[PCOM Alumni] Dietary recs for insulin resistance?

[Guest guest]

lisa-

 

 

the info you provide here is through and helpful. on the crock pot meals:

that's what she likes to do, but she (and I) thought that root vegs and corn

were out because they are high in sugar. she has done her research on

insulin resistance and thinks that she cannot have onions because they are

high in carbs (i thought onions were ok). this is what's causing problems

for her with the crock pot stews: she loves them and they work well for her

lifestyle, but she's having trouble coming up with veggies to include that

are not root veggies.

 

kath

 

On Mon, Sep 22, 2008 at 5:11 PM, Lisa Nicholson <lnicholsonwrote:

 

>

> Hey Kath,

>

> The big thing with dietary recommendations for insulin resistance is to

> minimize insulin spikes and keep insulin levels more or less constant

> throughout the day. This means your patient will need to eat smaller, more

> frequent meals which have a good quality protein source. I have most of my

> insulin resistant patients snacking on hormone and nitrite free deli turkey,

> eggs, nuts, and (depending on the amount of dampness they present with)

> cheese, along with high-fiber fruits or vegetables like apples, carrots, and

> celery. Almond butter on rice cakes make an awesome snack. Another favorite

> is to mix 2 parts organic ricotta to 1 part almond butter, with a pinch of

> cinnamon and a Tbsp. or so of honey. If she tends to run cold and damp, you

> can increase the cinnamon to taste or add some cardamom to balance the cold

> damp nature of the ricotta. I spread this on celery sticks, rice cakes, and

> apples. If she is spleen deficient, she may have a hard time digesting nuts

> and other proteins. I'd recommend adding either a good quality digestive

> enzyme (I like the BioEnzymes from Serroyal) or Bao He Wan (with meals) to

> your herb protocol for her.

>

> Meals need to include low glycemic index complex carbohydrates combined

> with protein to slow the break-down of the carbohydrates and moderate the

> insulin response. A solid breakfast is critical - ideally high protein like

> a piece of chicken or scrambled eggs with veggies and/or tofu. I try to

> advocate for a whole food approach, but if you simply can't get people to

> cook in the morning, a scoop of protein powder in some instant oatmeal, an

> egg scrambled into some oatmeal or a (spleen chilling, hard to digest) fruit

> and protein powder smoothie is better than nothing. And, a word on oatmeal -

> many people with gut inflammation get excessive gas from oatmeal. Most of

> the cooked breakfast cereals in a package are based on oats, wheat or corn

> which can all be pro-inflammatory. If she has a food processor, she can

> grind her own barley, quinoa or rice into " cream of wheat " sized bits which

> can be cooked the same way (1/4 cup grain to 1 cup boiling water - boil the

> water, add the grain and a pinch of salt, simmer for 2 minutes, then turn

> off the stove, cover the pot and let it sit 5 minutes before serving), taste

> much better, and are less inflammatory with higher protein. It takes about 5

> minutes to grind 2 cups of grain to the right consistency, and it can be

> stored in a glass container to be used for a weeks worth of breakfast for 1

> person.

>

> Crock pot dinners are ideal - she can easily toss a few chicken thighs in

> the pot with a handful of lentils or other legumes, a handful of whole

> barley (or rice, or quinoa, or spelt, or millet or any other grain), high

> fiber veggies of her choice (I like carrots, turnips, rutabegas, celery,

> eggplant, mushrooms, etc.), whatever she likes for seasoning, and enough

> water or broth to cover everything by about an inch. She could do the same

> with beef, lamb, turkey, etc. With a bit of planning, she can make a crock

> pot of something for dinner, and package it into individual serving

> containers which she can just grab in the morning for lunches. Since morning

> busy-ness is often an issue, I usually suggest my patients assemble the

> ingredients except for the meat in the crock pot in the evening, and leave

> it on the counter overnight. In the morning, take the meat from the fridge,

> toss it in, check the water or broth level, and turn it on. Dinner can be

> on the table in 5 minutes when she gets home...

