Small Steps To Start


Kathy Walking Down The Stairs

Here at The Good Food Campaign we’re all about good healthy food, and aren’t a fitness site.

However, it is important to remember that as well as eating sensibly, it’s also important to take some exercise too. Aside from keeping your weight down, regular exercise can help prevent diabetes, colon cancer, and high blood pressure.

It doesn’t have to cost anything to exercise. You don’t have to spend money on gym subscriptions. If money is tight,  a half hour walk around the block is free.

You can start off with small steps (well perhaps not literally!). What we mean is that you don’t have to go headlong into a fitness regimen, anymore than you have to go from a 3,000 calorie a day diet to a 1,000 one overnight. Your body will loudly, and painfully, protest at either!

As with tackling diet, perhaps reducing your portion size a little at a time, perhaps one less potato on your dinner plate, you can do the same with exercise. Don’t start off trying to walk ten miles from the get-go. Just take a short 15 min walk, and then as the days go by, make it a little longer; walk a little faster, or both.

If you need some mutual support, then perhaps exercising with a friend, a neighbor, or your partner will help.

Whatever you do, don’t procrastinate over it, as that’s a big failing of the couch potato!

“Dirty” skin that won’t wash clean.. a medical condition lingering..


acanthosis“Dirty” skin is a commonly missed medical condition.

The skin is hyper-pigmented, in a smooth, yet irregular, shape. It can be found in the “folds” of the skin.. at the neck, axila, navel, knees, elbows, ankles, and groin.

It is called Acanthosis Nigricans, and the main cause is Insulin Resistance.

Insulin Resistance is a pre-cursor to diabetes (pre-diabetes) and the main symptom of Poly-cystic Ovarian Syndrome (PCOS.)

Type-2 (Adult-Onset) diabetes used to be something only adults needed to be concerned about..acanthosis2

But, many children are now being diagnosed with diabetes.

Insulin is a regulatory hormone, in the body.  It works with Glucagon, to tell the body when to store and not store the fat that we consume, in our diets.  It is triggered by carbohydrates or “sugars.”

When insulin levels are high, the body stores fat (converted “sugars”,) to use, later, for energy.

Glucagon is a regulatory hormone that pulls “fuel” from the body..  It is a reaction hormone and dependent on  insulin levels lowering, to react, to burn stored energy.

When we constantly consume “sugars” and junk food, we over stimulate our insulin production.  We burn out this imaginary switch, that tells the body to start producing Glucagon.

It doesn’t matter, to the body’s functioning whether we are not producing any insulin (Type I Diabetes) or if we have a constant supply of high levels of Insulin (Type II Diabetes.)  All that matters, is that Glucagon is not being triggered..

The body is constantly storing fat.  The “sugars,” being consumed, are being converted to fat, and also being stored.

Insulin Resistance is the main cause of obesity.

(Nothing in this article is intended as medical advice. Nothing in this article is intended to diagnose or cure disease.  It is purely for informational purposes.  Please allow your medical doctor to diagnose your illnesses.  Seek the advice of a medical professional, if you feel that you have a medical problem. This article was not written by a professional medical doctor.)

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HFCS & Diabetes Study

Showing insulin resistance is one of the first signs of developing type 2 diabetes.

Scientists undertaking a new animal study at Yale University have found that a specific gene ‘PGC-1 beta’ seems to play an important role in developing insulin resistance when rats were fed with a high fructose diet.

Scientists blocked the gene, and found that the rats didn’t develop resistance.

The report, in the journal Cell Metabolism, explains that some studies have shown that fructose is metabolized in the human body differently to glucose, and is more readily converted into fat.

Other studies have shown that high fructose diets also seem to lead to increased levels of blood fat, and liver fat.

It’s not just US

The United States has long had a reputation for being a nation full of overweight junk food eaters. Of course, that’s not true, and the US isn’t really far ahead (if at all) of nations like the UK, in the amount of take-out junk food they consume, and the amount of processed food that they buy.

However, what might surprise some are the concerns being raised in countries like India. As the average consumer in India gets more disposable income they too, are turning more and more to Western style junk.

In Madurai, in southern India yesterday, the Health Minister, Dr Anbumani Ramadoss said, “The union health and family welfare ministry would continue its war against junk food, alcohol, tobacco and drugs as they are mainly responsible for making India “the capital of diabetes, heart ailments and obesity”.

The Generation Gap – Soda and Tobacco

Soft Drinks are the new tobacco.

“Soft drinks are linked to diabetes and obesity in the way that tobacco is to lung cancer,” says Barry Popkin, a nutrition specialist at the University of North Carolina. Barry is the author of an excellent new book,  “The World is Fat”

The average American drinks around 35 gallons of soda each year, and gets way more extra sugar from soda than from desserts.

Recent studies have shown that diabetes in America has grown four-fold in the last 30 years; that over 200,000 Americans die of diabetes related illnesses each year, and that it costs the nation over $200 billion dollars a year in health costs, lost work, care-giving and so on.

If you eat something, even something bad like a monster burger and large fries, at least you’re going to eat less later. Not so with soda. It’s calories that don’t in any way fill you up, they just overload your body with sugar, and give you hundreds of dead calories, and no nutrition at all.

Also many folks seem to have a reaction to the High Fructose Corn Syrup that goes into these products (at least in the United States). Drinking diet-free soda may not be a whole lot better, as the jury is still out on the effects of the various chemical sweeteners that are present in such products.

Bulking It Up

BananasSeen the TV commercials with the guys going into the toilets to perform the daily business, that turns out to be promoting a fiber product?

It’s fact that a good intake of fiber helps keep one regular, but did you know it’s also associated with with the prevention of diabetes, heart disease and colon cancer?

Simply by eating five portions of fruit and vegetables every day, along with whole grain products, such as whole grain bread, and brown rice, and also nuts and beans, you can make sure that you get a good amount of fiber each day. You’ll feel better for it, have no problem in the bathroom, and you’ll have no need to buy a pill or a drink to get the fiber you need – you’ll be doing it naturally.