The differences between a vegan and plant-based diet

           

By Julia Aspen, Sponsored by Independence Blue Cross

Pixabay/Pexels.com

As more people begin embracing healthy lifestyles, diets consisting of “ whole foods” and plants have become increasingly popular. Widely observed events like “Meatless Monday” are evidence of this growing trend. There is a difference, however, between what is considered a plant-based diet focused on whole foods and a traditional vegan diet.

What to know about going vegan

People who commit themselves to a vegan diet do not eat any animal-based products whatsoever. This means that vegans abstain from eating foods like meat (including seafood and shellfish), dairy, and eggs, as well as products derived from animals, like honey and gelatin.

Vegans generally see their preferences as a lifestyle choice rather than simply a diet, and this is the core difference between veganism and a plant-based regimen. For example, vegans not only refrain from consuming animal products – they also avoid things like leather, beeswax, and any product that has been tested on animals. Veganism is a philosophy, or a way of living, rooted in a general desire to exclude all forms of cruelty to and exploitation of animals for any number of things, from food to clothing to skincare items.

Just because someone maintains a vegan diet, however, doesn’t mean they are practicing healthy eating habits. Many highly processed foods that contain lots of sugar and carbohydrates are still technically vegan, yet they don’t contain the raw plant power typically associated with a vegan lifestyle.

The ins and outs of a plant-based diet

A diet based solely on plants is similar to that of a vegan diet in that both exclude animal products altogether. In addition to cutting out animal foods and byproducts, those who choose a plant-based diet also tend to avoid processed and overly refined fare for nutritional and environmental reasons. Fruits, vegetables, legumes, nuts, and seeds are all naturally occurring substances, and are therefore fair game for anyone who subscribes to a plant-based routine.

Why the difference matters

A person’s diet is often deeply important to who they are and what they stand for. Because it can be such a personal matter, your diet can even be strongly tied to your identity. For most vegans, it’s not a matter of not being able to eat animal products. Rather, it’s a matter of making the conscious choice not to do so. Regardless of the various reasons behind someone’s choice to be vegan (or vegetarian), it inevitably becomes part of their identity.

Setting aside any personal reasons for going vegan or switching to a plant-based diet, there are also a slew of health benefits, as well. Recent studies show that swapping animal protein for plant protein can reduce your chances of heart-related illness, including coronary heart disease, as well as many risk factors that lead to diabetes.

Whether you opt for a vegan lifestyle for humane or environmental reasons, or if you want to give a plant-based diet a try when setting new health goals, maintaining a healthy balance in what you eat is the key to success. If you’re thinking about going vegan, or even if you’re simply trying to integrate more fruits and vegetables into your daily meals, it’s important to make sure you continue to nourish your body and get the vitamins and minerals you need to feel your best.

For additional guidance on adopting a vegan or planted based diet, consider nutritional counseling to help you make a healthy transition. If you’re an Independence Blue Cross (IBX) member, you can consult with a registered dietitian up to six times each year at no cost. Search for a participating registered dietitian using IBX’s online provider directory.

This content is not intended to be a substitute for professional medical advice, diagnosis, or treatment. The information on this web site is for general information purposes only. Always seek the advice of your physician or health care provider on any matters relating to your health.

In historic first, FDA approves genetically altered salmon

Here is another reason to read labels!

If you want to find the latest thing approved by the FDA, don't bother with the pharmacy. Try the fish freezer.

The AquAdvantage Atlantic salmon has made history – along with a generous serving of controversy — by becoming the first genetically engineered food animal approved for sale in the U.S. Genetically modified fruits and vegetables have been sold for more than 20 years.

Because of its genetic modifications, the Food and Drug Administration said the new variety of salmon "meets the definition of a drug."

The AquAdvantage contains a gene from its close cousin, the Chinook salmon, as well as a bit of molecular machinery, takenfrom the ocean pout fish, which turns on the growth gene year-round, instead of only in the warmer months. The added genetic material helps the AquAdvantage salmon —  produced by AquaBounty Technologies, a Massachusetts biotechnology company — grow twice as fast as ordinary farmed salmon, even though they eat 10% less food.

