What is Irisin?

Irisin is an enzyme which is secreted from muscle in response to movement (i.e. exercise).

This protein is also called the exercise hormone and may help in converting white fat (WAT) to brown fat (BAT).

It may help fight obesity and diabetes. 

What is inflammation?

Inflammation is when aspects of a body's immune system reddens and swells as a response to infection and/or injury. This is the body's attempt to heal and protect.

Acute inflammation is immediately after an injury lasting from a few moments to a few days.

Chronic inflammation is an over-responsive immune reaction lasting years. Many diseases (IBS, arthritis, cancer, depression, heart disease) are now being linked to chronic inflammation.

Long term inflammation can be linked to "wear and tear" conditions as well as lifestyle habits (stress, weight, smoking, alcohol, poor diet). 

What is "prediabetes"?

Prediabetes is a condition of higher blood sugar levels (fasting plasma glucose level of 7), but not high enough to be diagnosed as Type 2 Diabetes.

Some of the same long term complications associated with diabetes (heart disease and nerve damage) may begin during prediabetes.

Prediabetes is treated by loosing 5-10% of total body weight through lifestyle changes.

What is Glycemic Index or GI?

Glycemic Index is a number which represents that food's effect on a person's blood sugar and insulin levels.

The lower the number (index) the longer it takes to digest meaning one feels full longer and appetite is controlled for a longer time.

The foods with higher GI are metabolized quickly and therefore cause blood sugar spikes and more insulin production.

Foods with lower GI lowers the risk of developing Type 2 Diabetes and heart disease. They also help control cholesterol.

Low GI is less that 55.
Medium GI is between 56-69.
High GI is greater than 70.

For example, hummus has a GI of 6, yams have a GI of 54, Pizza is 80, and Russet potatoes are 111.

The rule of thumb is that white, starchy foods or processed foods have high GIs.

Is sugar bad for our brains?

A recent study at the Center for Stroke Research in Berlin, Germany studied healthy people who also had high blood sugar levels. They found that the lower their blood sugar levels, the more words they could remember.

Other studies have shown that people with Type 2 diabetes or those with other glucose issues may have higher rates of Alzheimers or dementia.

The hippocampus can be the first part of the brain to be damaged by high sugar intake.

What are the benefits of eating slowly?

First of all, how does one eat slowly?

Simply put, by chewing your food longer, such as up to 40 times a mouthful. Most people eat as an unconscious act, just chewing and swallowing their food without  really noticing what they're doing.

Studies show that overweight people eat more quickly than normal weighted people. A 2008 study published in the British Medical Journal found that eating until full and eating quickly triples the risk of becoming overweight.

Why is this?

1) The slower one eats the less calories consumed during the meal, and as well in snacks afterwards.

2) Eating slowly allows the hormonal network tell the brain when one is satiated (full) . It takes the body about 20 minutes to realize it's full during which time the hormone, leptin is released to prevent overeating.

3) Mastication (chewing) starts the digestion process by breaking down carbs and proteins so that the nutrients can be made properly available to the body. If the body does not get enough nutrition, cravings for more food, in general,  can cause overeating.

4) Slow eating also helps prevent diabetes.


If you think you may be a food addict by eating too much and eating compulsively, contact Birgit Schinke to develop a relapse prevention or mindfulness plan to help control your food intake.