Pain, Pain, Go Away!

I've run into a problem with Atkins induction: my brand new shorts are now so loose on me that I can get them on without unbuttoning them. Truly, two days ago, nothing in my usual size fit. Cue the sappy violin music. Having to have your clothes taken in isn't the worst problem. What about dental surgery, though? Back in my Body for Life days, I ate a lot of carbohydrate and ended up with a bunch of cavities, a few of them at the gumline of my bottom front teeth. As much as I brushed and flossed, I constantly had plaque on my teeth back then. Even though I haven't had any tooth decay since starting LC, the gumline there (where my old dentist had to remove gum tissue to put in a filling) has receded and I've had bone loss. Gum tissue doesn't stick to fillings, so it just keeps receding. To avoid any further bone loss, my oral surgeon (the one who gave me my dental implant a few years ago after an accident) grafted some tissue from the roof of my mouth to the gum. ...

Years ago, before the Perfect Health Diet came out, I followed a program that involved eating quite a bit "safe starch." It was called Body for Life. It involved eating six small servings of carbohydrate along with six small servings of protein, plus two servings of fibrous vegetables per day. (A serving was the size of your fist or the palm of your hand.) There were six workouts a week (three weightlifting, three cardio) and one free day every week where you ate whatever you wanted and didn't exercise. In all fairness, these two programs are different: BFL allows certain grains, legumes and low-fat dairy and discourages fat. It doesn't call for a wheelbarrow full of vegetation. Nevertheless, my experience eating lots of fruit and lots of starch is relevant to the PHD because the amount and type of digestible carbohydrates are similar, and for the first few years, I didn't eat wheat except on free days. At first on BFL, I felt great. Before, I was continually...

"You might want to read The China Study ." Good lord, there's someone still recommending that book after it was debunked by an English major and picked apart by Michael Eades and Chris Masterjohn ? Recommended by someone who works in a dentist's office, no less--where they're supposed to tell you to avoid carbage? Yet the dental hygienist did today. Maybe she was worried about business slowing down. Maybe she hadn't heard that at least two of its main critics got a mouthful of cavities on vegan or vegetarian diets. I didn't have any cavities, sensitive gums or other issues that a little more flossing wouldn't fix, and told her that I quit getting cavities after I started a low-carb diet. I added that since I'm from a family full of diabetes, that's another reason to be on a low-carb diet. "Well, if your diet isn't working for you, read The China Study. " I wasn't about to argue with a vegan holding a pick in my mouth. ...

What if one or two little tweaks could transform your life? Instead of spending years in therapy, hours a week on the treadmill, gagging down whole grains every day, or tearing your hair out over a positive test for an illness, it's possible that making a few little changes could change everything. I've added a list of posts that could do this for a lot of people (see the list below my profile). Don't worry, there's nothing to buy. You might need to check out a library book and do some N=1 experiments on yourself. Overall, these should save you time and decrease your aggravation. Cardio: A Waste of Valuable Dance Time. Actually, there's a school of thought that cardio is a waste of any kind of time (unless you enjoy it). Sure, you burn calories, but you move less later and get hungrier. Studies have shown that it's not effective for losing weight. I don't do cardio (I lift weights instead) and don't need to lose weight. That wasn't the case when...

Ten years ago today (yes, the day before Thanksgiving), I started Body-for-Life. BFL involves eating several small meals per day that balance protein and carbohydrate and minimizes dietary fat. Daily workouts involve intense weightlifting or cardio. One day a week is a free day, where you don't exercise and eat whatever you want. Initially, I lost weight, gained muscle and felt great. Eventually, though, I gained back the weight and developed cavities and upper GI problems. The cardio workouts left me exhausted. Free day foods found their way into the other days. I developed GERD, an esophageal ulcer, chronic sinus congestion and a constantly upset stomach. I've written about the logical fallacies of BFL here , here and here . If only I'd read the book with a more critical eye back then, I 'd have saved myself most, if not all, of the misery. The endpapers of the Body-for-Life book are before and after photos taken 12 weeks apart. Let me share some photos here. F...

