A new study published in the Archives of Ophthalmology adds further support for increasing the Consumption of omega-3 fatty acids. It could slash the risk of developing age-related macular degeneration (AMD) by 40 per cent.
"These results and those from other observational analytic investigations suggest that modifying diet to include more food rich in omega-3 [long chain polyunsaturated fatty acids] could result in a reduction in the risk of having [severe] AMD," stated researchers from the Age-Related Eye Disease Study Research Group.
Age-related macular degeneration (AMD) occurs when the macula, the area at the back of the retina that produces the sharpest vision, deteriorates over time. It is the most common cause of blindness among the over-50s.
According to the new research, the prevalence of the condition is likely to increase as the population ages. While there is currently no known way of preventing the condition, more and more research is focusing on potentially modifiable risk factors and nutrient-based approaches, most notably on the carotenoids lutein and zeaxanthin.
Another class of nutrients showing promise is omega-3 fatty acids. The Age-Related Eye Disease Study Research Group assessed 4,519 individuals aged between 60 and 80 at the start of the study. The researchers took photographs of the subjects' retinas to determine whether they had AMD, and if so, to which one of four stages the condition had progressed. Diets were assessed using a 90-item food frequency questionnaire.
At the start of the study 1,115 subjects did not have any symptoms of AMD. They were compared with those who did, including 658 individuals with severe (neovascular) AMD. The authors calculated that dietary omega-3 fatty acid intake was associated with a 39 per cent reduction in neovascular AMD, while docosahexaenoic acid (DHA) was associated with a 46 per cent reduction.
The researchers stated that omega-3 fatty acids might influence processes involved in the development of blood vessel- and nerve-related diseases of the retina. For example, DHA may protect the retina by influencing which genes turn on and off. Fatty acids overall may eventually form compounds that promote cell survival and proper blood vessel function, reduce inflammation and maintain energy balance.
The researchers called for clinical trials to explore the benefits of dietary or supplemental forms of omega-3 in preventing advanced AMD in more detail.
In a related study in the same journal, Niyati Parekh, from the University of the Medicine and Dentistry of New Jersey, New Brunswick, and the University of Wisconsin-Madison, reports that increased levels of vitamin D may be associated with a reduced prevalence of early AMD.
The researchers used data from the National Health and Nutrition Examination Survey, and focused on 7,752 individuals (including 11 per cent with AMD) seen as representative of the general U.S. population. As with the AREDS study, subjects had photographs taken of their retinas, questionnaires assessed dietary intakes, and blood samples were taken to calculate blood vitamin D (25-hydroxyvitamin D) levels.
When participants were split into five groups based on the level of vitamin D in the blood, those in the highest group had a 40 per cent lower risk of early AMD than those in the lowest group.
"The present study conducted in a large, representative sample of the US population provides evidence for inverse associations between AMD and higher serum vitamin D levels" explains Parekh.
Parekh and co-workers speculated that the beneficial effects of vitamin D might be via an anti-inflammatory effect or by preventing the growth of new blood vessels in the retina, which contributes to some forms of AMD.
"The results of the present research warrant further investigation for confirmation of the vitamin D-AMD association in other population studies," they concluded.
Source: Archives of Ophthalmology
May 125, Volume 125, Pages 661-669
"Association Between Vitamin D and Age-Related Macular Degeneration in the Third National Health and Nutrition Examination Survey, 1988 Through 1994"
Authors: N. Parekh, R.J. Chappell, A.E. Millen, D.M. Albert, J.A. Mares
Archives of Ophthalmology
May 125, Volume 125, Pages 671-679
"The Relationship of Dietary Lipid Intake and Age-Related Macular Degeneration in a Case-Control Study: AREDS Report No. 20"
Authors: Age-Related Eye Disease Study Research Group
Showing posts with label General Nutrition. Show all posts
Showing posts with label General Nutrition. Show all posts
Thursday, May 17, 2007
Tuesday, April 10, 2007
The World's Best Power Breakfast!