>

> Lisa

>

>

> At 03:52 PM 9/21/2008, wrote:

>

> working with an obese F with insulin resistance. she's having trouble

> coming up with quick prep or grab and go dinners that are low

> carb/glycemic. crock pot meals work well for her. any ideas/suggestions?

> she's motivated and has been through the ringer with west med on this.

>

> kath

>

> --

>

> Oriental Medicine

> Experienced, Dedicated, Effective

>

> Flying Dragon Liniment:

> Effective pain relief for muscles & joints

> Formulated by Kath Bartlett, Traditional Chinese Herbalist

> Available at Asheville Center for , or from the following

> suppliers:

>

> Kamwo Herbal Pharmacy: NY - Chinatown

> https://www.kamwo.com/shop/product.php?productid=17442 & cat=0 & page=1

>

> Golden Needle Acupuncture, Herbal & Medical Supply - Candler, NC

>

>

http://www.goldenneedleonline.com/index.php?page=categories & category=14 & vendor= & \

product=5554 & pg=

>

>

>

> Asheville Center For

> 70 Woodfin Place, Suite West Wing Two

> Asheville, NC 28801 828.258.2777

> kbartlett

> www.AcupunctureAsheville.com <http://www.acupunctureasheville.com/>

> _____________

> Alumni mailing list

> Alumni

> http://mail.pacificcollege.edu/mailman/listinfo/alumni

>

> *Lisa Nicholson, L.Ac., QME, DNBAO

> 2310 6th Avenue

> San Diego, CA 92101

> (619)772-4002*

>

 

 

 

--

 

Oriental Medicine

Experienced, Dedicated, Effective

 

Flying Dragon Liniment:

Effective pain relief for muscles & joints

Formulated by Kath Bartlett, Traditional Chinese Herbalist

Available at Asheville Center for , or from the following

suppliers:

 

Kamwo Herbal Pharmacy: NY - Chinatown

https://www.kamwo.com/shop/product.php?productid=17442 & cat=0 & page=1

 

Golden Needle Acupuncture, Herbal & Medical Supply - Candler, NC

http://www.goldenneedleonline.com/index.php?page=categories & category=14 & vendor= & \

product=5554 & pg=

 

 

 

Asheville Center For

70 Woodfin Place, Suite West Wing Two

Asheville, NC 28801 828.258.2777

kbartlett

www.AcupunctureAsheville.com

 

 

 

[Guest guest]

Kathy and All,

 

This is my area of Western science that I teach. Please read the literature,

particularly the full text free literature at Pub Med Central. You will note

that increased physical activity is more powerful to increase sensitivity to

insulin than medications or dietary adjustments. Even one hour per day of

walking leading to a weekly exercise total of 2100 calories or more. The more

you read the literature, the more you see the benefits of moderate physical

activities. A one hour walk at 3 miles per hour is about 150 calories of

exercise times seven days is 2100 calories per week. A part of me that loves to

teach nutrition has to bow to the reality that exercise (increased epinephrine,

increased thyroid hormones) is the most powerful tool for increasing insulin

sensitivity.

 

Note that obesity is actually a sign of health. The adipose tissue is not

insulin resistant. It takes up and stores the nutrients. What is " deaf " to

insulin is the central nervous system that provides set points for hunger and

satiety. The unexercised muscles are also " deaf " to insulin.

 

Here is the first paper of my favorite open access website on the subject. It

takes me two semesters to deliver the goods on this subject, and I usually start

right here. http://www.cardiac.com/content/1/1/1

 

Regarding the high protein diet, your patient is already suffering from obesity

and other matters. More than about an ounce or two of animal protein per day

causes way too much work for your liver and kidneys. Those organ systems need

to be available to respond to CNS growth hormone during sleep. Consider soup

" flavored " with meat but mainly consisting of complex carbohydrates such as

green leafy vegetables, a variety of mushrooms and other non-starchy vegetables

such as cauliflower and so on.