The past few days at the office have seen boxes of pizza, pastries, cupcakes, Chinese food, and wraps for meetings. Temptation? No--except for the wraps made of turkey and spinach, which I ate without the wrapper, of course. This wasn't any great feat of willpower: after over two years of eating little or no wheat, pizza or Chinese, these didn't even look like food to me. The Chinese food was overcooked (broccoli is supposed to be bright green, not dull chartreuse) and the pizza smelled like a wet dog. I think I understand why the French avoid junk food much more than Americans: they just don't like the stuff because they eat real food. Here's the problem with a frequent cheat day: it keeps your taste for junk food alive. If a friend were trying to quit smoking, would you recommend a weekly smoking day?

"...Telling a person that they can progressively add more and more dietary carbohydrate means that they don't need to make their peace with not having it. All they need to do is wait a few months..." - The Art and Science of Low Carbohydrate Living Does the lure of adding back carbs derail people from their diets? I don't have any other explanation for the stampede to safe starches or the drift of the potaleo (potato+paleo) movement. This isn't carb creep, where low-carbers get back on track after some weight gain or other problems, it's keeping watch for excuses to eat carbs. At this writing, a Google search for the phrase "adding back carbs" yields 16,000 results. The phrase "permanently limit carbs"? This post will make four. It's time for a different attitude towards high-carb living: it's over. No more pasta, bread, pie, cookies, beer, and so on, ever--unless you're having low-carb versions of those things. (Confessi...

People seem intrigued by quirky, counterintuitive ways of eating. Here's mine: spicy food for an upset stomach. The horse pill sized antibiotics I've been taking for my sinus infection are giving me a stomach ache of equal  proportion. The cookies and brownies my employer set out today for recruits looked tempting, but I know from bitter experience that starchy, sugary food doesn't absorb stomach acid. Back when I was on Body for Life, a few years into the program, my stomach was constantly upset. Probiotics and herbal medicines didn't help: I ended up on prescription acid blockers. Once I stopped eating six servings of carbohydrates a day, the stomach problems evaporated--as long as I followed a few rules. 1. No wheat. 2. No fruit. 3. Limited carbohydrates--around 50g per day (net). A few months ago, I watched a friend of mine eat a breakfast of juice, yogurt and fruit (in other words, a breakfast of sugar), get a stomach ache, eat some more sugar, and get ano...

What Would we Do without Experts? We've all heard the conventional expert advice to lose weight by eating less and exercising more. It seems to make sense: if you eat fewer calories, your body will have to burn some of its own fat. Or if you burn more calories by exercising, your body will have to burn some of its own fat. Calories in, calories out. Just look at serious athletes or starving people in Africa. And yet like a lot of things that look good on paper, this doesn't seem to work out in real life. In Why We Get Fat(1), Gary Taubes points out several groups of people who were hardworking, malnourished, and generally overweight. At one time, he adds, obesity was considered a disease of malnutrition.(2) If you've ever tried and failed to lose weight by eating a little less and exercising a little more, you're not alone. Several years ago, I started Body for Life, a program that involves exercise and eating a lot of protein and carbohydrate. I ate more th...

If you're like me and work in a climate-controlled office, a lot of your female coworkers say, "It's freezing in here!" I used to chill easily, but now I wonder what they're talking about. (No, I'm not in menopause.) I'm not running the heater in my car nearly as much as I used to, either, even when it's nighttime and in the 30s and 40s. I usually don't feel the need to. Where is credit due here? The type of clothes I wear hasn't changed: usually slacks, a cotton shirt and a wool blazer for the office and a coat and alpaca hat and gloves outdoors. I did buy a long down coat, being inspired by my new style icon Mello (on the right) from Death Note, but it just replaced my slightly shorter down coat. I've even worn sandals and short skirts recently. Not together, though: if I'm bundled up in pants and a coat, I can wear sandals; if I'm wearing a coat and tall boots, I can wear a short skirt and save the tights for work. What changed...

If I listened long enough to you, I'd find a way to believe it's all true. From "Reason to Believe" At the end of January, I saw my doctor for pain in my shoulder. He examined me and assured me it wasn't injured. Since he rarely sees me, he ordered a blood workup while he had me there. This was about the time I cut out wheat; a month later, I started a low-carb diet. I've read a lot about a low-carb diet not ruining your cholesterol or your waistline, so a few weeks ago, I asked my doctor to order another workup. Here are the before and after results. BEFORE January 28, 2010 Typical daily menu: banana protein shake cup of caramel corn one-half baked sweet potato and cottage cheese turkey sandwich small salad one-half apple and low-fat cheese sticks meatloaf and mashed potatoes several chocolate candies Exercise: Daily workout of either 20-minute high-intensity aerobics or 50-minute weightlifting session (Body for Life) Weight: 140 Triglycerides: 46 HDL: 42 Tot...

