Sorry for the length between posts, but we're back online with Foods to Avoid Part Three!
Is there one 'food' that could be a suspect in most of the top 5 causes of death in the US? What if I told you we have been increasing our consumption yearly from 0 pounds eaten per person/year to 70 pounds eaten per person/year!
High Fructose Corn Syrup (HFCS)
Don't be fooled by the food giants who are trying to change the name to the less ominous sounding 'corn sugar'. There's a reason this ingredient is so ubiquitous in our food supply; it's cheap! Corn is subsidized by the government so even a process as complicated as turning plain or corn into a substance it doesn't naturally contain seems labor intensive, it makes the food industry big bucks
The problem is, it does so at the expense of our health! HFCS, like all fructose is metabolized in the liver where it is primarily made into blood fat (triglycerides) or stored at fat in the liver. This is a huge contributor to the condition known as metabolic syndrome. HCFS creates decreased insulin sensitivity, which can lead to obesity and ultimately diabetes. Additionally, HCFS inhibits an enzyme called endothelial nitric oxide synthase- you don't need to know that but you do need to know that this inhibition leads to high blood pressure. So, to summarize, HCFS will make you gain weight, increase blood pressure, increase compounds that lead to heart disease and diabetes.
What about honey, another fructose-rich sweetener, does it cause the same problems? At least in rats the answer is no. When given equal amount of HCFS and NATURAL honey, the HCFS rats cholesterol worsened and they gained weigh. The honey rats blood profile improved and the rats lost weight. Surprise, surprise a natural sweetener with it's natural enzymes and nutrients may be healthy while a highly processed, engineered sweetener isn't...
The biggest culprit in hidden HCFS is sweetened drinks, especially soda. However, read ingredients and keep an eye out for it in any sweet tasting food that comes in a package. You are probably eating 60-70 pounds of it yearly, after all!
Search This Blog
Monday, March 7, 2011
Wednesday, December 1, 2010
Foods to Avoid Part Deux
Contrary to much popular belief, fat isn't bad (it's just misunderstood:). Among the myriad types of fats, there is a spectrum onto which fats fall. There is a place for most of them in human diet and balance is important. Unfortunately, the Standard American Diet (SAD) tips the scale toward omega 6 fats, which can promote inflammation, unlike their anti-inflammatory cousins omega 3 fatty acids, such as fish oil. The exception to the usefulness of fats is Trans fats. This particular unnatural type of fat should not be consumed by humans! Besides being especially pro-inflammatory and thus promoting heart disease, stroke, diabetes and even cancer; Trans fats lower good cholesterol (HDL), raise bad cholesterol (LDL) and promote obesity while further encouraging the effects of inflammation on the body. The problem is, it hardly takes any of this artificial fat to do damage to the vascular system. I once read that a 1% increase in trans fats increases risk of heart disease by 25%! Food Packages list trans fat, however, if there is less than .5g/serving, it can be listed at zero. The small amount of trans fat necessary to harm our bodies can be hidden in these foods and it doesn't take much to have increased consumption by 1%. The trick to avoiding this toxin is to read labels and toss anything that has the words hydrogenated or partially hydrogenated in the ingredients. Margarine and shortening may also contain trans fat and should be avoided as well. Oh, by the way, the reason you can leave a fast food burger out for weeks and have it look about the same is that trans fats aren't natural and don't breakdown quickly. Picture them doing the same thing in your body...
Wednesday, November 3, 2010
Foods to Avoid Part 1
One hidden additive may be sabotaging your plans at weight loss! Did you ever notice that after eating even a huge amount of Chinese food, in an hour you are like the Saturday Night Live goat- "I'm not hungry, but I could eat"? Turns out that Chinese food, along with many others, is loaded with a neurotoxin named MSG. MSG, which stands for monosodium glutatmate, fools our brains into forgetting that we are full. This excitotoxin can cause overeating, but more importantly it may also independently cause fat gain. That is to say if two people are otherwise equal and one consumes MSG, they may be up to 3x more likely to become overweight! Here is the study and remember to watch for MSG in many prepackages foods like chips and flavored crackers. It's alias' include: hydrolyzed or autolyzed vegetable/protein/yeast. Ask for no MSG at restaurants, read labels and protect your brain! Unlike kidneys and lungs, we don't come with a spare brain;)
Researchers at UNC and in China studied more than 750 Chinese men and women, aged between 40 and 59, in three rural villages in north and south China. The majority of study participants prepared their meals at home without commercially processed foods. About 82 percent of the participants used MSG in their food. Those users were divided into three groups, based on the amount of MSG they used. The third who used the most MSG were nearly three times more likely to be overweight than non-users.