 

There is yet another review paper at the above site that is subtitled " The

Matrix Preloaded " that is all about circulation. See full text at:

http://www.cardiab.com/content/4/1/9

Recall in CM that good homeostasis and health is about " balance, synchronicity

and the uninhibited flow of qi. " This year-2005 review paper actually addresses

those three Taoist principles and is required reading for my students.

 

Recovery from all of the imbalances of full-on metabolic syndrome starts with

good sleep, slowly increasing joyful physical activity (most powerful medication

for increasing insulin sensitivity) and switching the diet to complex

carbohydrates (not a lot of protein or calorie dense foods - recall we're

dealing with the imbalance of obesity). Creating new habits is a slow and

gradual process that involves the occasional whimpering and much refocusing.

 

Take home message: New habits that lead to endogenous regulation of homeostasis

are far more powerful than any exogenous medication whatsoever from any paradigm

of medicine.

 

For those of you with a strong foundation in Western sciences, you might be

intrigued by this new research involving telomerase and longevity.

http://tinyurl.com/53trfq

My students at Merritt College will have two quizzes today, and a couple of the

test questions will arise from this research as well as from others papers

presented in the seminar portion of our class.

 

Respectfully,

Emmanuel Segmen

 

 

 

 

[Guest guest]

Kathy,

 

My error in math. One hour of walking is about 300 calories times seven days per

week is 2100 calories of exercise per week. It's a quick rule of thumb based on

a body weight of 150 pounds that they get 100 calories of exercise per mile of

walking. A 200 lb person can multiply by 200/150 times 100 calories per mile

and burn more calories per mile of walking. This detail is not the point of the

post, but I felt it would be good to correct the error.

 

Gratefully,

 

Emmanuel Segmen

-

Emmanuel Segmen

Chinese Medicine

Tuesday, September 23, 2008 3:25 PM

Re: [PCOM Alumni] Dietary recs for insulin resistance?

 

 

Kathy and All,

 

This is my area of Western science that I teach. Please read the literature,

particularly the full text free literature at Pub Med Central. You will note

that increased physical activity is more powerful to increase sensitivity to

insulin than medications or dietary adjustments. Even one hour per day of

walking leading to a weekly exercise total of 2100 calories or more. The more

you read the literature, the more you see the benefits of moderate physical

activities. A one hour walk at 3 miles per hour is about 150 calories of

exercise times seven days is 2100 calories per week. A part of me that loves to

teach nutrition has to bow to the reality that exercise (increased epinephrine,

increased thyroid hormones) is the most powerful tool for increasing insulin

sensitivity.

 

Note that obesity is actually a sign of health. The adipose tissue is not

insulin resistant. It takes up and stores the nutrients. What is " deaf " to

insulin is the central nervous system that provides set points for hunger and

satiety. The unexercised muscles are also " deaf " to insulin.

 

Here is the first paper of my favorite open access website on the subject. It

takes me two semesters to deliver the goods on this subject, and I usually start

right here. http://www.cardiac.com/content/1/1/1

 

Regarding the high protein diet, your patient is already suffering from

obesity and other matters. More than about an ounce or two of animal protein

per day causes way too much work for your liver and kidneys. Those organ

systems need to be available to respond to CNS growth hormone during sleep.

Consider soup " flavored " with meat but mainly consisting of complex

carbohydrates such as green leafy vegetables, a variety of mushrooms and other

non-starchy vegetables such as cauliflower and so on.

 

There is yet another review paper at the above site that is subtitled " The

Matrix Preloaded " that is all about circulation. See full text at:

http://www.cardiab.com/content/4/1/9

Recall in CM that good homeostasis and health is about " balance, synchronicity

and the uninhibited flow of qi. " This year-2005 review paper actually addresses

those three Taoist principles and is required reading for my students.

 

Recovery from all of the imbalances of full-on metabolic syndrome starts with

good sleep, slowly increasing joyful physical activity (most powerful medication

for increasing insulin sensitivity) and switching the diet to complex

carbohydrates (not a lot of protein or calorie dense foods - recall we're

dealing with the imbalance of obesity). Creating new habits is a slow and

gradual process that involves the occasional whimpering and much refocusing.

