Dr. Shabnam Das Kar MD

Specialist in Functional and Metabolic Medicine

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Adverse Consequences Of Sleep Loss

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References

  1. Immune system dysfunction
  2. Blood glucose, cortisol, TSH
  3. Daylight Saving Time and heart attacks
  4. Sleep deprivation and blood pressure in women
  5. Sleepless nights and high blood pressure
  6. Chronic inflammation and sleep loss
  7. Depression in young adults
  8. Weight gain
  9. Beta-amyloid accumulation, Alzheimer’s disease
  10. Lower testosterone in sleep-deprived young men
  11. Poor sleep and less successful fertility treatments.
  12. Short sleep duration and adolescents
  13. Sleep loss, hunger and poor food choices
  14. The possible relation between shift work and some cancers.
  15. Car crashes.

Webinar Recordings And Show Notes.

Webinar Recordings And Show Notes.

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Sleep, Eat, Move and Mind.

(This post includes the recordings, references and contact details from the FREE online webinar series co-hosted by Deepak Saini and Shabnam Das Kar April 6 to 9, 2020)

Day 1 (April 6, 2020) Sleep

Speakers: Karim Delgado and Deepak Saini

Day 2 (April 7, 2020) Eat

Speakers Deepak Saini, Shabnam Das Kar and Michal Ofer

Day 3 (April 8, 2020) Move

Speaker: Deepak Saini

Day 4 (April 9, 2020) Mind

Speakers: Deepak Saini and Shabnam Das Kar

Additional Resources

SLEEP

Screening for Obstructive Sleep Apnoea (OSA)

EAT

Michal’s Vegetable Broth Recipe

MIND

Rethink Stress Intervention

Steps To Elicit The Relaxation Response

Free MBSR Resources

[Read more…]
High Carbohydrate Food To Minimize or Avoid

High Carbohydrate Food To Minimize or Avoid

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While it is true that on the MDS Program we do not recommend meal plans or measuring food or counting calories, it is true that if you are insulin resistant your chances of losing weight on a low carbohydrate diet are higher.

Listen to your body. “Eat when you are hungry, drink when you are thirsty.”

In the sections below are food and drink that you may consider avoiding or minimizing.

All Sugars

  • White sugar
  • Brown sugar
  • Powdered sugar
  • Any food with added sugar
  • Processed food with added sugar
  • Junk food with added sugar
  • Jams and Preserves
  • Some Sauces (check nutritional label and ingredients)
  • Fructose (sugar in fruit)
  • Some Salad Dressings (check nutritional label and ingredients)
  • Cocoa mix
  • Molasses
  • Honey
  • Jaggery
  • High-fructose corn syrup and foods made with it
  • Syrups

Baked Goods and Sweets

  • Cookies / Biscuits
  • Cake
  • Pie
  • Brownies
  • Donuts
  • Pastries
  • Muffins

Candy

  • Chocolate Bars
  • Hard Candy
  • Milk Chocolate
  • Cotton Candy
  • And all others made with sugar

Packaged/Processed Snacks

  • Flavoured Nuts
  • Pretzels
  • Rice Cakes
  • Breakfast Bars
  • Cheese and Crackers Snacks
  • Raisins
  • Potato Chips
  • Tortilla Chips
  • Popcorn
  • Pop-tarts
  • Granola Bars
  • Twinkies
  • Cupcakes
  • “Heathy” Nut Bars
  • And other boxed snacks and products

Dairy

  • Flavoured Dairy
  • Added Sugar Dairy
  • Fruit At The Bottom or Sugar Added Yogurt
  • Whole and Skim Milk
  • Soy Milk
  • Ice Cream
  • Margarine
  • Pudding

Sugary And Starchy Fruit

High Sugar Fruit
  • Oranges
  • Kiwifruit
  • Pears
  • Pineapple
  • Plums
  • Cherries
  • Grapes
  • Figs (Also Starchy)
  • Bananas (Also Starchy)
  • Mangoes
  • Tangerines
  • Pomegranates
  • Dates
  • Applesauce
  • Dried fruit (worst choice as it has very high concentrations of sugar from the drying process)
Medium Sugar Fruit
  • Blueberries
  • Coconut Meat
  • Cantaloupes
  • Watermelons
  • Nectarines
  • Papaya
  • Peaches
  • Apples
  • Grapefruit
  • Honeydew Melons
  • Guavas
  • Apricots
Starchy Vegetables
  • White Potatoes (French fries and potato chips)
  • Sweet Potatoes or Yams
  • Corn
  • Peas
  • Squash
  • Root vegetables not advised for very low carb diets (beets, carrots, parsnips, rutabaga, turnips, butternut squash, and winter squash)

Grains And Other Starches

  • White Rice
  • Bread, Bagels and English Muffins
  • Croissants
  • Tortillas
  • Pasta
  • Cold Breakfast Cereals
  • Oatmeal
  • Cream of Wheat
  • Porridge
  • Barley
  • Amaranth
  • Millet
  • Quinoa
  • Spelt
  • Couscous
  • Bulgur
  • Rye
  • Muesli
  • Crackers
  • Pizza
  • Corn Starch
  • Pancakes
  • Waffles
  • French Toast
  • White Flour
  • Whole-Wheat Flour
  • Rice Flour
  • Corn Flour
  • All Whole Grains Too

Legumes

  • Pinto Beans
  • Black Beans
  • Kidney Beans
  • Chickpeas
  • Navy Beans
  • Lima Beans
  • Baked Beans
  • Lentils
  • Soy

Drinks

  • Soda
  • Juice
  • All Sweetened Drinks
  • Artificially Sweetened Beverages
  • Sweetened Or Flavored Tea
  • Sweetened Or Flavored Coffee
  • Frappuccino Coffee Drinks
  • Milk Shakes
  • Root Beer Floats
  • Malts
  • Frozen Coffee Drinks
  • Sports Drinks
  • Beer
  • Sweet cocktails – (Pina Colada, Daiquiri, Mai Tai, Bloody Mary, Margaritas, Screwdriver, White Russian, Rum Drinks etc.)
  • Wine coolers and alcopops

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