Those traits offer clear advantages for fish farmers. The decision will have much less of an impact on consumers, said Gregory Jaffe, director of the biotechnology project at the Center for Science in the Public Interest.

That's because the new salmon will make up a tiny fraction of the overall market, he said. In general, genetically modified organisms, or GMOs, offer the biggest benefits to food producers. While genetically modified corn and soy beans may save money for farmers, they don't lower prices enough for shoppers to notice a difference, Jaffe said.

Critics of GMOs – who are worried about the products' health and environmental risk – already are calling for a boycott, even though AquaBounty hasn't yet announced when its salmon will be available. Although the FDA has said that AquAdvantage is just as safe and nutritious as other salmon, some worry that scientists can't completely understand the potential health risks of GMOs, simply because they're so new. Others worry that the fish could escape their enclosures, contaminating wild fish populations.

The FDA has said AquaBounty's extensive containment system makes it  "extremely unlikely that the fish could escape and establish themselves in the wild." The fish will be farmed in tanks on land, not in the water, in Panama and Canada.

Those assurances don't reassure everyone.

"Moms buy 85% of the food. If we don't buy it they can't sell it, regardless of the corrupt lawmaking," said Zen Honeycutt, founder of an advocacy group called Moms Across America, which opposes GMOs.

But boycotting AquAdvantage could be tricky.

That's because the salmon may not be labeled as genetically engineered. According to the FDA, there's no legal requirement for companies to label foods as genetically modified.

Consumers Union, the policy and advocacy arm of Consumer Reports, has called on Congress to pass legislation requiring such labels.

For now, people who want to avoid GMOs should look for products whose manufacturers label them as organic or non-GMO, Jaffe said.

Fish fans can also choose wild-caught salmon. According to the FDA, none of these fish have been genetically altered.

Here's How Much Mouse Poop, Maggots, and Cigarette Butts Are Allowed in Your Food!

See for yourself in the link below!
Read it here

Great article on Vegan Meats and Meat Substitutes

When I decided to give up meat, it was an impulsive decision that was many years in the making. You see, for most of my life I talked about wanting to be a vegetarian (I had not yet learned the term “vegan”) but I loved meat too much. It was what I ate at every meal every day. Then one day I watched a film about the animals that became the meat on my plate and I never ate another bite of any meat. That doesn’t mean, however, that I stopped loving the taste of meat or that I don’t miss it because over six years later, I still do. That’s why I make vegan versions of all my favorite meaty dishes. Because if I can have all dishes I love in a cruelty-free way, why wouldn’t I?

I make lots of veggie-centric dishes too but when I get cravings for something meaty, I turn to vegan foods that I can turn into delicious meaty meat-free dishes. There are lots of packaged vegan meats and meat substitutes you can buy but this guide is about using less processed foods to substitute for meat. I’m proof that it is completely possible to go from being a big meat-eater to a satisfied, happy meatless vegan. Here is the ultimate guide to vegan meats and meat substitutes.
1. Tofu

Tofu is a great substitute for meats including pork, chicken, beef, and seafood in recipes. It’s made from soybeans and is high in protein and calcium. Tofu has been a staple of Asian cuisine for ages, but most people think of tofu when they hear the words “vegetarian” and “vegan.” Tofu gets a bad rap as being soft, spongy, bland, and tasteless, but that doesn’t have to be true. Buy extra-firm tofu and press the heck out of it. Or, freeze it and then press it. Tofu can be as firm and chewy as meat. It also has an amazing ability to absorb flavors through spices and marinades, so be liberal with seasoning before cooking it. Read more about 6 Tips that Will Make You Love Tofu, 7 Steps to Make the Perfect Tofu Dish and Tofu: How to Avoid 5 Common Cooking Mistakes and then try these recipes: Crispy Tofu Nuggets, Tofu Pot Pie Casserole, Tofu “Shrimp” Scampi, Grilled Buffalo Tofu Po’ Boy with Apple Slaw, Badass Vegan “Fish” Sandwich, Vegan Tofu “Scallops,” General Tso’s Tofu and even Vegan “Liverwurst.” You can also learn How to Make Epic Vegan BBQ Tofu Wings and 10 Ways to Cook Tofu with Global Flavors.

