October 20, 2009 · 6:54 PM

Fish Consumption Linked to Type 2 Diabetes

CB064567A recent study suggests that fish intake may modestly increase the risk of developing type 2 diabetes. 

Harvard researchers examined the dietary habits of over 195,000 study participants over the course of at least 14 years.  Increasing consumption of fish and long-chain omega-3 fatty acids (mostly from fish) was linked to a higher onset of type 2 diabetes—up to 24% higher comparing the lowest with the highest consumers.

Implications

This is a preliminary research finding and requires validation by other studies.  The study authors write:

Given the beneficial effects of LCFA [long-chain fatty acids] intake on many cardiovascular disease risk factors, the clinical relevance of this relation and its possible mechanisms require further investigation.

At this point, I believe that the benefits of reasonable omega-3 fatty acid and fish consumption outweight the possible risk of developing type 2 diabetes.

Steve Parker, M.D.

References: Kaushik, M., et al.  Long-chain omega-3 atty acids, fish intake, and the risk of type 2 diabetes mellitus.  American Journal of Clinical Nutrition, 90 (2009): 613-620.

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October 19, 2009 · 6:00 PM

My Ketogenic Mediterranean Diet: Day 49

Sonoran desert hiking season is here finally!

Sonoran desert hiking season is here finally!

Weight: 154.5 lb (70.23 kg)

Waist circumference: 34.25 inches (87 cm)

BMI: 21.6

Transgressions: none

Exercise: 50 minutes brisk walking

Comments

No significant movement in weight for two weeks.  More comments when time allows.  Off to the hospital for now.

–Steve

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October 18, 2009 · 4:25 PM

My Ketoegenic Mediterranean Diet: Day 48 + Temptation

MPj03878710000[1]Weight: 156 lb

Transgressions: one Metamucil fiber wafer

Exercise: none

Comments

I’m not sure how much longer I can hold out.

I saw one of those cookie diet commercials on TV last night.  I woke up today in a house permeated with the smell of butter, sugar, and chocolate: my daughter’s home-made oatmeal chocolate chip cookies.  Talk about temptation!

Maybe I need to add a “cheat day.”  Eat reasonable amounts of “regular food”—carbohydrates in this case—one day a month or every two weeks.  The Advanced Mediterranean Diet has one every two weeks.  If it’s in the rules, it’s not really cheating, right? 

-Steve

PS: No leg cramps for the last three days since starting a magnesium supplement.

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October 17, 2009 · 4:48 PM

My Ketogenic Mediterranean Diet: Day 47

MPj03139040000[1]Weight: 155 lb

Transgressions: none

 Exercise: none

Comments

No leg cramps for last two nights, after starting a magnesium supplement.  Could just be a coincidence—time will tell. 

At the start of this series, I characterized myself as moderately active.  Turns out I’ve been sedentary for last two months.  Working too much.  Mountain bike has a flat tire.  I’ve got a new rigorous hiking trail picked out, and it’s finally cool enough I don’t have to worry much about rattlesnakes and heat stroke.  Just need time to hike it now. 

–Steve

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October 16, 2009 · 5:14 PM

My Ketogenic Mediterranean Diet: Day 46 + Magnesium for Muscle Cramps

MPj04383710000[1]Weight: 156 lb

Transgressions: none

Exercise: none

Comments

I started an over-the-counter magnesium supplement—250 mg magnesium oxide—by Nature Made to see if it will suppress my nocturnal leg cramps.  Will try it for 4–5 days.  The recommended Daily Value for a 2000-calorie diet is about 200 mg.  If that fails, I’ll try potassium and calcium supplements sequentially.  I don’t want to “shotgun it” by taking all three simultaneously; I wouldn’t know which one was working.  Why take a supplement if it’s not needed?   

I suppose I could have blood drawn and analyzed for those minerals.  But a blood level doesn’t tell the whole story.  For instance, nearly all of our body’s potassium is inside our cells.  A blood test measures only potassium in the serum or plasma, outside the cells.  Blood level could be normal while the interior of cells is deficient, causing problems.  Also, getting blood drawn is a hassle.

–Steve

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October 15, 2009 · 8:18 PM

My Ketogenic Mediterranean Diet: Day 45

Weight: 155 lb

Transgressions: Didn’t eat any fish today

Exercise: none

Comments

Regarding lack of fish intake: I just wasn’t hungry although I had eaten only 1650 calories for the day.  Maybe I was remembering the can of tuna I ate yesterday, straight out of the can, no mayonnaise or mustard.  Not very appetizing.  I enjoy tuna in a salad.