 

Take home message: New habits that lead to endogenous regulation of

homeostasis are far more powerful than any exogenous medication whatsoever from

any paradigm of medicine.

 

For those of you with a strong foundation in Western sciences, you might be

intrigued by this new research involving telomerase and longevity.

http://tinyurl.com/53trfq

My students at Merritt College will have two quizzes today, and a couple of

the test questions will arise from this research as well as from others papers

presented in the seminar portion of our class.

 

Respectfully,

Emmanuel Segmen

 

 

 

 

[Guest guest]

Very nice post and references.

 

thanks,

david

 

Chinese Medicine , " Emmanuel Segmen "

<mrsegmen wrote:

>

> Kathy and All,

>

> This is my area of Western science that I teach. Please read the

literature, particularly the full text free literature at Pub Med

Central. You will note that increased physical activity is more

powerful to increase sensitivity to insulin than medications or

dietary adjustments. Even one hour per day of walking leading to a

weekly exercise total of 2100 calories or more. The more you read the

literature, the more you see the benefits of moderate physical

activities. A one hour walk at 3 miles per hour is about 150 calories

of exercise times seven days is 2100 calories per week. A part of me

that loves to teach nutrition has to bow to the reality that exercise

(increased epinephrine, increased thyroid hormones) is the most

powerful tool for increasing insulin sensitivity.

>

> Note that obesity is actually a sign of health. The adipose tissue

is not insulin resistant. It takes up and stores the nutrients. What

is " deaf " to insulin is the central nervous system that provides set

points for hunger and satiety. The unexercised muscles are also " deaf "

to insulin.

>

> Here is the first paper of my favorite open access website on the

subject. It takes me two semesters to deliver the goods on this

subject, and I usually start right here.

http://www.cardiac.com/content/1/1/1

>

> Regarding the high protein diet, your patient is already suffering

from obesity and other matters. More than about an ounce or two of

animal protein per day causes way too much work for your liver and

kidneys. Those organ systems need to be available to respond to CNS

growth hormone during sleep. Consider soup " flavored " with meat but

mainly consisting of complex carbohydrates such as green leafy

vegetables, a variety of mushrooms and other non-starchy vegetables

such as cauliflower and so on.

>

> There is yet another review paper at the above site that is

subtitled " The Matrix Preloaded " that is all about circulation. See

full text at:

> http://www.cardiab.com/content/4/1/9

> Recall in CM that good homeostasis and health is about " balance,

synchronicity and the uninhibited flow of qi. " This year-2005 review

paper actually addresses those three Taoist principles and is required

reading for my students.

>

> Recovery from all of the imbalances of full-on metabolic syndrome

starts with good sleep, slowly increasing joyful physical activity

(most powerful medication for increasing insulin sensitivity) and

switching the diet to complex carbohydrates (not a lot of protein or

calorie dense foods - recall we're dealing with the imbalance of

obesity). Creating new habits is a slow and gradual process that

involves the occasional whimpering and much refocusing.

>

> Take home message: New habits that lead to endogenous regulation of

homeostasis are far more powerful than any exogenous medication

whatsoever from any paradigm of medicine.

>

> For those of you with a strong foundation in Western sciences, you

might be intrigued by this new research involving telomerase and

longevity.

> http://tinyurl.com/53trfq

> My students at Merritt College will have two quizzes today, and a

couple of the test questions will arise from this research as well as

from others papers presented in the seminar portion of our class.

>

> Respectfully,

> Emmanuel Segmen

>

>

>

>

[Guest guest]

Are others able to access this? I get " Not found "

 

 

 

-Jason

 

 

 

Chinese Medicine

Chinese Medicine On Behalf Of Emmanuel

Segmen

 

 

 

 

 

Here is the first paper of my favorite open access website on the subject.

It takes me two semesters to deliver the goods on this subject, and I

usually start right here. http://www.cardiac.com/content/1/1/1

 

 

 

 

 

 

 

 

[Guest guest]

E,

 

I am curious if your below recommendation is for everyone or just this type

of patient. I was wondering if you could elaborate on these statements:

 

1) " More than about an ounce or two of animal protein per day causes way

too much work for your liver and kidneys. " -

 

- What exactly does this mean?

