Category: Health

No-Sugar, No-Flour Diet by Dr. Peter Gott: Simple Strategy, Big Results

I have an addiction to sugar and flour products I have come to understand, and apart from getting fat eating foods with flour and sugar I am putting my health at risk.

dr gott's no sugar no flour diet - richard edward ward

I have begun to read Dr. Gott’s No Flour, No Sugar Diet by Dr. Peter Gott and here is an excellent article about the book by Nick Tate.

Counting calories. Checking food labels. Measuring portions. Eating only “approved” items or nothing but grapefruit, cabbage soup, or some other “super” food.

Fad diets are everywhere these days, all promising quick results if only you follow their complicated (or silly) regimens for weight loss.

Peter Gott, M.D.

Peter Gott, M.D., spent his long medical career helping people lose weight. His life’s work culminated in a diet so simple it is described in its entirety by just four words: “No Flour, No Sugar.”

Dr. Gott passed away last year, but in the aftermath there has been renewed interest in his book – “Dr. Gott’s No Flour, No Sugar Diet” – which became a New York Times best-seller. Dr. Gott is now seen as a prophet of no-gluten eating, preaching the evils of wheat and sugar years before it became fashionable. His diet plan is now more popular than ever.

No Flour, No Sugar Diet’s Key Elements

Gott came up with the concept for his diet after hearing from patients who had a hard time following the complicated requirements of other popular diets. At the center of his diet is the old good-carbs, bad-carbs issue, with a brand-new spin.

“Simple” carbohydrates – found in white wheat flour, cane and beet sugar, and corn and maple syrup – are made up of small sugar molecules the body easily coverts to glucose that fuels cellular functions and provides quick energy. But the metabolic fuel provided by simple carbs is quickly depleted, producing feelings of fatigue and hunger as the body craves more.

By contrast, “complex” carbs – in whole grains (rice, wheat, oats, barley, and corn), legumes, and vegetables – are comprised of complex sugar molecules that take longer to process and lead to more stabilized energy. What’s more, simple carbs in processed foods are stripped of their nutrients, while complex carbs retain them.

How to Get There?

It may seem like a difficult task – eliminating wheat flour and sugar from your diet. But it may not be as difficult as it seems.

Take, for instance, a typical breakfast of a bagel (250 calories) with butter (50) and coffee with sugar (30). Switching to a healthier bowl of oatmeal (100 calories), a cup of skim milk (90), apple (80) and coffee with artificial sweetener (0) adds a nutritional boost to the day’s first meal and cuts calories. For the rest of the day, Gott recommends, combining a variety of healthy options from the following food groups:

Grains: Eat at least three ounces of whole-grain oat cereals or rice.

Fruits and vegetables: Eat more veggies that are dark green (broccoli, spinach, leafy greens) and orange (carrots, sweet potatoes). Dry beans – such as peas, lentils, pinto, and kidney beans – are also healthy choices. Go for a variety fresh, frozen, canned and dry fruits.

Milk: Choose low-fat or fat-free milk, yogurt, and other dairy products or lactose-free foodstuffs.

Meat and proteins: Go lean with meats and poultry, and bake, broil or grill proteins. Try to up your intake of fish, nuts and seeds.

Source: ‘No-Sugar, No-Flour Diet’: Simple Strategy, Big Results

23 Signs and Symptoms of Clinical Depression

The word depression is tossed around so casually that it is often not heard when it needs to be. Clinical Depression can be life-threatening. Many people who suffer from clinical depression kill themselves.

Most of us feel sad, lonely, or down at times. It is how we often react to loss and the daily struggles of life. However, when these feelings become overwhelming, cause physical symptoms, and last for long periods of time, they can keep you from leading a normal, active life.

23 signs and symptoms of clinical depression

Take a looksee at the following 23 signs and symptoms of clinical depression including:

  1. Insomnia
  2. Early-morning wakefulness
  3. Sleeping too much
  4. Fatigue
  5. Persistently feeling sad
  6. Persistently feeling anxious
  7. Persistently feeling “empty”
  8. Trouble concentrating
  9. Trouble remembering details
  10. Trouble making decisions
  11. Feelings of guilt
  12. Feelings of worthlessness
  13. Feelings of helplessness
  14. Feelings of Pessimism
  15. Feelings of hopelessness
  16. Irritability
  17. Restlessness
  18. Loss of interest in things once pleasurable, including sex
  19. Overeating
  20. Appetite loss
  21. Aches, pains, headaches, or cramps that won’t go away
  22. Digestive problems that don’t get better, even with treatment
  23. Suicidal thoughts

Clinical depression can creep up on us and weave itself into our lives without us being aware. It is insidious.

