Climbing the Pyramid

This is Week Eight of the Rest-of-My-Life-Diet-Change-and-Exercise intentions.  I expected little success.  I was wrong.  Little changes that aren't difficult, one at a time, begin to create a larger effect.  Compare it to knitting:  small, numerous stitches make up a beautiful, coherent fabric at the end of our efforts.

Diet.  This is the hardest part.  My goal was to eliminate crap and unhealth from my diet.  The USDA food pyramid has long been contaminated by commercial and lobbying interests.  I did not start there.  Two food pyramids made sense to me.  Walter Willett, M.D. wrote a book called Eat, Drink and Be Healthy.  He covered evidence-based science in layperson's language for all the nutrients, vitamins, and minerals that people need.  That book started my idea of better food choices. 

I took it a step further.  Fifteen years ago, the medical community thought viruses were the root cause of many diseases, including those associated with aging.  The buzzword today is inflammation.  Coronary disease, cancer, arthritis, Alzheimer's all seem to have links to normal and increased immune system function.  It's a sobering thought, that.  A system that is supposed to protect us can end up helping to kill us.

That lead me to the interwebs.  But let's first talk about scientific studies.

The gold standard of research is the prospective, randomized, double blind study.  That means that the subjects recruited into the study are divided into two random groups.  They are then treated differently.  Neither the subjects nor the scientists know which group is being treated with which intervention.  At the end of the study, which people got which treatment is revealed.  

Diet and disease is impossible to study in humans this way.  Animal studies are the only way a researcher can control diet throughout an animal's lifetime.  Human studies are usually based on questionnaires.  How many times a week do you eat red meat?  How many times a month have you done aerobic exercise?  You can see the flaw already:  the studies are based on what people remember about their habits.  There are also many environmental influences that aren't tracked:  exposure to urban pollution, suburban herbicides in the lawn, microwaved plastic, consumption of the chemicals in lipstick, etc.

That means I can only refer to either animal studies, or studies done by observing health issues in people and trying to backtrack as to why they developed those health problems.  

Walter Willett's food pyramid is an excellent place to start dietary changes.  A pdf version is here.  Reading the book is better.

The pyramid I'm following is by Andrew Weil, M.D.  He is the anti-inflammation guru.  I thought I would give it a go, and see if I felt any different.  If you can stand heavy science, this link is representative of some of the stuff I referenced while determining for myself if dietary change had any relevance to inflammation.

The closer I adhere to it, the less achy I feel.  I was shocked.  As a skeptic, I expected no changes to occur, except maybe a bit of weight loss.  Of course, I have fallen off the pyramid every so often.  It took about two weeks to feel a difference, and it has become its own reward.  (Don't yell at me if I have dessert at SPA, please.  I'm only human.)

The differences in my diet are pretty simple:  no butter, no white flour, no whole wheat flour, minimal red meat, no sweets, no high fructose corn syrup, no diet drinks, cut back on sugar with the goal of eliminating it entirely in the future, and no pasta.  

I've lost two pounds.  I consider that a success.  I've also built muscle, because these pyramids mean little without adding exercise into the mix.

The exercise part is as important as the dietary changes.  I'll cover that in a second post. 

JMM's second book, The Intentional Spinner, is wonderful.  It is like having your own personal spinning class with her.  Skip around, read what is relevant to whatever spinning question you are asking on a given day.  That will work much better than trying to read it cover-to-cover.

The technique I am having the most trouble with is her short forward woolen spinning technique.  It is not even discussed in the book in the woolen section!  She covers long draw only.  The other technique she leaves out is any draw other than long draw where the back hand pulls the fiber supply BACKWARDS.  She stated at the Rhinebeck class that pulling the fiber supply back while doing a short draw makes for a less consistent yarn than the classic short forward draw.  She said she did not know why.  Her demonstration of both showed this to be true, for her hands.

Clearly, there are no randomized, controlled, prospective studies that cover woolen spinning technique.  (Thank g-d.)  When I start up my wheel again, it will be back to my usual comfort spinning for awhile to get the mojo back. 