 

- What are the specific differences between animal protein and i.e.

non-animal(i.e. bean) in this regard.

 

2) How does this impact one's ability " available to respond to CNS

growth hormone during sleep. "

 

Thanks,

 

-Jason

 

 

 

Chinese Medicine

Chinese Medicine On Behalf Of Emmanuel

Segmen

Tuesday, September 23, 2008 4:25 PM

Chinese Medicine

Re: [PCOM Alumni] Dietary recs for insulin resistance?

 

 

Regarding the high protein diet, your patient is already suffering from

obesity and other matters. More than about an ounce or two of animal protein

per day causes way too much work for your liver and kidneys. Those organ

systems need to be available to respond to CNS growth hormone during sleep.

Consider soup " flavored " with meat but mainly consisting of complex

carbohydrates such as green leafy vegetables, a variety of mushrooms and

other non-starchy vegetables such as cauliflower and so on.

 

There is yet another review paper at the above site that is subtitled " The

Matrix Preloaded " that is all about circulation. See full text at:

http://www.cardiab.com/content/4/1/9

Recall in CM that good homeostasis and health is about " balance,

synchronicity and the uninhibited flow of qi. " This year-2005 review paper

actually addresses those three Taoist principles and is required reading for

my students.

 

Recovery from all of the imbalances of full-on metabolic syndrome starts

with good sleep, slowly increasing joyful physical activity (most powerful

medication for increasing insulin sensitivity) and switching the diet to

complex carbohydrates (not a lot of protein or calorie dense foods - recall

we're dealing with the imbalance of obesity). Creating new habits is a slow

and gradual process that involves the occasional whimpering and much

refocusing.

 

Take home message: New habits that lead to endogenous regulation of

homeostasis are far more powerful than any exogenous medication whatsoever

from any paradigm of medicine.

 

For those of you with a strong foundation in Western sciences, you might be

intrigued by this new research involving telomerase and longevity.

http://tinyurl.com/53trfq

My students at Merritt College will have two quizzes today, and a couple of

the test questions will arise from this research as well as from others

papers presented in the seminar portion of our class.

 

Respectfully,

Emmanuel Segmen

 

 

 

 

 

 

 

 

[Guest guest]

Emmanuel Segmen <mrsegmen

 

Note that obesity is actually a sign of health.

 

 

Obesity is not a sign of health. It is merely a sign that a persons ability to

store extra nutrition for later use is functioning properly.

 

 

 

Douglas Knapp

Doctoral Fellow, L.Ac.

Full Moon Acupuncture

1600 York Avenue

New York, NY 10028

212-734-1459

 

 

 

 

Emmanuel Segmen <mrsegmen

Chinese Medicine

Tuesday, September 23, 2008 6:25:28 PM

Re: [PCOM Alumni] Dietary recs for insulin resistance?

 

 

Kathy and All,

 

This is my area of Western science that I teach. Please read the literature,

particularly the full text free literature at Pub Med Central. You will note

that increased physical activity is more powerful to increase sensitivity to

insulin than medications or dietary adjustments. Even one hour per day of

walking leading to a weekly exercise total of 2100 calories or more. The more

you read the literature, the more you see the benefits of moderate physical

activities. A one hour walk at 3 miles per hour is about 150 calories of

exercise times seven days is 2100 calories per week. A part of me that loves to

teach nutrition has to bow to the reality that exercise (increased epinephrine,

increased thyroid hormones) is the most powerful tool for increasing insulin

sensitivity.

 

Note that obesity is actually a sign of health. The adipose tissue is not

insulin resistant. It takes up and stores the nutrients. What is " deaf " to

insulin is the central nervous system that provides set points for hunger and

satiety. The unexercised muscles are also " deaf " to insulin.