"Animal studies have indicated for years that MSG might be associated with weight gain," said Ka He, M.D., assistant professor of nutrition and epidemiology at the UNC School of Public Health. "Ours is the first study to show a link between MSG use and weight in humans."
Because MSG is used as a flavor enhancer in many processed foods, studying its potential effect on humans has been difficult. He and his colleagues chose study participants living in rural Chinese villages because they used very little commercially processed food, but many regularly used MSG in food preparation.
"We found that prevalence of overweight was significantly higher in MSG users than in non-users," He said. "We saw this risk even when we controlled for physical activity, total calorie intake and other possible explanations for the difference in body mass. The positive associations between MSG intake and overweight were consistent with data from animal studies."
As the percentage of overweight and obese people around the world continues to increase, He said, finding clues to the cause could be very important.
"The U.S. Food and Drug Administration and other health organizations around the world have concluded that MSG is safe," He said, "but the question remains – is it healthy?"
Co-authors on the study included Liancheng Zhao and colleagues from Fu Wai Hospital and Cardiovascular Institute at the Chinese Academy of Medical Sciences in Beijing. Other researchers on this study were from Northwestern University in Chicago and the INTERMAP Cooperative Research Group.
Editor's Note: This article is not intended to provide medical advice, diagnosis or treatment.
Researchers at UNC and in China studied more than 750 Chinese men and women, aged between 40 and 59, in three rural villages in north and south China. The majority of study participants prepared their meals at home without commercially processed foods. About 82 percent of the participants used MSG in their food. Those users were divided into three groups, based on the amount of MSG they used. The third who used the most MSG were nearly three times more likely to be overweight than non-users.
"Animal studies have indicated for years that MSG might be associated with weight gain," said Ka He, M.D., assistant professor of nutrition and epidemiology at the UNC School of Public Health. "Ours is the first study to show a link between MSG use and weight in humans."
Because MSG is used as a flavor enhancer in many processed foods, studying its potential effect on humans has been difficult. He and his colleagues chose study participants living in rural Chinese villages because they used very little commercially processed food, but many regularly used MSG in food preparation.
"We found that prevalence of overweight was significantly higher in MSG users than in non-users," He said. "We saw this risk even when we controlled for physical activity, total calorie intake and other possible explanations for the difference in body mass. The positive associations between MSG intake and overweight were consistent with data from animal studies."
As the percentage of overweight and obese people around the world continues to increase, He said, finding clues to the cause could be very important.
"The U.S. Food and Drug Administration and other health organizations around the world have concluded that MSG is safe," He said, "but the question remains – is it healthy?"
Co-authors on the study included Liancheng Zhao and colleagues from Fu Wai Hospital and Cardiovascular Institute at the Chinese Academy of Medical Sciences in Beijing. Other researchers on this study were from Northwestern University in Chicago and the INTERMAP Cooperative Research Group.
Editor's Note: This article is not intended to provide medical advice, diagnosis or treatment.
Wednesday, October 27, 2010
The Best Foods for Health and Weight!
Here are, in my opinion, the healthiest reasonably priced foods that can improve any diet. In no particular order...
-Whole Grain Steel Cut Oats (Bob's Red Mill, Arrowhead Mills): Oats have a very low allergic potential, low glycemic index (they won't spike your blood sugar), and have healing effects on the GI system, especially when eaten raw. Cook a big batch in a crock pot overnight and keep it in the fridge for a quick breakfast. You can soak some raw oat in water overnight as well and add them to the cooked to calm down an inflamed GI tract.
-Grass Fed Beef: This one may be a little pricey but if you are only eating it a few times a month it shouldn't break the bank. Grass fed beef has a better fat profile than grain-fed, antibiotic/hormone laden beef and won't promote inflammation the same way.