2. Tempeh

Tempeh is firmer than tofu and has a more grainy texture. It is made from fermented soybeans and has a nutty flavor. It’s packed with protein as well as fiber, calcium, and vitamins. One of the advantages to cooking with tempeh is that you don’t have to press it. Just slice it, dice it, or grind it up in a food processor. If you find tempeh to be a bit bitter, however, try steaming it for a few minutes before using it. I find tempeh to be the perfect texture to emulate fish in recipes. It also is a great substitute for ground beef in chilies and other dishes. For tips on cooking with tempeh, check out How to Use Tempeh and What it’s Best Paired With and 6 Amazing Ways to Eat Tempeh. Try tempeh in these recipes: Tempeh “Fish” and Chips, Tempeh “Crab” Cakes, Tempeh “Tuna” Salad, Tempeh Piccata, Buffalo Tempeh Meatballs, Vegan and Gluten-Free Tempeh Meatballs, Vegan Tempeh Gyros, Butternut Squash Tacos with Tempeh Chorizo, Balsamic BBQ Tempeh Ribs, Vegan Sloppy Joes, Vegan Tempeh Reuben Sandwiches, and Gingery Maple Glazed Tempeh on Baby Greens Salad. For more ideas, check out 25 Super-Rad Recipes Made with Tempeh.

3. Seitan

If gluten is not an issue for you, turn to seitan for the most meat-like texture. Seitan is processed wheat gluten and it is a great source of protein. Depending on how you flavor it, seitan can be similar to chicken, beef, or pork. Seitan has a dense, chewy texture that can hold up to grilling, frying, braising, or anything else you want to do with it. You can buy it in stores, but don’t be intimidated. It’s not as hard to make seitan as you might think. Read How to Make Perfect Seitan and then try these delicious dishes made with seitan: Seitan Steak with Beurre Blanc Sauce, Seitan Pot Roast, Balsamic BBQ Seitan Ribs, Homemade Seitan Hot Dogs, Homemade Vegan Italian Sausage, Seitan Kebabs with Sangria Tomato Salad, Seitan Portobello Stew, Seitan and Mushroom Bourguignon, Seitan Wellington with Creamy Spinach Sauce, and “Chicken” Green Chili with Hominy Posole.

4. TVP

TVP or texturized vegetable protein is an inexpensive, easy to use ingredient. It’s dehydrated soy, and once you rehydrate it, you can do just about anything with it. It comes in granules or chunks. You can use it for ground beef dishes, to make cutlets, or delicious burgers and meatloaves. It is also listed sometimes as TSP or texturized soy protein. Get The Low-down on Textured Vegetable Protein (with Product Picks and Recipes!). Try this delicious vegan Irish “Lamb” Stew, this lovely Chik’n Salad with Cranberries and Pistachios, Tacos Sin Carne and Mini BBQ Soy Curl Taco Bowls with Pickled Onions.

5. Gluten-Free, Vegan Meat

When I became gluten-free, I really missed seitan. I searched the web for gluten-free seitan recipes, tried them all and was thoroughly disappointed. So I set out to make my own gluten-free version of seitan. That’s how my baby, V-Meat, was born along with its siblings, V-Chicken, V-Turkey, and V-Sausage. The recipe uses several different flours and proteins to make a vegan meat that has a texture similar to seitan and can be flavored multiple ways for versatility. It can be sliced, rolled, made into cutlets, chunks or links and can be used in lots of recipes. I have used it to make French Dip Sandwiches, vegan “chicken” and “turkey” cutlets, and even Thanksgiving dinner. Read Finally! A Gluten-Free, Plant-based Meat Recipe to learn how to make V-Meat and then check out the recipes for Gluten-Free Vegan Chicken and Gluten-Free Vegan Turkey.

