Judging people based on higher body weight awareness is misinformed and skin deep because higher body weight is not a matter of aesthetics. Rather, it’s concerning as an indicator of what’s happening deep beneath the surface; to our metabolic health. Metabolic health is based on blood levels of triglycerides (fats), glucose (sugar), HDL cholesterol, and blood pressure, as well as fat accumulation in and around the organs (i.e. belly fat) – all of which are risk factors for some of the biggest killers: heart disease, diabetes, and stroke.
80% of higher body weight people are metabolically unhealthy, as are 40% of normal-weight individuals (1). This shows that a higher bodyweight is not the cause of chronic lifestyle-related disease, but it is an indicator in many people.
Dr. Andrea Salcedo DO, MPH, FACOG, shares her dissappointment with routine gynecologic care.
In this video, Dr Andrea Salcedo talks about her personal struggles through endometriosis, gestational diabetes and infertility. She shares how insulin resistance and body inflammation contributed to her gynecologic problems, and that birth control pills or surgery couldn’t treat the cause.
Endomitriosis
Endometriosis is a chronic condition where tissue similar to the uterine lining grows outside the uterus, leading to pain, inflammation, and potential fertility issues. Commonly affected areas include the ovaries, fallopian tubes, and pelvic lining, though it can also impact the bladder, bowel, and, in rare cases, the lungs or other organs.
Symptoms vary but often involve severe menstrual cramps (dysmenorrhea), chronic pelvic pain, painful intercourse (dyspareunia), and gastrointestinal issues like diarrhea or constipation. Fatigue, heavy or irregular periods, and urinary discomfort are also frequent. The severity of symptoms doesn’t always correlate with the extent of the disease; some individuals with minimal tissue growth experience intense pain, while others with extensive growth may have mild symptoms.
The exact cause remains unclear, but theories include retrograde menstruation, genetic predisposition, hormonal imbalances, and immune system dysfunction. Genetics play a significant role, with individuals having a first-degree relative with endometriosis facing a six-fold increased risk. Environmental factors and estrogen exposure also contribute to disease development.
Diagnosis is challenging, often delayed by years due to symptom overlap with other conditions and the need for surgical confirmation via laparoscopy. Non-invasive imaging like transvaginal ultrasound and MRI can aid in detection, especially for deep infiltrating endometriosis.
While there’s no cure, management focuses on symptom relief and fertility preservation. Treatment options include pain relievers, hormonal therapies to suppress estrogen production, and surgical interventions to remove endometrial-like tissue. In severe cases, hysterectomy may be considered.
Globally, endometriosis affects approximately 10% of women of reproductive age, equating to around 190 million individuals. The condition imposes significant economic burdens due to healthcare costs and lost productivity. Public awareness and early diagnosis are crucial for effective management and improving quality of life for those affected.
The problem of carbohydrate addiction as I see it, is that no one out there is effectively trained to help people recover from processed food addiction.
Food addiction is very much at the forefront of the thinking of health coaches like myself, as we learn more about this devastating condition and the insidious means that big food uses to keep us locked in to our addictions.
Please understand that your food cravings, carbohydrate addiction and resulting poor health are not your fault.
Previously the correct support has simply not been provided. Here is a list of the resources that have been offered to us, and the reasons why they simply do not work.
Have you tried any of the following? Did the outcomes dissappoint you?
Physicians are prescribing pharmaceuticals and diets. As a result, they’re blaming clients for failing to adhere to a plan.
Personal trainers offer extreme food and exercise plans. In fact, they’re missing the problem and setting their clients up for harmful self-comparison in gym environments.
Drug-like foods are recommended by dieticians who are trained by the processed food industry.
Nutritionists are trained in food plans and supplements but not in addictions.
Eating disorder specialists vehemently oppose food addiction. Surprisingly, they fight for their stance on the issue.
Therapists mistreat processed food addiction. They believe that the problems lie in past traumas. Therapists propose that the answer will be found in mindful eating. They miss the addicted brain.