-Berries: (preferably organic) A great source of vitamins and antioxidants, berries are an easy way to add fruit and nutrition to a diet. Try throwing them on your oatmeal.
-Beans: Almost any will do and are a good source of protein and a great source of fiber. They are also a good source of important antioxidants. Try using them in recipes in place of part of the meat to make meals to farther.
-Select low fat milk products: (for the lactose tolerant) Kefir, cottage cheese, string cheese and Greek yogurt are all great sources of protein and calcium, which studies suggest may help in weight loss. Kefir is an especially good choice as it can also serve as a probiotic. I frequently use low fat string cheese as a quick snack.
-Sprouted Grains: Amaranth, Barley, Buckwheat, Millet, unhulled Oats, Quinoa and the list goes on. Sprouting consists of soaking grains overnight and a series of rinsing to sprout the grain. This increases the nutrient density and absorption as well as antioxidant content. It is a little more labor intensive but worth the work. Make large batches and freeze or refrigerate for up to a month. Alternatively, you could buy pre-sprouted grains or flours.
-Any of the above listed grains, unsprouted. They are all still great sources of protein, fiber and slow burning carbohydrates.
-Broccoli sprouts/Broccoli: Great source of fiber, antioxidants and cancer-fighting chemicals.
-Colorful veggies with Hummus: This one is kind of generic but any colorful pepper is going to be rich in vitamins, especially C and Hummus is a good source of protein, fiber and lithium, a natural mood-booster.
-Dark Chocolate: great tasting dessert shaved over fruit with whip cream or on it's own. Dark chocolate contains chemicals which may protect heart health and is rich in magnesium. Magnesium is deficient in a large percentage of the population and low levels may contribute to migraines, muscle spasms and osteoporosis.
-Balsamic vinegar and cold pressed olive oil: These two go great together, a little bit goes a long way. Vinegar is actually a short chain fatty acid, absorbed with minimal processing and helps in controlled blood sugar. Unsaturated oils like olive oil is good for vascular health, inflammation and even brain health.
-Almonds: King of the nuts, the fat in almonds actually blocks the absorption of other lower quality fats from the diet. They also contain protein, fiber, and antioxidants. People who eat a few almonds a day lose more weight than those who don't.
-Organic Cocoa Powder: With winter fast approaching, healthy hot chocolate is on the horizon. This is a powerful source of antioxidants. Mix with coffee and milk for a healthy mocha or sprinkle over ice cream.
-Coffee: I own an espresso machine. If you can tolerate caffeine, use it to get better workouts, burn more calories. It may also prevent cancers, Alzheimer's and Parkinson's disease! Drop the extra couple bucks to go organic though, since it is a condensed food.
-Beets: Just beet it! Beets are a superfood for sure. Beet juice has been shown to significantly reduce blood pressure, with high blood pressure as big a problem as it is in our society this is a huge benefit. The reductions in blood pressure in the study I saw were comparable to prescription medications. Also, in a rat study a chemical in beets, DMP, was shown to (along with DHA and choline) increase connections between neurons in the brain! Need I say more?
So there's the list for now... add some of these to your diet and gain health. Good luck.
-Whole Grain Steel Cut Oats (Bob's Red Mill, Arrowhead Mills): Oats have a very low allergic potential, low glycemic index (they won't spike your blood sugar), and have healing effects on the GI system, especially when eaten raw. Cook a big batch in a crock pot overnight and keep it in the fridge for a quick breakfast. You can soak some raw oat in water overnight as well and add them to the cooked to calm down an inflamed GI tract.
-Grass Fed Beef: This one may be a little pricey but if you are only eating it a few times a month it shouldn't break the bank. Grass fed beef has a better fat profile than grain-fed, antibiotic/hormone laden beef and won't promote inflammation the same way.
-Berries: (preferably organic) A great source of vitamins and antioxidants, berries are an easy way to add fruit and nutrition to a diet. Try throwing them on your oatmeal.
-Beans: Almost any will do and are a good source of protein and a great source of fiber. They are also a good source of important antioxidants. Try using them in recipes in place of part of the meat to make meals to farther.
-Select low fat milk products: (for the lactose tolerant) Kefir, cottage cheese, string cheese and Greek yogurt are all great sources of protein and calcium, which studies suggest may help in weight loss. Kefir is an especially good choice as it can also serve as a probiotic. I frequently use low fat string cheese as a quick snack.