6. Jackfruit

Yes, I said a fruit. Jackfruit may be a healthy tropical fruit, but its texture and mild taste make it a wonderful stand-in for meat. If you want the jackfruit to be chewier, just roast it on a baking sheet for 15 minutes. Other than a slight sweet taste, almost like pineapple, the jackfruit is pretty much a blank canvas, so you can use whatever spice and flavor panels you like best – Indian, Mexican, Chinese, etc. It can be used to make pulled “pork” or BBQ jackfruit. Learn all about it in Have You Tried Cooking with Jackfruit Yet? Get Started with These Recipes including my recipes for Jackfruit Philly Cheesesteak Sandwiches and Jackfruit Ropa Vieja.

7. Mushrooms

When you want that savory, meaty taste, that umami, mushrooms are the way to go. Their flavor is rich, earthy, and meaty, especially cremini or Portobello mushrooms. They are healthy and filling and can replace meat in any recipe. They can stand in for meat to make Mushroom and Walnut Chopped “Liver” Pate or for sliced meat to make a Mushroom Philly Cheesesteak. Try mushrooms in this Mushroom Stroganoff or as a vegan “Lamb” Burger. You won’t miss the meat in these Portobello Mushroom Burgers, Portobello Wellington, Shitake Bacon, Garlic Portobello Meatless Balls, Mushroom Mutter Masala, and Portobello Mushroom Steaks. For more recipes, see 10 Delicious Ways to Cook with Mushrooms.

8. Lentils

Lentils have always been a stand-in for meat since the beginning of veganism. Lentils are hearty and can replace ground beef easily. Lentils come in a variety of colors such as green, red, brown, and black. They cook up quickly, are inexpensive, and a small amount goes a long way. Read 10 Delicious Ways to Eat Lentils and then try Red Lentil Burgers with Kale Pesto, Lentil Meatballs, Double Decker Lentil Tacos, Hearty Lentil and Brown Rice Burgers, BBQ Lentil Meatball Sandwich, Lentil Tacos, Lentil and Mushroom Shepherd’s Pie and South Indian Lentil Stew.

9. Beans and Legumes

Beans and legumes are inexpensive, healthy, filling, and there are so many to choose from: black beans, kidney beans, pinto beans, aduki beans, navy beans, chickpeas, split peas, peanuts and black-eyed peas, to name just a few. Beans make hearty soups, stews, and chilis that will taste meaty without the meat. Read 10 Ways to Cook Beans with Global Flavors and then try Hearty Hoppin’ John Sliders with Lemon Aioli Sauce and Sauteed Greens, Hoisin Black Bean Burgers, Black-Eyed Pea Italian Sausages, Chickpea “Tuna” Salad, Three Bean and Sweet Potato Chili, Black Bean, Corn and Walnut Vegan Burger, Vegan Spicy Italian Sausage, and Kidney Bean Walnut Burgers with Mississippi Comeback Sauce.

10. Other Foods

Other foods that can substitute for meat include eggplant, cauliflower, potatoes, beets and coconut. Eggplant has a rich, meaty taste and it’s very versatile. If you think you’re not a fan of eggplant, read 10 Ways to Cook with Eggplant and then try it in these Eggplant Crunchburgers, Vegan Mozzarella-Stuffed Eggplant Meatballs, crispy Eggplant Fries with Marinara Dipping Sauce, and spiralized Eggplant Noodles. Cauliflower is highly underrated even as a vegetable but amazingly, it can also stand-in for meat. Read Do You Really Know How to Cook Cauliflower? Here are 10 Ways and then try Orange Cauliflower, Sweet and Sour Cauliflower, Roasted Buffalo Cauliflower Bites, and Cauliflower Piccata. Beets are nature’s candy. They are sweet and delicious and perfect for salads, but they have another side to them. Beets are also earthy and work well in savory dishes that usually have meat. Amaze your guests with a beautiful platter of Beet Carpaccio and then treat them to Roasted Beet Burgers with Cumin-Scented Ketchup. For more recipes, see 10 Ways to Cook with Beets. Potatoes are hearty, satisfying and versatile. You can mash them, fry them, boil them, bake them, or roast them. Turn them into burgers like this Spicy Potato Cauliflower Burger, Sweet Potato and Kale Patties and this Moussaka Burger with Béchamel Cheese Sauce. For more ideas, see 10 Global Ways to Cook with Potatoes and Got Sweet Potatoes? Here are 10 Ways to Cook with Them.