When it comes to breakfast there are several issues that need to be understood in order to make good choices for this "most important meal of the day."
First, the word breakfast literally means to break our fast. We have been fasting through our sleep period and the result is low blood sugar. It is this low blood sugar level that typically motivates our first food picks of the day. The body's call is for sugar! Our brains are not even fully functioning until we get blood sugar levels up because they rely entirely on simple sugars. With these forces understood it becomes easy to see why sugar cereals, doughnuts, pastries, pancakes, waffles, yogurt, sweetened coffee beverages, juice, jelly, instant breakfast drinks, smoothies and fruit are all popular choices.
Our next issue is of course how to manage blood sugar optimally. We need to bring it up quickly, but not too quickly. We need to maintain it through the day and we need to avoid dramatic or rapid fluctuations. Working within these guidelines will keep the body on an even energy burn without periods of tired and wired. These guidelines also result in protection from and reversal of blood sugar disorders, including insulin dependency!
Now we need to understand that it is all about the carbohydrates in the diet and that they are far from equal. Carbohydrate must be eaten with fiber. Fiber is the time release mechanism provided by nature. Without it we are essentially injecting ourselves with sugar. Carbohydrates are absorbed into the bloodstream through the intestines, primarily the small intestine. Without the buffering effect of the fiber sugar is taken up too quickly resulting in a spike in blood sugar and insulin. It is the spiking that we feel as being tired or wired. This is not the roller coaster we want to hop on first thing in the AM!
Starting the day with the right food choices sets the stage for successful blood sugar management throughout the day. In addition to blood sugar management we should also take the opportunity at breakfast, as with all meals, to load up on antioxidants. Generous liquids or high water content foods are also important to flush away the elimination that has taken place through our rest period. The best breakfast choice to cover all of these bases is the humble smoothie. Ok, maybe not so humble by the time I'm finished with it, but a smoothie nonetheless.
My top picks for a real POWER breakfast smoothie include; flesh and coconut water from young coconut, (check Whole Foods and other natural foods stores but Asian markets are the best place to find them/ they have white husks) bananas, acai,(check the freezer section in Whole Foods and other natural foods retailers/ Sambazon is the best quality and the frozen packets are smoothie ready!) blueberries, strawberries, mango, and pineapple juice.
Open the coconut with a thick bladed sharp knife. The coconut will be filled with water, it should be clear and have a delicate odor, the flesh should be white. If it has started to turn pink it is not fresh. Pour the water into the blender and scrape the flesh out with a spoon. The consistency of the flesh is like pudding and is rich in fatty acids critical for proper immune function. Use half of the coconut water and meat along with one half of an acai package unless preparing multiple servings. Unused coconut meat and water can easily be stored frozen in a zip-lock bag until needed. Add remaining frozen fruit and top off with pineapple juice. Pour the juice only to the level of the fruit and blend until smooth; add more juice a little at a time until the desired consistency is achieved.
Adding various boosters can supercharge this basic smoothie. I like to keep half a dozen boosters on hand and mix them up from day to day. My top picks include flax seed, raw hemp protein (Manitoba Harvest brand is the best, made simply from ground whole raw hemp seed), raw cacao (chocolate, nibs or whole bean is best)), raw carob, powdered greens (Amazing Grass brand is best, wheat grass, barley grass, alfalfa), raw oat bran, raw wheat germ, macca, Siberian ginseng, dates, fresh figs, nut butters, nutmeg and cinnamon.
Fresh ingredients are always better! However, using frozen fruit is also fantastic and there is no waste. I like to buy my bananas for example, ripen them, peel and freeze them. When I find really nice fresh fruit that is in season I will stock up and store it in the freezer. Portioning out individual ziplock bags of fruit and keeping them in the freezer is a great time saver for those mornings when there is no extra time and it makes it easy for kids too.