-Sprouted Grains: Amaranth, Barley, Buckwheat, Millet, unhulled Oats, Quinoa and the list goes on. Sprouting consists of soaking grains overnight and a series of rinsing to sprout the grain. This increases the nutrient density and absorption as well as antioxidant content. It is a little more labor intensive but worth the work. Make large batches and freeze or refrigerate for up to a month. Alternatively, you could buy pre-sprouted grains or flours.
-Any of the above listed grains, unsprouted. They are all still great sources of protein, fiber and slow burning carbohydrates.
-Broccoli sprouts/Broccoli: Great source of fiber, antioxidants and cancer-fighting chemicals.
-Colorful veggies with Hummus: This one is kind of generic but any colorful pepper is going to be rich in vitamins, especially C and Hummus is a good source of protein, fiber and lithium, a natural mood-booster.
-Dark Chocolate: great tasting dessert shaved over fruit with whip cream or on it's own. Dark chocolate contains chemicals which may protect heart health and is rich in magnesium. Magnesium is deficient in a large percentage of the population and low levels may contribute to migraines, muscle spasms and osteoporosis.
-Balsamic vinegar and cold pressed olive oil: These two go great together, a little bit goes a long way. Vinegar is actually a short chain fatty acid, absorbed with minimal processing and helps in controlled blood sugar. Unsaturated oils like olive oil is good for vascular health, inflammation and even brain health.
-Almonds: King of the nuts, the fat in almonds actually blocks the absorption of other lower quality fats from the diet. They also contain protein, fiber, and antioxidants. People who eat a few almonds a day lose more weight than those who don't.
-Organic Cocoa Powder: With winter fast approaching, healthy hot chocolate is on the horizon. This is a powerful source of antioxidants. Mix with coffee and milk for a healthy mocha or sprinkle over ice cream.
-Coffee: I own an espresso machine. If you can tolerate caffeine, use it to get better workouts, burn more calories. It may also prevent cancers, Alzheimer's and Parkinson's disease! Drop the extra couple bucks to go organic though, since it is a condensed food.
-Beets: Just beet it! Beets are a superfood for sure. Beet juice has been shown to significantly reduce blood pressure, with high blood pressure as big a problem as it is in our society this is a huge benefit. The reductions in blood pressure in the study I saw were comparable to prescription medications. Also, in a rat study a chemical in beets, DMP, was shown to (along with DHA and choline) increase connections between neurons in the brain! Need I say more?
So there's the list for now... add some of these to your diet and gain health. Good luck.
Tuesday, October 19, 2010
Answers...
Congrats on the win MJ, though it was by a technicality... The correct answers are
Vitamin D3- As I have talked about ad nauseum D3 reduces incidence of cancers, heart disease, diabetes and increases lean muscle mass promoting fat loss. It is a steroid hormone after all!
Vitamin K2 (M4 specifically)- K2 helps keep calcium in the bones where it belongs, reducing fracture risk and keeping calcium deposits from forming in the vessels and heart valves. I expect K2 will be attributed to decreased risk for other chronic diseases such as cancer in the years to come, as the ability to test blood levels is somewhat novel.
Omega 3 fatty acids- this one is kind of obvious by now (heart health, depression, etc.). Just make sure to get is from a reputable company as some big drug stores are currently being sued because many of the fish oil (or was is snake oil..) brands they carried were contaminated with outrageous levels of heavy metals, flame retardants and other nastiness.
Probiotics (with FOS)- Last but not least! Another product to make sure and get a solid brand if you want them to actually make in into your gut. It's worth is if they do as they can promote fat loss, prevent flu and colds (probably better than the flu shot) and reduce inflammation. Some recent studies have shown that Bifidis Infantis, the bug that colonizes the GI systems of exclusively breast-fed infants, can decrease some of the cells that cause inflammation MS! Also interesting- a study showed that mother taking probiotics during their pregnancy lost their pregnancy weight faster and their children had lower risk of diabetes.
In conclusion, as I said earlier if everyone without specific contraindications were on these imagine the implications on chronic disease in the US. These would be the absolute best steps to better community health! Tell your friends and family, they'll thank you later!