It is totally possible for meat-lovers to eat satisfying, meaty foods without giving up their healthy, compassionate plant-based diet. For even more tips and ideas, see 5 Tips to Make Meatless Food Taste Meaty, 10 Vegetables that Can Substitute for Meat, and 10 Vegetables You Can Make Burgers With. And when someone inevitably asks you why you’re vegan if you want to eat meaty foods, tell them it’s because you can be both compassionate and satisfied at the same time and that’s a win-win.

Beyonce Faces Backlash After News about Vegan Diet!

The other day Beyoncé announced the news about how she keeps her weight off by being a Vegan. She received a lot of backlash from this due to the fact she still wears animal products. Another problem is people think she is just another celebrity marketing her new venture, The 22-Day Revolution. It could be true or not.


I have been a vegetarian for over 3 years and just last week was thinking about changing my diet to a vegan based diet. I didn't say I was going to become a total vegan, I said a diet based around what vegans eat. I think people should at least give a person a chance to become something compared to them lashing out because overnight you want them to  become something you have been either your whole life or for many years. Its like telling someone that used to smoke that now is wearing a patch, they are still smoking!

Vegan life

I gave up meat 3 years ago and now ready to embark on my next journey. Going to give up diary, bread and sugar. Let's see how this works!

5 Vegan Staples for Beginning Vegans

Here at PETA, we meet lots of people who need help getting started on the path to kind cuisine. While any seasoned vegan will tell you that there are plenty of delicious, fresh, and creative vegan meals out there, we’re here to help with step one: getting the basics down.

Next time you’re mulling over recipes, writing up a shopping list, or preparing for a potluck, make sure that you have these five items on hand. We’ve chosen them based on their affordability, their versatility, and their health benefits. A win-win-winsituation!

Tofu

This versatile meat substitute can be seasoned as many ways as meat can be and can also be baked, fried, and grilled! If you’re super new to tofu, try lightly coating cubed portions of tofu with salt and pepper and frying it in a little oil in a pan.

macalit|cc 2.0

Beans

Beans are a popular college staple for vegans and nonvegans alike, and for good reason: They’re cheap and have lots of protein! For an on-the-go meal, use beans from a can. But if you want to keep things extra cheap—and get DIY points to boot—buy dry beans in bulk and cook them yourself. Like tofu, they’re very versatile.

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Grains

With beans come grains—usually rice. But if you’re new to the nonmeat world, you may not realize how many varieties of rice are out there. Wild rice, basmati rice, white rice, and brown rice all make excellent sides to round out a meal or serve as a base for a stew or stir-fry.

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For a little extra nutritional boost, try other grains—quinoa in particular. Dubbed “the mother of all grains” by the Incas, quinoa is a superfood. Exceptionally high in protein and a good source of dietary fiber, magnesium, iron, and calcium, it’ll fill you up and meet your nutritional needs.

Faux Milk

Soy milk is the darling of milk substitutes, but it’s not the only delicious option. Rice milk and almond milk are great, too, and typically are available without flavoring (which is great for cooking and baking) or with vanilla flavoring to give your cereal a little sweetness. You can even make it yourself if you’re up for the challenge.

Bonus: Unlike milk from animals—which is meant for animal babies (duh!)—soy, rice, and almond milk can be stored in your cupboard at room temperature until you’re ready to open them. So stock up!