Maybe I need a break from this blogging and nutrition hobby.  I’m dreaming too much about micronutrient analysis and dietary supplements.  Dreaming can be a way of solving problems. 

Nocturnal leg cramps persist, so I’ll decide soon which supplements to try: potassium, magnesium, calcium, or ?  The cramps are not horrible or frequent, but they would tend to worry some folks.   

Nah…I’m not taking a break anytime soon.  In due time, however.

–Steve

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October 14, 2009 · 6:56 PM

My Ketogenic Mediterranean Diet: Day 44 + Mushrooms

MPj01779520000[1]Weight: 155 lb

Transgressions: Ate 19.5 ounces of vegetables instead of the max (14 oz)

Exercise: 30 min brisk walk

Comment

Well, my tomato consumption (11.5 oz) got away from me.  Just need to pay more attention, or come up with a check off sheet.  BTW, I found a Kraft Italian Vinaigrette that has olive oil as the primary oil. 

I sautéd 3 oz mushrooms in butter and olive oil to have with my pico de gallo and fried eggs for breakfast.

Major nutrients in 3 oz white, raw mushrooms: 15 cal, zero fat, 2 g protein, 2 g carbohydrate, 1 g fiber, 1 g digestible carb, 17% Daily Value for riboflavin, 13% for niacin, 10% for pantothenic acid, 11% for copper.

-Steve

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October 13, 2009 · 4:51 PM

My Ketogenic Mediterranean Diet: Day 43

"Induction Flu" isn't this bad!

"Induction Flu" isn't this bad!

Weight: 155 lb

Transgressions: none

Exercise: none

Comments

I learned about a new concept—to me anyway—over a LowCarbFriends.com.  “Induction flu” is the mild muscle achiness and dizziness I experienced on days 3-4 of this very low-carb diet.  Intensity varies from person to person, of course.  It might also include “brain fog” described by Isaac at his blog.

-Steve

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October 12, 2009 · 5:50 PM

My Ketogenic Mediterranean Diet: Day 42 + Vinaigrette Recipe

Vinegar and oil

Vinegar and oil

Weight: 155 b

Transgressions: 1 Metamucil fiber wafer

Exercise: none

Comments

Vinaigrette (Olive Oil & Vinegar Salad Dressing)

Ingredients: 1/3 cup extra virgin olive oil, 2 tbsp red wine vinegar, 2 tbsp parsley (fresh, chopped), 1/2 tsp salt, 1/4 tsp pepper (freshly ground), 1/2 tsp Dijon mustard, 1/4 tsp paprika, juice of 1/2 lemon, 1 garlic clove (minced)

Instructions

In a bowl, combine all ingredients and whisk together.  Alternatively, you can put all ingredients in a jar with a lid and shake vigorously.  This tastes even better if you let it sit for several hours before using as a salad dressing or drizzling over fresh or cooked vegetables.  Refrigerate any remaining.  Servings per batch: 6.  Serving size: 1 tbsp.  Digestible carbs per tbsp: 1 g.

With the size of the salads I’m eating these days, I’d use 2 tbsp.

This recipe was in The Advanced Mediterranean Diet.  Find many more vinaigrette recipes at Allrecipes.com and RecipeZaar.

–Steve

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October 11, 2009 · 5:31 PM

My Ketogenic Mediterranean Diet: Day 41 + Pico de Gallo Recipe

Jalapeno peppers put the "pico"in pico de gallo

Jalapeno peppers put the "pico"in pico de gallo

Weight: 155 lb

Transgressions: none

Exercise: none

Comments

A friend made me some pico de gallo to put on my sautéd breakfast eggs.  Here’s the quick, easy recipe for “pico de gallo a la Rosa”:

Ingredients

tomatoes 6 oz, onion 2 oz, one jalapeno pepper, cilantro3-4 tbsp chopped, salt

Preparation

Chop all vegetables very finely.  Use the entire jalapeno, including seeds.  Use less jalapeno and discard the seeds if you want it mild (no pico!).  Cilantro amount is 3-4 Tbsp.  Combine all ingedients. Salt to taste.  Makes 1.25 cups. Serving size is about 1/2 cup over three fried eggs or whatever.  A half cup serving size (80 g) has  3 g of digestible carbohydrate.  Recipe makes 1.25 cups or about three servings.  Eat at room temperature, chilled, or heated at medium heat in a saucepan (about 5 minutes, until jalapenos lose their intense green color).

I used NutritionData’s “My Recipe” function to analyze and record this recipe.  Their analysis provides everything you would want to know about macro- and micronutrients in the recipe.  And it’s free!

–Steve

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