Congrats MJ on the win, I gave you credit for your answer because the multi would likely contain vitamin K...
Email me your address and I'll send you your ten bucks! MJ's record: 1-0-0!
Vitamin D3- As I have talked about ad nauseum D3 reduces incidence of cancers, heart disease, diabetes and increases lean muscle mass promoting fat loss. It is a steroid hormone after all!
Vitamin K2 (M4 specifically)- K2 helps keep calcium in the bones where it belongs, reducing fracture risk and keeping calcium deposits from forming in the vessels and heart valves. I expect K2 will be attributed to decreased risk for other chronic diseases such as cancer in the years to come, as the ability to test blood levels is somewhat novel.
Omega 3 fatty acids- this one is kind of obvious by now (heart health, depression, etc.). Just make sure to get is from a reputable company as some big drug stores are currently being sued because many of the fish oil (or was is snake oil..) brands they carried were contaminated with outrageous levels of heavy metals, flame retardants and other nastiness.
Probiotics (with FOS)- Last but not least! Another product to make sure and get a solid brand if you want them to actually make in into your gut. It's worth is if they do as they can promote fat loss, prevent flu and colds (probably better than the flu shot) and reduce inflammation. Some recent studies have shown that Bifidis Infantis, the bug that colonizes the GI systems of exclusively breast-fed infants, can decrease some of the cells that cause inflammation MS! Also interesting- a study showed that mother taking probiotics during their pregnancy lost their pregnancy weight faster and their children had lower risk of diabetes.
In conclusion, as I said earlier if everyone without specific contraindications were on these imagine the implications on chronic disease in the US. These would be the absolute best steps to better community health! Tell your friends and family, they'll thank you later!
Congrats MJ on the win, I gave you credit for your answer because the multi would likely contain vitamin K...
Email me your address and I'll send you your ten bucks! MJ's record: 1-0-0!
Monday, October 18, 2010
What Four Supplements Do Even The Healthiest Eaters Need?
When it comes to supplements, the best option is to 'do it by diet'. Sadly, in the state of our current food system that is impossible for all but those with the most money and time. However, there are four supplements I think EVERYONE should be on. I can't imagine the reduction in chronic disease...huge!
This is the flash round! I'll send the first person to reply correctly 3/4 $10!
Good Luck, I'll post the correct answers soon as someone wins...
This is the flash round! I'll send the first person to reply correctly 3/4 $10!
Good Luck, I'll post the correct answers soon as someone wins...
Sunday, October 10, 2010
More Healthcare Costs, Less Life Expectancy?
A new study has shown the US has significantly dropped as a developed nation in terms of life expectancy. The take-aways are:
The US dropped from the 3rd highest life expectancy in 1975 to the 12th
The drop in ranking was primarily due to obesity, smoking, and the crazy driving we americans prefer
I have no doubt that as healthcare costs continue to skyrocket, your barber offers you flu vaccines and food becomes increasingly "safe" (read more processed) americans will continue to be sicker.
Another important component not covered in the study is the quality of life achieved in old age here in the US. I would guess we rank even lower there.
My advice- don't be a statistic! Eat natural, sleep well and exercise. Start with small changes like daily walks, avoiding food that comes in bags and get to bed a half hour earlier each night. Get your vitamin D levels tested and, if they are low, get them up. This, along with a good probiotic with FOS will likely fare better than a flu shot, and help you lose weight in the process!
The US dropped from the 3rd highest life expectancy in 1975 to the 12th
The drop in ranking was primarily due to obesity, smoking, and the crazy driving we americans prefer
I have no doubt that as healthcare costs continue to skyrocket, your barber offers you flu vaccines and food becomes increasingly "safe" (read more processed) americans will continue to be sicker.
Another important component not covered in the study is the quality of life achieved in old age here in the US. I would guess we rank even lower there.
My advice- don't be a statistic! Eat natural, sleep well and exercise. Start with small changes like daily walks, avoiding food that comes in bags and get to bed a half hour earlier each night. Get your vitamin D levels tested and, if they are low, get them up. This, along with a good probiotic with FOS will likely fare better than a flu shot, and help you lose weight in the process!
Subscribe to:
Posts (Atom)