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Seasonings

We’ve said it once, and we’ll say it again: Vegan foods can be prepped a lot like meat can—but without the inherent cruelty. To ensure that your diet is cruelty-free but flavorful, jumpstart your new eating aspirations with some seasonings. There are loads to choose from, but a few good starter seasonings include basil, cayenne, cumin, curry powder dill, garlic salt, and rosemary. To make your meals really pop, buy seasonings fresh at a farmer’s market or grocery store.

Vegan Mock Meats: To Eat or Not to Eat

It's a cheeseburger! It's a hot dog! It's isolated soy protein?

The vegan diet is at an all-time high in popularity. With celebrities, ex-presidents and even Mickey Mouse getting his vegan fix on, the sales of faux meat-like substances are skyrocketing. 2008 saw more than $4 billion in soy product sales, often the main ingredient in mock meats. But are they really good for you?

Often called "transitional foods" and lauded by animal rights organizations such as People for the Ethical Treatment of Animals (PETA) to lure meatheads into a satisfying cruelty free diet, there's mock chicken, turkey, sausages, chorizos, deli meats, even mock shrimp available; but some experts argue that these foods offer their own risks.

Consider the devastating loss of rainforest in Brazil due to farming soy or the toxic chemical hexane used in isolating soy protein, or even the excessively processed nature of mock meats which include lots of salt and a mash-up of unhealthy sounding ingredients. Top selling Boca Burgers contain hydrolyzed wheat protein, disodium guanylate, disodium inosinate, methylcellulose and a 'non-meat' artificial flavor, according to their Web site. And Philip Morris, the giant tobacco company, owns them.

There's no question that adding more fresh fruits and vegetables, whole grains, legumes, nuts and seeds is the healthiest diet choice. Treat mock meats like you would regular meats and eat them sparingly or not at all. Definitely stick with brands whose ingredients you recognize and can pronounce. If you do your homework, you can find meat alternatives that are far healthier than others (and certainly healthier than animal-based products.) Here's some faves:

Best of the Bunch

Field Roast: They make slices, roasts, meat loaves and sausages. They're wheat based, so if you're intolerant, you're out of luck. By far, they're the best tasting products available.

Sunshine Burgers: Sunflower seed veggie burgers? Yep. Light-years better than the soy burgers and count 'em, only five ingredients: ground raw sunflower seeds, brown rice, carrots, herbs, sea salt.

Tofurky: Inventors of the popular Thanksgiving feast, they use non-GMO ingredients and hexane free soy in their slices, tempeh and sausages too. Founder, Seth Tibbott, is about as genuinely awesome as they come. Imagine if your Dad embraced veganism and moved to Oregon to make faux turkey. Awesome, right?

Gardein: Oprah's Conscious Cook, Tal Ronnen, helped formulate these products, and while the ingredient list is a bit long, that's mostly due to the herbs and spices in the products. They're not organic, but they're made from real ingredients and a unique protein blend.

Meatless for one year!

Since Feb 2012, I haven't eaten no meat or chicken. I can't say I don't miss it and it's hard when I'm around it. But I'm sticking to it. Follow my journey!

You wonder why fruit tastes so good!

It's filled with SUGAR!

Juicing in 2013

Received a NutriBullet for Christmas. I have been having so much fun with it. Juicing everything from  kale, spinach and various different fruits.  Weight should really drop now!

2012 Goals!

2012 was a great year. Accomplished many things health wise. I've completely stopped eating meat and chicken. Still eat seafood, need a little variety.

March I placed second in a weight loss challege.

In June I started working out at Train Studios. They emphasize on core training using ropes, kettle bells, TRX and your own bodyweight. My waist dropped 2 inches and my shirt size went from XL to L.

2013 will bring many changes including juicing. My biggest goal is to be down 60 ibs by my 1 year annivesary at Train Studios.

9 Foods You Should Be Eating for Type 2 Diabetes

Healthy eating for type 2 diabetes is about losing weight and preventing dangerous spikes in blood sugar. Nutrition and health expert Joy Bauer explains how these nine foods can help.

Foods for Diabetes

Still drinking coca cola? Watch this!

See what happens to a burger over years time!

Tucking shirt in!

