The MND Guide to Body Composition – free eBook

How do we know what is ‘too fat’?

How do we define ‘too thin’ at the other end of the scale?

Should men all aspire to the stereotype ‘6 pack hunk’ and are women unfairly pressured by the media to be ‘rail thin’ like catwalk models?

Is it healthier to be ‘a little chubby’ or ‘skinny as a rake’ or somewhere between the two?

Is it healthier to be ‘build like a brick outhouse’ or ‘built like a racing whippet’?

In short, what is the optimum amount of fat and the optimum amount of muscle men and women should aim for in order to achieve supreme good health and longevity.

This little book will answer those questions for you.

Download your free book here: The MND Guide to Body Composition. 2013.

A few words from the start of this little book… Read more

Switch off the TV – it’s killing you!

I heard this today –

“American men spend 53% of their leisure time on weekends and holidays watching TV, 4% of their time reading.”

Country with the largest obesity problem = USA.

You go figure it out.
While figuring it out, get up off your backside, switch off the damn TV and go for a walk with someone you love and discuss these statistics!

Enjoy the bank holiday! x

Britain’s widening waistline

Holiday treats and the changing acceptable standards of Britain’s waistlines.

August 2012: OK, OK, I had an ice cream! Damn, what a confession!! I am on holiday, and I have to make the best of the shops that are available, and I have to treat my kids like normal kids, and that means going to the beach and buying ice creams! Normally, I don’t partake myself, but I did today and it was very yummy!! Oh well...just one sin...

Read more