Mood Disorders Society of Canada (MDSC)

If parts of the above list resonate with you, or they appear to apply to a loved one or friend, reach out for help. There is help available. In Canada The Mood Disorders Society of Canada (MDSC) is a great place to begin to find help.

We Can’t Deal With Anything Until Your Sleep Apnea is Addressed

It was my first meeting with my family physician in Montreal. After reviewing my previous medical info and asking me about my concerns he said:

We can’t deal with anything until your Sleep Apnea is addressed.

After digesting his words, getting an appointment to see his colleague who specialized in Sleep Apnea, I began to do a little research and I have come to understand that Sleep Apnea can be a life destroyer.

How can any of us live to our full potential if we are starving our brains and bodies of oxygen?

Following is a brief look at what I learned, and the steps that I have taken to deal with my Sleep Apnea.

Sleep apnea can be a life destroyer

A Little Background ABout Me & My Health

It is 2018 and I am 70 years old. I am a TBI (Traumatic Brain Injury) Survivor (2000) as well as a heart attack survivor (2004).

I was first diagnosed with Sleep Apnea so 30 years ago. After deciding not to have surgery on my throat my Sleep Apnea issues were never addressed by any of my doctors, or by me, over the past 30 years. Hmmmm.

That is until the leading Cardio Surgeon in Halifax in 2015 identified Sleep Apnea as the cause of my health issues. This was after she began testing me for the heart-related issues she was convinced I had. Man, was she thorough.

What is Sleep Apnea?

Sleep apnea is a serious sleep disorder that occurs when a person’s breathing is interrupted during sleep.

The following video “Understanding Obstructive Sleep Apnea (OSA)” is very informative.

People with untreated sleep apnea stop breathing repeatedly during their sleep, sometimes hundreds of times.

This means the brain — and the rest of the body — may not get enough oxygen.

There are two types of sleep apnea:

  1. Obstructive sleep apnea (OSA): The more common of the two forms of apnea, it is caused by a blockage of the airway, usually when the soft tissue in the back of the throat collapses during sleep.
  2. Central sleep apnea: Unlike OSA, the airway is not blocked, but the brain fails to signal the muscles to breathe, due to instability in the respiratory control center.

What Are the Effects of Sleep Apnea?

As normal sleep is disrupted by Sleep Apnea people affected may experience sleepiness or feel tired during the day. Your productive may go down the drain.

Untreated sleep apnea may be responsible for poor performance in everyday activities, such as at work and school, motor vehicle crashes, and academic underachievement in children and adolescents.

If left untreated, sleep apnea can increase the risk of health problems, including:

  1. cognitive impairment
  2. Diabetes
  3. Depression
  4. Headaches
  5. Heart failure, irregular heart beats, and heart attacks
  6. High blood pressure
  7. Memory loss
  8. Stroke
  9. Weight gain and difficulty losing weight
  10. Worsening of ADHD

Getting Tested for Sleep Apnea is Easy

The test for sleep apnea is easy and can be done at home.

The test involves wearing a small machine strapped around your chest with an small tube that sits in your nostrils for one night.

Sleep apnea home test machine


The treatment for me is quite standard and involves using a CPAP (Continuous Positive Airway Pressure) machine when I am sleeping.

Continuous positive airway pressure (CPAP) is a form of positive airway pressure ventilator, which applies mild air pressure on a continuous basis to keep the airways continuously open.

CPAP machine
By PruebasBMA – Own work, CC BY-SA 3.0,

The idea of wearing a mask over my face while sleeping was a little unnerving, but after a few nights of wearing the mask I got used to it.

The Steps I Took

If you can relate to any of the above it may be worth speaking to your family doctor.

My doctor referred me to a specialist.

The specialist referred me for a test.

After the test, the specialist recommended that I use a CPAP (Continuous Positive Airway Pressure) Machine.

Good luck with improving your sleep and improving the quality of your life.