I hate this look for me. If you do it that's your business, but I feel sloppy. When I wasn't able to tuck my shirts in, I always wore pullover type shirts for work. 

This is the look I like! So much cleaner look. I'm happy I can do this again! Keep Planking!

The Amazing Transformation of a Guy Who Didn't Give Up!

WHY ARE BANANAS GOOD FOR WEIGHT LOSS?

If there was a food that was low in calories and low in fat while high in fiber and vitamins and could help you lose weight, chances are you would eat it. The truth is, this nutritious food can be eaten with breakfast or as a snack, or can complement a nice dessert. Bananas are one of the most nutritious and natural foods that help promote weight loss, and can make a convenient addition to your daily diet.

Calories

Bananas are best known for containing large amounts of potassium, magnesium and vitamin B6 and are surprisingly low in calories. The average large ripe banana, which ranges from 7 to 8 inches long, contains only 105 calories, the Discovery Health website and the U.S. Department of Agriculture's National Nutrient Database agree. Based on a 2,000-calorie-per-day diet, eating several bananas a day can provide numerous nutrients and account for only a fraction of your daily caloric intake.

Fat

Like most fruits, bananas do not have much protein, but they are very low in fat. The USDA database reports that a large, ripe banana has less than half a gram of fat. Considering there are 9 calories per gram of fat, you can eat several bananas a day and not take in any bad fat that could lead to weight gain.

Fiber

Bananas are high in dietary fiber, which makes you feel fuller longer so you won't overeat at your next meal or reach for an unhealthy snack before it. A large banana contains 4 grams of dietary fiber per serving, which can help you reach the recommended daily allowance of at least 25 grams.

Glycemic Index

Aside from its many nutrients and convenient packaging, bananas also have a low glycemic index, which can help you with weight loss. The glycemic index is a ranking of how quickly carbohydrates from food are released into the body. Foods that have low glycemic index scores release carbs slowly into the body. This prevents drops and spikes in your blood sugar levels as fluctuations signal your body to eat more than you should. The Glycemic Index Foundation's website lists ripe yellow bananas with a glycemic index of 51 --- a low value on a scale where anything above 70 is considered high and anything under 55 is low.

Misconceptions

Eating bananas is only part of an overall lifestyle change--- including a healthy diet, cardiovascular exercise and strength training --- that can result in effective weight loss. Eating bananas should not be the sum of your weight-loss plan, but rather one small part of it.

2 year anniversary!

Today makes 2 years since I started this blog. I've had my ups and downs, but I'm still focused. My BMI is now 34.6. Continue to follow my progress.

More Than Half In 39 States Will Be Obese

We Americans already know how fat we are. Can it get much worse?

Apparently, yes, according to an advocacy group that predicts that by 2030 more than half the people in the vast majority of states will be obese.

Mississippi is expected to retain its crown as the fattest state in the nation for at least two more decades. The report predicts 67 percent of that state's adults will be obese by 2030; that would be an astounding increase from Mississippi's current 35 percent obesity rate.

The new projections were released Tuesday by Trust for America's Health with funding from the Robert Wood Johnson Foundation. Trust for America's Health regularly reports on obesity to raise awareness, mostly relying on government figures.

The group's dismal forecast goes beyond the 42 percent national obesity level that federal health officials project by 2030. The group predicts every state would have rates above 44 percent by that time, although it didn't calculate an overall national average.

About two-thirds of Americans are overweight now. That includes those who are obese, a group that accounts for about 36 percent. Obesity rates have been holding steady in recent years. Obesity is defined as having a body-mass index of 30 or more, a measure of weight for height.

Trust for America's Health officials said their projections are based in part on state-by-state surveys by the Centers for Disease Control and Prevention from 1999 through 2010. The phone surveys ask residents to self-report their height and weight; people aren't always so accurate about that.

The researchers then looked at other national data tracking residents' weight and measurements and made adjustments for how much people in each state might fudge the truth about their weight. They also tried to apply recent trends in obesity rates, along with other factors, to make the predictions.