Comments

[Carrie]

I tried spinning pinching the twist in my dominant hand, and I can't. It just doesn't work for me. I must be one of those righties who bats left. [shrug]
I like Dr. Weil, but I'm not sure I could give up pasta or breads. I might feel better, but I dunno if it would be worth it. o.0

[margene]

I'm waiting on the book....should be here tomorrow. I need help with worsted so it will be a nice resource and could help my technique.
The diet sounds quite a bit like what I do, but I have a hard time giving up all sugars and some whole grains. Discipline is not my strong suit.

[kmkat]

I requested the Willett book from the library. It is nice to get something that is science-based, rather than faddish. I will rely on your research :-)

[Lynn]

Oh, hell, you mean there's real science behind that way of eating? Shoot. Now I might have to behave myself. What have you got that'll give me willpower?

JMM: Haven't laid eyes on that book yet, despite trying here and there. Somebody better be selling it at SPA. And yes, I'll bring the shawl - maybe even blocked, if we're lucky.

[Kathy]

Interesting. How about throwing some work-out stuff into your SPA bag -- I will and we can hit the treadmills. I'm serious.

[Caroline M]

I'd have a real problem with giving up pasta and bread, especially bread.

I think you should go with what works for you and if that's a backward draw that makes good yarn that you enjoy making then that's ok. If you don't like the process then does it matter that the product is better?

[Kim]

I'd love to hear more about your pyramid at Spa. :)

[Anne]

Anytime you want to talk about highly-revved immune systems, I'm available. :P

I tried no pasta for 9 months (or any wheat or starches for that matter). It just about did me in. I did lose a lot of weight tho, (which unfortunately at the time was not the goal).

[Judy]

I think you already know that I eliminated my arthritis years ago following a low glycemic diet. The breads and pasta were the hardest part. Dark chocolate makes up for most sweets, and of course, there is fruit. And yes, I do slip. And, I forgive myself.

I haven't gotten the JMM book yet. See you this weekend.

[Marcia]

I waited to comment until I could check a few things because, for the life of me, I cannot ever recall hearing Judith say anything that contained the words "short forward draw" and "woolen" in the same sentence! True woolen is long draw. Period. Short forward draw equates to worsted. Period. HOWEVER.....if you look on page 76-77 of The Intentional Spinner you will find her rather detailed discussion on a "worsted draw with woolen fibers". It's a "semi-woolen" method. It's semi-woolen because of the fiber preparation, although it does employ a short forward draft, but AFTER the twist has entered. And she doesn't discuss any backward draws other than long draw because she doesn't believe that they are proper draws! Don't forget that Judith was trained at, and considers herself to be, a worsted spinner! Other well-known spinners disagree, of course, Carol Rhoades being one who comes to my mind. Old issues of SpinOff have many articles promoting a medium backward draw. (There are many techniques that are hybrids of the two extremes of worsted and woolen....I love Paula Simmons' Softness and Speed method. Judith will not even talk about that!)
As for your new diet.....hmm. I think I'd rather have a few aches and pains, thank you very much. I don't use butter (Smart Balance products have lowered my cholesterol by over 50 points) and I limit sugar, but I cannot give up my homemade, white whole wheat bread! Making bread is one of the joys of my life, so they'll have to take my King Arthur flour out of my cold, dead hands. Along with my Smith and Wesson .38 revolver.

[Marcia]

I meant to add that JMM also does not, in the book, ever mention "Navajo plying". That tells you all you need to know about her feelings on that topic! It's not Navajo, and it's not plying!

[Cheryl S.]

I love the Willet book. Have recommended it to quite a few people.

[Melissa G]

I've reserved the Willet book; have read some Weil, but eliminating white flour, red meat and pasta would meet with serious revolt from Mr. G of northern European descent. I'm always interested in how genetics play a role in what our bodies like to be fed. Sugar is not so much a problem--that's a self-perpetuating taste.

Having said that, a glucosamine supplement and exercise seem to have relieved my tight neck. I do agree that inflammation is a root issue to so many disease processes.

[elizabeth]

Interesting post - all the way around. I've learned that my body works better and I feel better when I limit dairy and wheat products, so I'll be looking at Dr. Weil's pyramid more closely and check out the book you recommend too! Thanks!

[Sylvia]

Diet & nutrition (& supplements) comprise one of my areas of expertise, especially related to glycemic index, allergies/sensitivities, and inflammation. Definitely drop all grains if you can. Rice isn't as bad (and is the one I still eat, in moderation). After a time of not eating anything sweetened, sugar begins to taste wrong(!). Tell me about the protein you're eating. Any concern about your bloodwork? CBC? VAP? Thyroid? What kinds of inflammation do you need to reduce? How's your liver? Any specific goals like getting your HDL up above 80?