Start the day with a generous glass of water with a squeeze of lemon, followed by the smoothie approximately 15 minutes later.
Ideally the smoothie can be followed in 30-45 minutes by sprouted or whole grain breads and cereal. Carbohydrates found in the fruit will typically reach the blood stream within 15 minutes if consumed on an empty stomach. The sugar in fruit is in a simple ready to use form; it does not require the stomach or much digestive activity at all. Carbohydrates found in grains on the other hand can take hours for the body to break down into the simple sugars it actually uses. By starting with the smoothie we are providing a source of immediately available energy fully buffered by the fiber naturally found in all fruit. The smoothie will carry us for hours, plenty of time for the complex carbs found in the grains to be broken down and prepared for use.
By following the simple sugars in the fruit with the complex sugars in the grains we are setting the stage for proper blood sugar management through the day.
Smoothies are sweet, rich and delicious and even the kids love them.
Boundless energy throughout the day is ours for the taking. This simple breakfast regimen is the foundation on which to build. Enjoy!
First, the word breakfast literally means to break our fast. We have been fasting through our sleep period and the result is low blood sugar. It is this low blood sugar level that typically motivates our first food picks of the day. The body's call is for sugar! Our brains are not even fully functioning until we get blood sugar levels up because they rely entirely on simple sugars. With these forces understood it becomes easy to see why sugar cereals, doughnuts, pastries, pancakes, waffles, yogurt, sweetened coffee beverages, juice, jelly, instant breakfast drinks, smoothies and fruit are all popular choices.
Our next issue is of course how to manage blood sugar optimally. We need to bring it up quickly, but not too quickly. We need to maintain it through the day and we need to avoid dramatic or rapid fluctuations. Working within these guidelines will keep the body on an even energy burn without periods of tired and wired. These guidelines also result in protection from and reversal of blood sugar disorders, including insulin dependency!
Now we need to understand that it is all about the carbohydrates in the diet and that they are far from equal. Carbohydrate must be eaten with fiber. Fiber is the time release mechanism provided by nature. Without it we are essentially injecting ourselves with sugar. Carbohydrates are absorbed into the bloodstream through the intestines, primarily the small intestine. Without the buffering effect of the fiber sugar is taken up too quickly resulting in a spike in blood sugar and insulin. It is the spiking that we feel as being tired or wired. This is not the roller coaster we want to hop on first thing in the AM!
Starting the day with the right food choices sets the stage for successful blood sugar management throughout the day. In addition to blood sugar management we should also take the opportunity at breakfast, as with all meals, to load up on antioxidants. Generous liquids or high water content foods are also important to flush away the elimination that has taken place through our rest period. The best breakfast choice to cover all of these bases is the humble smoothie. Ok, maybe not so humble by the time I'm finished with it, but a smoothie nonetheless.
My top picks for a real POWER breakfast smoothie include; flesh and coconut water from young coconut, (check Whole Foods and other natural foods stores but Asian markets are the best place to find them/ they have white husks) bananas, acai,(check the freezer section in Whole Foods and other natural foods retailers/ Sambazon is the best quality and the frozen packets are smoothie ready!) blueberries, strawberries, mango, and pineapple juice.
Open the coconut with a thick bladed sharp knife. The coconut will be filled with water, it should be clear and have a delicate odor, the flesh should be white. If it has started to turn pink it is not fresh. Pour the water into the blender and scrape the flesh out with a spoon. The consistency of the flesh is like pudding and is rich in fatty acids critical for proper immune function. Use half of the coconut water and meat along with one half of an acai package unless preparing multiple servings. Unused coconut meat and water can easily be stored frozen in a zip-lock bag until needed. Add remaining frozen fruit and top off with pineapple juice. Pour the juice only to the level of the fruit and blend until smooth; add more juice a little at a time until the desired consistency is achieved.