Officials with Trust for America's Health said they believe their projections are reasonable.
And New York City's health commissioner agreed. "If we don't do anything, I think that's a fair prediction," said Dr. Thomas Farley whose city banned just supersize sugary drinks to curb obesity.
Trust for America projects that by 2030, 13 states would have adult obesity rates above 60 percent, 39 states might have rates above 50 percent, and every state would have rates above 44 percent.
Even in the thinnest state — Colorado, where about one-fifth of residents are obese — 45 percent would be obese by 2030.

Perhaps more surprising, Delaware is expected to have obesity levels nearly as high as Mississippi. Delaware currently is in the middle of the pack when it comes to self-reported obesity rates.
The report didn't detail why some states' rates were expected to jump more than others. It also didn't calculate an average adult obesity rate for the entire nation in 2030, as the CDC did a few months ago. But a researcher who worked on the Trust for America's Health study acknowledged that report's numbers point toward a figure close to 50 percent.

CDC officials declined to comment on the new report.
Whichever estimates you trust most, it's clear that the nation's weight problem is going to continue, escalating the number of cases of diabetes, heart disease and stroke, said Jeff Levi, executive director of Trust for America's Health.

By 2030, medical costs from treating obesity-related diseases are likely to increase by $48 billion, to $66 billion per year, his report said.
The focus of so much of the ongoing debate about health care is over controlling costs, Levi said. "... We can only achieve it by addressing obesity. Otherwise, we're just tinkering around the margins."
___
Listed are 2011 obesity levels followed by the Trust for America's Health projections for 2030. States are listed in order from the highest to lowest projections in 2030:
Mississippi, 35 percent, 67 percent
Oklahoma, 31 percent, 66 percent
Delaware, 29 percent, 65 percent
Tennessee, 29 percent, 63 percent
South Carolina, 31 percent, 63 percent
Alabama, 32 percent, 63 percent
Kansas, 30 percent, 62 percent
Louisiana, 33 percent, 62 percent
Missouri, 30 percent, 62 percent
Arkansas, 31 percent, 61 percent
South Dakota, 28 percent, 60 percent
West Virginia, 32 percent, 60 percent
Kentucky, 30 percent, 60 percent
Ohio, 30 percent, 60 percent
Michigan, 31 percent, 59 percent
Arizona, 25 percent, 59 percent
Maryland, 28 percent, 59 percent
Florida, 27 percent, 59 percent
North Carolina, 29 percent, 58 percent
New Hampshire, 26 percent, 58 percent
Texas, 30 percent, 57 percent
North Dakota, 28 percent, 57 percent
Nebraska, 28 percent, 57 percent
Pennsylvania, 29 percent, 57 percent
Wyoming, 25 percent, 57 percent
Wisconsin, 28 percent, 56 percent
Indiana, 31 percent, 56 percent
Washington, 27 percent, 56 percent
Maine, 28 percent, 55 percent
Minnesota, 26 percent, 55 percent
Iowa, 29 percent, 54 percent
New Mexico, 26 percent, 54 percent
Rhode Island, 25 percent, 54 percent
Illinois, 27 percent, 54 percent
Georgia, 28 percent, 54 percent
Montana, 25 percent, 54 percent
Idaho, 27 percent, 53 percent
Hawaii, 22 percent, 52 percent
New York, 25 percent, 51 percent
Virginia, 29 percent, 50 percent
Nevada, 25 percent, 50 percent
Oregon, 27 percent, 49 percent
Massachusetts, 23 percent, 49 percent
New Jersey, 24 percent, 49 percent
Vermont, 25 percent, 48 percent
California, 24 percent, 47 percent
Connecticut, 25 percent, 47 percent
Utah, 24 percent, 46 percent
Alaska, 27 percent, 46 percent
Colorado, 21 percent, 45 percent
District of Columbia, 24 percent, 33 percent

Welcome back!

July and August were hard months for me. Now I'm taking it back, getting rid of everything bad. Sugar, cheese, bread, etc. I'm back on my grind. Watch out!