Bariatric surgery leaves processed foods in the system. The procedure can result in replacing food addiction with addiction to alcohol or drugs. Sadly its often a temporary fix with weight regain or no weight lost.
Weight loss programs humiliate people about their weight. They blame the client and the shame can lead to eating disorders.
Residential programs miss the role of triggers in the home. Upon returning home the person reactivates the old triggers.
Support groups have addictive foods in their food plans. They have stressful and irrelevant requirements and a narrow focus. They also blame their members.
Eat Better South Africa NPC is a community-driven non-profit organization in low socioeconomic communities. It is dedicated to supporting our local public healthcare systems and fostering sustainable food systems. It’s mission is to empower low socioeconomic communities by providing nutrition education programs that help individuals make informed dietary choices, ultimately improving their overall health and well-being.
Jayne Bullen of The Noakes Foundation
Jayne Bullen believes that research in healthcare needs better funding and strong minds. Since joining The Noakes Foundation in 2015 Jayne has grown it into one of the key research funders in South Africa. It is an entity that changes the way the nation eats. As the COO of The Noakes Foundation she established Eat Better South Africa alongside inspiring colleagues and Professor Tim Noakes.
Most recently she was appointed as managing director of the Nutrition Network, where she has taken the lead in the process and creation of this educational and networking platform. The Nutrition Network was founded by the Noakes Foundation in partnership with an esteemed team of doctors and scientists.
If there is one thing I know for sure is that we are all connected and what happens here, happens everywhere else too in our global families. We are doing work that is not only for us here on the tip of Africa, but for all humanity and for future generations.
What we do and what we eat, and choose to buy to eat everyday, is something profound and that matters a great deal.
Euodia Samson supports low-carb healthy-fat adoption in low socioeconomic communities
As a well-known South African actress and TV personality, Euodia Samson has gained recognition for her roles in various shows. These include SOS, Arendsvlei, Big Okes, Madam & Eve, and Fishy Feshuns.
Euodia holds a Diploma in Speech and Drama from the University of Cape Town and a Diploma in Communication and Counseling from the College of Applied Psychology (SACAP).
Euodia’s struggle
After years of struggling with weight gain and trying every possible diet intervention, Euodia finally found out that she is insulin resistant. After a few months and experiencing great success in cutting out processed foods that are high in sugar and carbohydrates, she contacted The Noakes Foundation to help extend the low-carb intervention to communities that are struggling with metabolic health issues. As a result, the ripple effects of this contact contributed to the innovative program we all know and love, Eat Better South Africa!
Adding to her list of achievements, she recently released her second self-help book, “Know Thyself,” in early February. The book is semi-autobiographical, detailing her journey to rediscover herself through a more holistic approach to mental health. This release follows the success of her first book, which she self-published in 2022. Titled “Heal Your Gut,” this book promotes a healthy lifestyle and good eating habits.
Euodia on Facebook Live
Euodia hosts regular Facebook Live shows every afternoon at 4 PM. Here she prepares low-carb meals and engages her audience in discussions on a range of topics. She focuses on Health & Wellness on Mondays. Additionally, the subject of self-help is covered on Tuesdays. On Wednesdays Euodia covers Family, Relationships, and Raising Children. Thursdays are reserved for Q&A sessions. Finally, on Fridays, she invites a guest to join her.
As a certified health coach and counsellor, Euodia is well-versed in offering self-help advice. She is looking forward to continuing to heal others and improve community health at large through her work with Eat Better South Africa.
Fourteen years ago I began coaching clients in how to achieve successful keto adaptation. This after I changed my own life in 2012 , losing weight and centimeters and getting off anti-depressant medication.
Some people have achieved positive life enhancing results during their 90 day course with me. Others have not, and sadly have taken steps back to their former habits and self-defeating lifestyle rituals.
What are some of the foundational elements that successful people have embraced to achieve successful keto adaptation?