Adding various boosters can supercharge this basic smoothie. I like to keep half a dozen boosters on hand and mix them up from day to day. My top picks include flax seed, raw hemp protein (Manitoba Harvest brand is the best, made simply from ground whole raw hemp seed), raw cacao (chocolate, nibs or whole bean is best)), raw carob, powdered greens (Amazing Grass brand is best, wheat grass, barley grass, alfalfa), raw oat bran, raw wheat germ, macca, Siberian ginseng, dates, fresh figs, nut butters, nutmeg and cinnamon.
Fresh ingredients are always better! However, using frozen fruit is also fantastic and there is no waste. I like to buy my bananas for example, ripen them, peel and freeze them. When I find really nice fresh fruit that is in season I will stock up and store it in the freezer. Portioning out individual ziplock bags of fruit and keeping them in the freezer is a great time saver for those mornings when there is no extra time and it makes it easy for kids too.
Start the day with a generous glass of water with a squeeze of lemon, followed by the smoothie approximately 15 minutes later.
Ideally the smoothie can be followed in 30-45 minutes by sprouted or whole grain breads and cereal. Carbohydrates found in the fruit will typically reach the blood stream within 15 minutes if consumed on an empty stomach. The sugar in fruit is in a simple ready to use form; it does not require the stomach or much digestive activity at all. Carbohydrates found in grains on the other hand can take hours for the body to break down into the simple sugars it actually uses. By starting with the smoothie we are providing a source of immediately available energy fully buffered by the fiber naturally found in all fruit. The smoothie will carry us for hours, plenty of time for the complex carbs found in the grains to be broken down and prepared for use.
By following the simple sugars in the fruit with the complex sugars in the grains we are setting the stage for proper blood sugar management through the day.
Smoothies are sweet, rich and delicious and even the kids love them.
Boundless energy throughout the day is ours for the taking. This simple breakfast regimen is the foundation on which to build. Enjoy!
Thursday, March 22, 2007
Lose Weight by Eating More Dairy?...Maybe Not So Fast
Dairy Diet Myth
You’ve probably seen the ads in magazines or on TV. “Milk, cheese-
yogurt. Burn more fat, lose weight.” Drink 24 ounces
of milk every 24 hours and that skinny hourglass figure will be
yours. Eat three servings of yogurt every day and squeeze into
that itsy-bitsy bikini...
Beginning October 2003 "Drink Milk... Lose Weight" ads ran in over 30 newspapers and magazines when the dairy industry launched an entire "Healthy Weight with Milk" campaign to boost sales. Curiously, that also happened to be the same year a review of that exact subject was published in the Journal of Nutrition. The review found nine randomized controlled studies in the medical literature on body weight and dairy. Seven of the nine studies found no significant change in body weight compared to controls and the last two found that those who increased their dairy consumption gained significantly more weight than the nondairy control groups.[1] Subsequent and even larger studies published in 2004[2] and 2005[3] showed the exact same thing.
