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BC, at what speed? </p>
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Dstark - you would have to gain at least 15 extra lb first. :)</p>
<p>Insulin resistance: check.
Four weeks post-attack, overall cholesterol was 115, but triglycerides were 143, HDL was 33. Ratio = 4.33/1.</p>
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<p>In general, I run on the treadmill from 8:45 to 9:50. Today I ran at around a 9:45 pace.</p>
<p>Interesteddad, thanks for your post # 21895.</p>
<p>DadII, how tall are you?</p>
<p>idad- do you stay away from fruit, beans and grains?</p>
<p>I’m pretty good at limiting grains. About the only grains I eat regularly are croutons in my salads, a little bit of pasta or rice in soups, and dredging pork chops in flour before pan-frying them. I haven’t had a serving of pasta or pizza in about six months. Haven’t had cereal for a couple of years now. I did have stuffing at Thanksgiving and will again at Christmas. I bought some rye bread for turkey sandwiches, but never opened it and stuck the loaf in the freezer. I do have a breakfast biscuit once a week from the drive-thru on the way to a hiking trail, but that’s only bread I have eaten in six months. I will have a hamburger bun from time to time, I just haven’t in quite a while as I’m more likely to grill a pork chop or a steak.</p>
<p>I try to not eat a ton of beans, although I do frequently have lima beans as a “veggie” and I will put kidney beans in my chili. Beans have so much fiber that they tend to best digested slowly. It’s the highly processed fast absorbing carbs that cause the problems.</p>
<p>Fruit is my answer for a sweet tooth. I eat a couple servings a day. I shouldn’t. It’s sugar just like drinking a soda, but it’s hard to eat enough fruit fast enough to compare to drinking soda or juice or eating candy. It’s an absorbtion rate problem. Eating sugar slow enough for the liver to process it and the body to burn it doesn’t cause the big problems. But, if I were actively trying to lose weight, I’d try to cut back on the fruit a bit.</p>
<p>Is there something wrong with beans?</p>
<p>I eat a little more pasta than you interesteddad, but I have cut my pasta and pizza eatings dramatically.</p>
<p>I do have a sweet tooth. I never drank much soda, but I admit I am kind of hooked on crystal geyser’s grapefruit carbonated drink. I think it is 19 g of sugar per 8 oz.</p>
<p>How much sugar are we supposed to eat a day? I am fairly sure I am over the target.</p>
<p>Starting up tempo runs again since my arthritic knees seem to be getting stronger. I’m spending 45 minutes daily on core/stretching/ strength to get my knees healthy again. Ran 4 miles tonight at 7:20 pace. Gearing up for masters indoor track.</p>
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<p>That’s a lot of sugar for such a small drink.</p>
<p>I try to keep it under 50 grams.</p>
<p>Some days it’s under 15 grams.</p>
<p>Basically just say no to soda.</p>
<p>When I am good my diet consists of grains (steel cut oatmeal and brown rice ), fruit, beans. vegetables. nuts and eggs. If I keep the calorie count at around 2000 the weight drops fairly consistently. The problem is I am good but add in plenty of bad. The bad ranges from drinks and bar food to junk food. When I stop the junk and the bar I do great. The drinks are not heavy no more than 2 beers but add in nachos etc and away we go.</p>
<p>dstark:</p>
<p>Here’s the latest American Heart Association statement on recommended sugar consumption:</p>
<p>[Dietary</a> Sugars Intake and Cardiovascular Health: A Scientific Statement From the American Heart Association](<a href=“http://circ.ahajournals.org/content/120/11/1011.full.pdf]Dietary”>http://circ.ahajournals.org/content/120/11/1011.full.pdf)</p>
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<p>The 150 calories a day for men is about 40 grams per day. 25 grams per day for women.</p>
<p>One of the authors of the AHA statement is Robert Lustig, probably the world’s most prominent sugar critic. He’s a pediatric endocrinologist at the Univ. of San Francisco Medical School and a specialist in pediatric obesity and hormonal regulation of fat storage. In his childhood obesity research clinic, the first rule is to stop drinking sugar. No soda. No juice. I personally believe that is the first dietary change that everyone should make. </p>
<p>The only people who can metabolize those big, quick doses of sugar are endurance athletes. For everyone else, drinking sugar is an unmitigated disaster from a heath standpoint. The development of juice concentrate in the 1950s and the availability of dirt-cheap sugar leading to 16 ounce sodas instead of 6 ounce bottles are probably the two biggest contributors to the “obesity epidemic”. When you eat fruit, there’s a limit to how much you can eat and how fast. There’s no limit with juice. A glass of orange juice is like eating six oranges in ten minutes. The liver simply can’t process that sugar fast enough.</p>