5 Success tips from the real achievers
They know what they are consuming
Top achievers are diligent with tracking everything that they eat and drink. This is about taking back the power. It’s about being painfully honest about your relationship with food. We know that living an awesome life is about addressing the social, movement, sleep , relaxation and enjoyment factors of life and that diet is not everything. But it is the backbone to awesome health I believe.
They weigh and measure themselves regularly
Having a weekly hop onto the scale first thing in the morning after sitting on the toilet, as well as measuring the abdomen, lets us know how your body is responding to being deprived of the glucose energy that comes from consuming carbohydrates and sugar. A wise habit is to measure other parts of the body as well, such as the wrist, upper arm, bust, hips and upper thighs. Sometimes the scale will not show a change but a drop in centimeters around the abdomen or elsewhere on the body tells us that changes are happening. This is very motivating.
Using the scale and the tape measure gives important information about the effects that your food choices are having on your body. If weight loss stalls after a weekend, it could be due to that extra meal you had. If weight loss speeds up is it because you are skipping meals sometimes because of not being hungry? (Tip: This could be a good time to introduce intermittent fasting as a weight loss hack.)
They get stuck into keto theory
Successful keto adaptors embrace the learning side by listening to podcasts, watching YouTube teachings and reading books and articles by the thought leaders in this food revolution. They own their knowledge so that if they are challenged by someone who declares that “all that fat is going to give you high cholesterol and you will have a heart attack”, they will already understand how Professor Tim Noakes puts this into perspective in his powerful talk, The Dietary Lies around Heart Disease, and are able to sensibly defend their choices.
They do the difficult bits
No one is pretending that this process is easy and without challenges. Far from it. The successful people bravely face up to what they need to do in order to rescue their health and have a better life going forwards. Things like going without alcohol for a period, in somes cases forever. Or abandoning snacking habits. They have an unshakeable belief that the pain will be worth it.
They learn how to handle social settings
Social pressure in my opinion, is the biggest hurdle to overcome when changing from eating processed, high carbohydrate-based foods that are ubiquitous in Western culture. There is need to limit social events that are essential to our well-being as humans. However, successful people develop strategies to use when they are going to be eating and drinking away from home. They plan ahead. They know the difference and drawbacks between a floating canape reception and a bring-and-share get together with friends. Or a formal sit down event or a family meal where dessert is the norm. They always know what they are in for. Further more they are prepared. They know that they will excuse themselves from some of what is offered, by using kind words.
One of the fundamental steps to weight loss is to avoid foods made with flour such as all baked goods, pasta, breaded or battered foods and processed foods. Avoid also all grains – wheat, corn, rye, oats, barley, couscous, duran, arina, kamut, matzo, semilina, spelt and wheat germ.
Once a plant has been ground into a powder such as flour, it is absorbed into our system quickly thereby creating imbalances which the body works hard to overcome. Modern wheat has a gluteomorphin/gluten which is associated with irritable bowels and mood disorders. Grains contain lectins that cause gut leakiness resulting in inflammation in the body, auto immune diseases, and brain fog. Flour products include all baked goods, pasta, breaded or battered foods, processed foods, as well as ALL grains – wheat, corn, rye oats, barley, couscous, durum, arina, kamut, matzo, semolina, spelt, triticale, wheat germ. (See also https://en.wikipedia.org/wiki/Opioid_peptide)
Refined grains stimulate insulin to a greater degree than virtually any other food.
STEP 2: Another of the steps to weight loss is to reduce your consumption of added sugars
Sugar stimulates insulin secretion but it is far more sinister than that……
On a Banting weight loss diet, protein consumption should fall at 20% of daily calories.
STEP 4: Increase your consumption of natural fats
Dietary fat is least likely to stimulate insulin out of the macro nutrients, protein, fat and carbohydrates, thus it provides protection during a keto weight loss diet.
STEP 5: Increase your consumption of protective factors
Vinegar moderates blood sugar levels which is what we look for in a keto weight loss diet.