 

Here is the first paper of my favorite open access website on the subject. It

takes me two semesters to deliver the goods on this subject, and I usually start

right here. http://www.cardiac. com/content/ 1/1/1

 

Regarding the high protein diet, your patient is already suffering from obesity

and other matters. More than about an ounce or two of animal protein per day

causes way too much work for your liver and kidneys. Those organ systems need

to be available to respond to CNS growth hormone during sleep. Consider soup

" flavored " with meat but mainly consisting of complex carbohydrates such as

green leafy vegetables, a variety of mushrooms and other non-starchy vegetables

such as cauliflower and so on.

 

There is yet another review paper at the above site that is subtitled " The

Matrix Preloaded " that is all about circulation. See full text at:

http://www.cardiab. com/content/ 4/1/9

Recall in CM that good homeostasis and health is about " balance, synchronicity

and the uninhibited flow of qi. " This year-2005 review paper actually addresses

those three Taoist principles and is required reading for my students.

 

Recovery from all of the imbalances of full-on metabolic syndrome starts with

good sleep, slowly increasing joyful physical activity (most powerful medication

for increasing insulin sensitivity) and switching the diet to complex

carbohydrates (not a lot of protein or calorie dense foods - recall we're

dealing with the imbalance of obesity). Creating new habits is a slow and

gradual process that involves the occasional whimpering and much refocusing.

 

Take home message: New habits that lead to endogenous regulation of homeostasis

are far more powerful than any exogenous medication whatsoever from any paradigm

of medicine.

 

For those of you with a strong foundation in Western sciences, you might be

intrigued by this new research involving telomerase and longevity.

http://tinyurl. com/53trfq

My students at Merritt College will have two quizzes today, and a couple of the

test questions will arise from this research as well as from others papers

presented in the seminar portion of our class.

 

Respectfully,

Emmanuel Segmen

 

 

[Guest guest]

Hi Kath,

 

I'm going to the List with my reply and snipping your question. Please read

this to the end as I try to address why humans store fat. Our hearts and

skeletal muscles love our endogenous fat. It is our muscles that make us

insulin sensitive. Avoiding " naked " (without plant cell fiber) starch is

helpful.

 

The math part is easy. A 150 lb person walking (running, crawling) one mile

does about 100 calories of work. I only weight 115 lb. So I have to settle for

115/150 times 100 calories = 76 calories per mile. A 200 lb person does 200/150

times 100 = 133 calories per mile. Don't grip the precise values too tightly.

Just get a feeling for what's going on. I measured the caloric work out of the

Univ. of Texas football linemen in 1986 doing a free weight work out (barbells,

dumb bells, leg press machines, etc.), and they averaged about 90 calories per

hour. The reason is that we while walk a full mile (1,600 meters) in 20

minutes, the football players in the gym only move the weights at most one

meter. Even with 8 repetitions, that's only 8 meters. Also they burn glucose

and very little fatty acids during their anaerobic workout. A woman walking at

a normal and relaxed pace gets more than 50% of her fuel from fatty acids.

 

There are other fudge factors. Like being under 30 gives you a boost. Being

active every day gives you a boost. The " boost " is seen in the non-exercise

basal metabolic rate part of the day. It means being more alert and energetic

during the waking hours and being better able to sleep deeply and

parasympathetically being better able to carry out restorative processes during

sleep. This " boost " is universally available to anyone who takes a walk in the

morning.

 

Fat is reserved for the aerobic use of skeletal and cardiac muscles ... and

during sleep for kidney, liver and digestive organs. We use the blood glucose

to metabolize the fatty acids to acetyl CoA which enters the muscle cells'

mitochondria and aerobically make ATP. Take a walk and you grow more

mitochondria and more vasculature So fatty acids are the favorite food of the

human heart and the human skeletal muscles. When the muscles contract, they

" dial the phone number " of the fat cells to ship out the fatty acids. This is

the key! This is insulin sensitivity at work. An obese person has sort of

pulled the bow string but never let go of the arrow. They need to move. They

have built up a whole warehouse full of nutrients for their muscles. But they

never got out the door to use the nutrients. That's the next step for your

patient (pun intended .... (^; ).

 

Respectfully,

Emmanuel Segmen