So, wait a second. How can the dairy industry's ads claim that "a clinical study shows it helps you burn more fat and lose more weight than just cutting calories alone?" Well, because there are actually three small published studies that found greater weight loss in people who were told to cut calories and eat dairy foods and all were done by one researcher with a patent on the claim. Michael Zemel of the University of Tennessee, found that study participants instructed to eat more dairy did seem to lose more weight. Yes, of course the studies were bought and paid for by the dairy industry, but it goes further than that. This guy Zemel owns a patent on the claim that dairy foods aid weight loss, which is licensed to dairy food manufacturers. As the Center for Science in the Public Interest noted, "In the world of patents and PR, a little science can go a long way."[4] For an in depth analysis of Zemels work and how it is assisting the Dairy Industry check out the Nutrition Action Health Letter Spetember 2005 available online at cspinet.org
Similar maneuverings were involved in the increased dairy recommendation in the new USDA Dietary Guidelines, even though a recent World Health Organization review found no significant relationship at all between low dairy consumption and osteoporotic fracture risk.[5] Assigned to write the dairy guideline was Connie Weaver, head of nutrition at Purdue University and a funding favorite of the National Dairy Council. Walter Willet, head of nutrition at Harvard, calls the guideline committee's report "egregious," accusing them of ignoring the evidence linking dairy to cancer. "There is no nutritional requirement for dairy," Dr. Willet told the Wall Street Journal, "at all."[6]
To hopefully clear up the dairy/weight question once and for all, on June 6, 2005, Harvard researchers published what may be considered the definitive study on the subject in the Archives of Pediatrics and Adolescent Medicine. A study which followed the milk-drinking habits of not 11 kids, or even 12 kids, but over 12,000 kids! After following these 9- though 14-year-olds for years, they found that "children who reported higher total milk intake experienced larger weight gains." The more milk they drank, the heavier they became. Boys who drank the "recommended" three servings of milk a day were 35% more likely to become overweight and girls who drank three servings were 36% more likely to become overweight over time.[7]
"Given the high prevalence of lactose intolerance, the energy content and saturated fat in milk, and evidence that dairy products may promote both male (prostate) and female (ovarian) cancers, we should not assume that high intakes [of dairy] are beneficial," the researchers told reporters. "Furthermore, these cancers may be linked to consumption during adolescence."[8]
What most surprised the researchers was that those who drank low-fat milk (skim and 1%) gained the most weight of all! The weight gain seemed tied more to the dairy protein intake than the dairy fat intake (extra whey protein is often added to low-fat milk during processing). Although there are at least four human studies that show that the dairy protein whey itself may promote weight gain, the researchers guessed that the blame lay in the growth hormones in milk, like the sex steroid estrone found in whey. After all, milk is designed by mother nature to start an 80-pound calf on her way to 1,400 pounds by her second birthday.
This new study has serious implications for our childhood obesity epidemic, which not only has devastating health consequences but social consequences as well. A study released the same week by researchers at the Centers for Disease Control found that teens who perceived themselves as overweight were more than twice as likely to attempt suicide.[9]
[1] Barr SI. "Increased Dairy Product or Calcium Intake: Is Body Weight or Composition Affected in Humans?" Journal of Nutrition 133(2003):245-8S.
[2] Obesity Research 12(2004):A23.
[3] Gunther CW, Legowski PA, Lyle RM, et al. "Dairy Products Do Not Lead to Alterations in Body Weight or Fat Mass in Young Women In A 1-Y Intervention." Am J Clin Nutr 2005;81:751-6.
[4] "Dairy Does Diets." Nutrition Action Healthletter September 2004:8.
[5] Kanis JA, et al."A Meta-Analysis of Milk Intake and Fracture Risk: Low Utility For Case Finding." Osteoporisis International 21 October 2004.
[6] Zamiska N. "How Milk Got a Major Boost By Food Panel." Wall Street Journal 30 August 2004:B1.
[7] Berkey CS, et al. "Milk, Dairy Fat, Dietary Calcium, and Weight Gain ." Archives of Pediatrics and Adolescent Medicine 1599(2005):543-50.
[8] Fox M. "Milk may make for heavier kids, study finds." Reuters 6 June 2005.
[9] Eaton DK, et al. "Associations of Body Mass Index and Perceived Weight With Suicide Ideation and Suicide Attempts Among US High School Students." Archives of Pediatrics and Adolescent Medicine 1599(2005):513-9.
You’ve probably seen the ads in magazines or on TV. “Milk, cheese-
yogurt. Burn more fat, lose weight.” Drink 24 ounces
of milk every 24 hours and that skinny hourglass figure will be
yours. Eat three servings of yogurt every day and squeeze into
that itsy-bitsy bikini...