After water, tea is the most popular beverage in the world. The ketogenic weight loss diet can include tea. There are several basic tea varieties. Black tea is the most common, making up 75% of global consumption. Tea has its characteristic black colour. This is because the harvested leaves are fully fermented. Black tea tends to be higher in caffeine than other varieties. Semi-fermented Oolong tea undergoes a shorter period of fermentation.
Green tea is non-fermented
Instead the freshly harvested leaves immediatly undergo a steaming process to stop fermentation, giving green tea a much more delicate and floral taste. Green tea is naturally much lower in caffeine than coffee, amking this drink ideal to those who are sensitive to caffeine’s stimulating effects.
Green tea contains large concentrations of powerful antioxidants
Catechins are antioxidants in green tea. They may play a role in inhibiting carbohydrate-digestive enzymes resulting in lower glucose levels and protecting pancreatic beta cells. Fermentation (black tea) changes the catechins to a variety of theaflavins. Polyphenols in green tea area also believed to boost metabolism which may aid in fat burning.
Drinking green tea provides many health benefits
These include increased fat oxidation during exercise, increased resting energy expenditure and lower risk of various types of cancer. A meta-analysis of studies confirms that green tea helps with ketogenic weight loss although the benefit is rather modest: in the range of 2 -4 pounds (1 -2 kilograms). Studies include the Singapore Chinese Health Study, showed that tea drinking reduced the risk of type 2 diabetes by 14 to 18 percent.
All teas may be enjoyed as hot or cold beverages on the ketogenic weight loss diet
There are infinite varieties of tea available to suit any taste. Flavour can be added with the addition of lemon peel, orange peel, cardamom, vanilla pods, mint and ginger.
Herbal teas are infusions of herbs, spices or other plant matter in hot water. They make excellent drinks without added sugars. Some popular varieties include mint, chamomile, ginger, lavender, lemon balm, hibiscus and rose hip teas.
Enjoy tea in all it’s different styles as part of your ketogenic weight loss diet.
Coffee is healthy although due to its high caffeine content, coffee is sometimes condisered unhealthy. However, recent research has come to the opposite conclusion, perhaps due to the fact that coffee is a major source of antioxidants, magnesium and chlorogenic acid.
Coffee is healthy because it protects against type 2 diabetes
Coffee, even the decaffeinated version appears to protect against type 2 diabetes. In a 2009 review, each additional daily cup of coffee lowered the risk of diabetes by 7%, even up to six cups per day. The European Prospective Investigation into Cancer and Nutrition study estimated that drinking at least three cups of coffee or tea daily reduced the risk of diabetes by 42%.
The Singapore Chinese Health Study showed a 30% reduction in risk.
Coffee is healthy and reduces total mortality
Large scale studies found that most major causes of death, including heart disease, were reduced. Coffee may guard against neurologic diseases Altzheimers, Parkinsons disease, liver cirrhosis and liver cancer.
As a caution, while these correlation studies are suggestive, they are not proof of benefit. However, they suggest that coffee may not be as harmful as imagined.
Store your coffee beans well
Use an airtight container away from excessive moisture, heat and light. Flavor is lost quickly after grinding so investing in a reliable grinder is worthwhile. Grind beans immediately before brewing.
Iced coffee is easy and inexpensive to make
Simply brew a pot of regular coffee and cool it in the refrigerator overnight. You can cinnamon, coconut oil, vanilla extract, almond extract and cream to flavor your coffee without changing its healthy nature.
Replace addictive snacks with coffee in your weight loss diet
Dr. Robert Cywes recommends sipping on hot black coffee during your day, to avoid reaching for processed food snacks when you are Banting or on a keto diet.
Sugar-sweetened beverages are one of the leading sources of added sugars. This includes soda pop, sugar-sweetened teas, fruit juice, fruit punch, vitamin water, smoothies, shakes, lemonade, chocolate or flavoured milk, iced coffee drinks and energy drinks.