I still vote for spinning in a way that feels good.

[claudia]

Very interesting post, especially for a foodie. I note that red wine is definitely allowed. Nice!

I've been craving lean protein like no-one's business. Lots of hard-boiled eggs, chicken, fish, and not much white flour/bread/carbs.

[Lucia]

Most intriguing. You are of course aware that I have a chronic inflammatory disease in which the immune system is thought to be implicated (although no one knows for sure). Superimposing my dietary restrictions on that pyramid -- ignoring for the moment my tendency to play fast and loose with some of those restrictions -- I still see quite a few things I can eat.

[DebbieB]

Thank you for the reminder about the Willett book - I have it on a shelf somewhere, and it's time for a re-read. I'm a pretty healthy eater, but do want to find a forever diet and nutrition plan that will help me retain mobility and joint health as I age. I'll look into the Weil info.

SPIN!

[Leah]

Thanks for the food pyramid info and links. It's amazing how little with taught about nutrition while studying medicine. We have to learn this stuff right along with everyone else. At least, I have found this to be true.

[gayle]

Food for thought. (No, no, please don't throw that!!)
I'm lactose-intolerant and hypoglycemic, so no dairy (without considerable thought and a handful of lactase tablets) and I eat very few sweets, no soda (diet or not), and I prefer chicken to red meat, anyway.
Though the thought of life without bread and pasta is too horrifying to contemplate...

I haven't tried woolen spinning, yet. I'm intrigued with long-draw, but so far I've been too chicken to try it. I'm still trying to get my worsted spinning consistent.

[maryse]

yay! you're coming to spa!

and i promise not to say a single thing about dessert.

[sarah]

I cut our bread, rice and pasta intake dramatically last year (replacing bulk carbs with vegetables at most meals) and we felt better for it. I can't cut out all bread: he needs sandwiches, but my own sourdough leaves me feeling less bloated than my own white. We haven't eaten supermarket bread for several years. Sugar and high carb desserts were cut, too, but we can't eliminate them as we use them for backpacking/road biking. With those reservations, I agree completely :-)

[diane]

Lots of good info, Thanks!

[bev]

The Weil pyramid is awesome. Since my surgery a few years ago my weight has climbed alarmingly. About the same time you started this, I started with Women to Women in Maine. Same type of thing. Have shed about 4 lbs and am feeling better than I have in years! Isn't it funny that breaking away from the "politically correct" eating is so much healthier? Go look at the book "Nourishing Traditions". Lots of info and great recipes. And, I will be posting a recipe for General Tso's Tofu on my food blog soon. Love tofu!!

[Cathy]

You are eating what we are eating except we have an occasional pasta dinner. Don't miss any of it, really. I have to watch some veggies - corn, potatoes, peas, carrots are too sweet.

[Teyani]

I just love Dr. Weil's work. I pretty much eat by that pyramid all the time, and for an 'old fart' I think I'm pretty healthy ;-)
I admit that I eat sweets when I feel like it (might be once a week or so)same for pasta; and I also have red meat when I crave it (about once a month)

I'll be interested to see how you fare after being on this pyramid for food balance after a month or two. I'll bet that you feel amazing.

I wish I had JMM's book - haven't got mine yet. Have a fabulous time at SPA!!! and have someone give you a hug from me.

[Charlene]

My default spinning style is forward-pulling woollen, or whatever Judith calls it. Easier on the hands, and makes (for me) more even yarn than anything else. When my fiber tends to the shorter, like cashmere say, my draw will tend to a more classic long draw. I find worsted irksome, cumbersome and unfriendly, since I have a harder time controlling (well, FEELING) the amount of twist, and the fiber diameter.

This means I never spin sock yarns. Anymore

[Marcy]

Thanks for the eating info, Laurie. I've been teetering, and this is a good poke.

[Diane]

I found the Willard book years ago and have read it many times. Don't follow it, I just read it. :P

Seriously, it all makes sense and thanks for the reminder that we need to take control of our diets.

(I found you/this post via Claudia. I liked your post on exercising as well.)