Previously: Body for Life: What Went Wrong, Part 1 and Body for Life: What Went Wrong, Part 2 I didn’t know anything diet or metabolism or how prehistoric humans ate when I first read BFL. But if I’d only read the book with a more critical eye, I might have questioned its assertions. Little Meals throughout the Day? For example, Phillips claims it’s better to eat small, frequent meals throughout the day, or "graze." He has some iffy reasons for doing so. On p. 44 of Body for Life, Phillips states, It’s revealing to take a look at the animal kingdom and notice the relationship between creatures’ eating patterns and their body “types.” At one end of the spectrum are animals that load up on large amounts of food at one “meal,” then go for days, weeks or even months without eating at all. Bears are a prime example of this type of infrequent feeder....At the other end of the eating-pattern spectrum are the frequent feeders: animals that eat almost constantly but in far lesser amou...

Previously: Body for Life: What Went Wrong, Part 1 What is a High-Carb and Low-Fat Diet? So if eating a high-carb diet is bad, how does it follow that the solution to balance protein and carbohydrates? Phillips seems to understand that a high carb, low-fat diet hasn’t been good for Americans since they took heed of the Surgeon General's warning about fats (BFL p. 47): In place of fat, more and more carbs were added [to foods]. And the myth that “fat free” means “all you can eat” spread like wildfire. But yet, over the past 10 years [since 1988], we’ve continued to see a dramatic rise in the incidence of obesity....I’ve worked with a lot of people over the years who were consuming a low-fat, high-carb diet and exercising, but they were getting even fatter! Why not just adopt a low-carb or a paleo diet, then? Phillips writes of our ancient ancestors’ health and vigor before the advent of farming and attributes their good health to their diet. But according to what I...

Some readers may know that I was a Body for Life enthusiast for six years. At age 33, I had no workout program, was a little on the fleshy side, and yet I was constantly hungry. A friend showed me a book called Body for Life (BFL) by Bill Phillips, and I was so impressed by the before and after photos that I tried the program. The plan consisted of eating six servings each of carbohydrates and proteins and two servings of green vegetables per day, plus six short but hard workouts per week. (A serving is the size of your fist.) I did, indeed, go down two dress sizes quickly and build muscle while eating more on BFL. Four years later, I had recovered from a sprained neck and back from a car wreck and resumed BFL in earnest. But it stopped working, and by late 2009, I had put on 20 pounds of fat despite following the diet as well as I had before and being diligent about workouts. Why did the same program produce different results at different times? This is the question I’ll explore in th...

It's a good day for paying your bills And it's a good day for curing your ills So take a deep breath and throw away the pills 'Cause it's a good day from mornin' til night A low-carb diet has cured me of GERD! Thanks to the work of Dr. Norm Robillard, author of Heartburn Cured, I no longer have acid reflux--and I don't have to avoid "trigger foods" like onions, caffeine, chocolate (in the form of baking cocoa), mint, tomatoes and fat. This is a big change from the Body-for-Life program I was on just a few months ago. Body-for-Life involves eating (among other things) six small servings of "authorized" carbs like whole-wheat bread, pasta, fruit, beans, brown rice and winter squash per day. Now I mostly eat meat, eggs, nuts and non-starchy vegetables like leafy greens, broccoli, cauliflower, cabbage and green beans. Low-carb diets defy just about every official dietary guideline out there. How often do you hear "eat plenty of healthy whole...

I eat right (well, mostly). I exercise (a lot). How did I put on 20 pounds since 2005? What have I been doing differently since then? My GP chalked it up to getting older. But I went from age 36 to (almost) 41, not 25 to 50. In 2005, I had been on Body-for-Life (BFL) for two years. Basically, BFL involves eating six small meals a day of balanced proteins and carbohydrates, plus two servings of vegetables. It also involves three strength training workouts and three cardio workouts every week. I was also dancing two or three nights a week. I don't know how much weight I lost, but once I started BFL I went down two dress sizes and felt great. All was well. The results of a car wreck and an unrelated illness in late 2006 and early 2007 no doubt caused some weight gain. The car wreck left me unable to dance or exercise for several months; the illness (an infection of H. pylori and acid reflux) made my stomach so sore that it was painful to eat fruit. I ate wheat products instead. About ...