Beverages and hot drinks such as hot chocolate, mochaccino, cafe mocha and sweetened coffee and tea can also be included. Trendy alcoholic drinks add significant amounts of sugar to your diet, including such drinks as ‘hard’ lemonade, flavored wine coolers, cider beers as well as more traditional drinks such as Baileys Irish Cream, margaritas, daiquiris, pina coladas, dessert wines, ice wines, sweet sherries and liqueurs.
What about alcohol itself?
Alcohol is made from the fermentation of sugars and starches from various sources. Yeast eat the sugars and convert them to alcohol. Residual sugars result in a sweeter beverage. Sweetened dessert wines are obviously full of sugar and not recommended.
However, moderate consumption of red wine does not raise insulin or impair insulin sensitivity, and therefore may be enjoyed. Up to two glasses a day is not associated with major weight gain and may improve insulin sensitivity.
The alcohol itself, even from beer seems to have minimal effects on insulin secretion or insulin resistance. It is sometimes said that you get fat from the foods you eat when you drink alcohol, rather than the alcohol itself. There may be some truth to that although the evidence is sparse.
The advice to eat something, anything, as soon as you step out of bed is often heard, but we can make breakfast optional by downgrading it from ‘most important meal of the day’ to ‘meal’.
Different nations have different breakfast traditions. The big Amercian breakfast contrasts directly with French ‘petit jeuner’ or ‘small lunch’. The keyword here is ‘small.’
Breakfast foods are desserts in disguise
The greatest problem is, that like snacks, breakfast foods are often little more than desserts in disguise containing vast quantities of processed carbohydrates and sugar. One of the main ways to succeed with a Banting weight loss diet or a keto weight loss diet, is to forego sugar altogether.
Breakfast cereals, particularly those that target children are among the worst offenders. On average they contain 40% more sugar than those that target adults. Not surprisingly, almost all cereals for children contain sugar and ten of them contain more than 50% sugar by weight. Only 5.5 percent met the standard for ‘low sugar’. In diets of children under age eight, breakfast cereals rank only behind candy, cookies, ice cream and sugared drinks as sources of dietary sugar.
A simple rule to follow is this: Don’t eat sugared breakfast cereal or simply, make breakfast optional.
Bakery breakfast items
Many breakfast items from the bakery are highly problematic: muffins, cakes, banana bread and Danishes. Not only do they contain significant amounts of refined carbohydrates, they are often sweetened with sugars and jams. Bread often contains sugar and is eaten with sugary jams and jellies. Peanut butter often contains added sugar.
Traditional and Greek yogurts are nutritional foods. However, large amounts of sugar and fruit flavouring are added to commercial yoghurts.
Oatmeal is another traditional and healthy food. Whole oats and steel-cut oats are a good choice requiring long cooking periods because they contain significant amounts of fibre that requires heat and time to break down.
Avoid instant oatmeal. It is heavily processed and refined which allows for instant cooking and it contains large amounts of added sugar and flavors. Most of the nutritional value is gone.
While rolled oats and dried fruit granola attempt to disguise themselves as healthy, they are often heavily sugared and contain chocolate chips and marshmallows.
Eggs can be enjoyed
Eggs, previously shunned because of cholesterol concerns can be enjoyed in a variety of ways: scrambled, over easy, sunny side up, hard-boiled, soft-boiled, poached, etc.
Egg whites are high in protein, and the yolks contain many vitamins and minerals including choline and selenium. Eggs are particularly good sources of lutein, zeaxanthin, antioxidants that may help protect the eyes against macular degeneration and cataracts.
The cholesterol in eggs may actually help your cholesterol profile by changing the cholesterol particles to the larger, less atherogenic particles. Large epidemiologic studies have failed to link increased egg consumption with increased risk of heart disease.
Eat eggs because they are delicious, whole unprocessed foods.
Consider this: If you are not hungry, don’t eat at all.