<p>The American Heart Association is interested because not only does high Triglyceride to HDL ratio (sugar is a big culprit) correlate with insulin resistance, it also correlates with coronary risk, even when you control for obesity.</p>
<p>Interesting – the cardio folks (and my AHA cookbook) push whole grains as a way to reduce cholesterol and to feel full. The nutritionist did emphasize eating fruits instead of fruit juice.</p>
<p>I used to do high protein (back in the day), but there is no way I can deal with that kind of fat any more. I was a diet Pepsi addict before the MI (two liters a day), but have quit caffeine and fizzy drinks since, as they seem to stimulate my need for more food. When I drink water, I eat less. </p>
<p>Will have to track how much sugar I’m actually consuming. Does the 25g a day count all sources of sugar (naturally in the food and added as an ingredient)? I don’t remember the nutrition labels breaking out the sources.</p>
<p>I started drinking coffee black when idad put out the first Lustig video. It’s too easy to put in four teaspoons of sugar and some cream that I don’t really need. After a while, no sugar becomes normal.</p>
<p>I think that the allowance is from all sources. That’s why web-based calorie trackers are so useful - they put in the numbers for you.</p>
<p>Beans are very high in carbohydrate. I’m not a fanatic when it comes to low carb, but I try to keep my net carb consumption down to about 100 grams per day. I get most of that from veggies and fruit. I have beans, but I try not to eat them all the time.</p>
<p>One of the things I kind of miss is baked beans. But, that’s straight carbs spiked with large amounts of sugar. Might as well eat a bowl of Sugar Smacks cereal.</p>
<p>Ever since I watched Lustig’s UCalif lecture, I look at sugar as a poison:</p>
<p>[Sugar:</a> The Bitter Truth - YouTube](<a href=“Sugar: THE BITTER TRUTH - YouTube”>Sugar: THE BITTER TRUTH - YouTube)</p>
<p>Here’s a really good radio interview that Alec Baldwin did with Lustig recently. This tells the story in 28 minutes:</p>
<p>[Here’s</a> The Thing: Robert Lustig - WNYC](<a href=“http://www.wnyc.org/shows/heresthething/2012/jul/02/]Here’s”>http://www.wnyc.org/shows/heresthething/2012/jul/02/)</p>
<p>Here’s the 7 part series the Univ. of California Med School did on obesity:</p>
<p>[The</a> Skinny on Obesity - YouTube](<a href=“The Skinny on Obesity - YouTube”>The Skinny on Obesity - YouTube)</p>
<p>Counting Down:</p>
<p>The low-fat nutritional advice grew from the early (and now primitive) research linking LDL cholesterol to coronary disease. At the time, the only thing they could measure was total cholesterol and an LDL number. As science has progressed, they’ve now been able to measure a lot more things. It turns out that the culprit is probably not total LDL, but rather the number of LDL particles – something that couldn’t even be measured when the low-fat advice took the world by storm in the 1970s and still is not routinely measured.</p>
<p>The worst risk for coronary artery disease is large numbers of small LDL particles. In normal people (discounting a few rare genetic conditions), the same high triglyercide/low HDL ratio that is associated with insulin resistance also tends to result in large numbers of small LDL particles. That can be the case even when the total LDL cholesterol is in the desirable range. It sure looks like coronary artery disease is just another manifestation of metabolic syndrome and all of it relates to triglycerides and sugar metabolism.</p>
<p>Conversely, low sugar/low carb diets tend to lower triglycerides (rather quickly, as in days or weeks), increase HDL, and result in smaller numbers of LDL particles. To the extent that pushing low fat diets has caused people to increase sugar and carb consumption, the nutritional advice may have had unintended consequences. It sure looks like the American Heart Association is shifting in its recommendations to focus more on sugar/refined carb consumption. But the medical practitioners (and especially the nutritionists) are working with research that’s a couple decades out of date. Just figuring out the mechanisms by which the liver converts sugar into triglycerides is pretty recent discovery.</p>
<p>Oh. And all of my good intentions went out the window with Halloween candy calling my name. I’ve learned that I just can’t have the stuff in the house. My choices have to be made at the grocery store, not standing in the kitchen. :)</p>
<p>Bunsen, did you see this?
It looks like so much fun!
[Up</a> on silks, yoga goes for strength | Pacific NW | The Seattle Times](<a href=“http://seattletimes.com/html/pacificnw/2019783647_pacificpfit09.html?cmpid=2628]Up”>http://seattletimes.com/html/pacificnw/2019783647_pacificpfit09.html?cmpid=2628)</p>
<p>Interesteddad, I am so over the limit. </p>
<p>Interesteddad, BC Eagle91…
I guess that is the end of the grapefruit drink.</p>
<p>I hope ice tea is ok. No sugar or swettener added.</p>
<p>" Ran 4 miles tonight at 7:20 pace"</p>
<p>Ohiopublic, That sounds really fast to me. Good luck when the races start.</p>