Beginning October 2003 "Drink Milk... Lose Weight" ads ran in over 30 newspapers and magazines when the dairy industry launched an entire "Healthy Weight with Milk" campaign to boost sales. Curiously, that also happened to be the same year a review of that exact subject was published in the Journal of Nutrition. The review found nine randomized controlled studies in the medical literature on body weight and dairy. Seven of the nine studies found no significant change in body weight compared to controls and the last two found that those who increased their dairy consumption gained significantly more weight than the nondairy control groups.[1] Subsequent and even larger studies published in 2004[2] and 2005[3] showed the exact same thing.
So, wait a second. How can the dairy industry's ads claim that "a clinical study shows it helps you burn more fat and lose more weight than just cutting calories alone?" Well, because there are actually three small published studies that found greater weight loss in people who were told to cut calories and eat dairy foods and all were done by one researcher with a patent on the claim. Michael Zemel of the University of Tennessee, found that study participants instructed to eat more dairy did seem to lose more weight. Yes, of course the studies were bought and paid for by the dairy industry, but it goes further than that. This guy Zemel owns a patent on the claim that dairy foods aid weight loss, which is licensed to dairy food manufacturers. As the Center for Science in the Public Interest noted, "In the world of patents and PR, a little science can go a long way."[4] For an in depth analysis of Zemels work and how it is assisting the Dairy Industry check out the Nutrition Action Health Letter Spetember 2005 available online at cspinet.org
Similar maneuverings were involved in the increased dairy recommendation in the new USDA Dietary Guidelines, even though a recent World Health Organization review found no significant relationship at all between low dairy consumption and osteoporotic fracture risk.[5] Assigned to write the dairy guideline was Connie Weaver, head of nutrition at Purdue University and a funding favorite of the National Dairy Council. Walter Willet, head of nutrition at Harvard, calls the guideline committee's report "egregious," accusing them of ignoring the evidence linking dairy to cancer. "There is no nutritional requirement for dairy," Dr. Willet told the Wall Street Journal, "at all."[6]
To hopefully clear up the dairy/weight question once and for all, on June 6, 2005, Harvard researchers published what may be considered the definitive study on the subject in the Archives of Pediatrics and Adolescent Medicine. A study which followed the milk-drinking habits of not 11 kids, or even 12 kids, but over 12,000 kids! After following these 9- though 14-year-olds for years, they found that "children who reported higher total milk intake experienced larger weight gains." The more milk they drank, the heavier they became. Boys who drank the "recommended" three servings of milk a day were 35% more likely to become overweight and girls who drank three servings were 36% more likely to become overweight over time.[7]
"Given the high prevalence of lactose intolerance, the energy content and saturated fat in milk, and evidence that dairy products may promote both male (prostate) and female (ovarian) cancers, we should not assume that high intakes [of dairy] are beneficial," the researchers told reporters. "Furthermore, these cancers may be linked to consumption during adolescence."[8]
What most surprised the researchers was that those who drank low-fat milk (skim and 1%) gained the most weight of all! The weight gain seemed tied more to the dairy protein intake than the dairy fat intake (extra whey protein is often added to low-fat milk during processing). Although there are at least four human studies that show that the dairy protein whey itself may promote weight gain, the researchers guessed that the blame lay in the growth hormones in milk, like the sex steroid estrone found in whey. After all, milk is designed by mother nature to start an 80-pound calf on her way to 1,400 pounds by her second birthday.
This new study has serious implications for our childhood obesity epidemic, which not only has devastating health consequences but social consequences as well. A study released the same week by researchers at the Centers for Disease Control found that teens who perceived themselves as overweight were more than twice as likely to attempt suicide.[9]
[1] Barr SI. "Increased Dairy Product or Calcium Intake: Is Body Weight or Composition Affected in Humans?" Journal of Nutrition 133(2003):245-8S.
[2] Obesity Research 12(2004):A23.
[3] Gunther CW, Legowski PA, Lyle RM, et al. "Dairy Products Do Not Lead to Alterations in Body Weight or Fat Mass in Young Women In A 1-Y Intervention." Am J Clin Nutr 2005;81:751-6.
[4] "Dairy Does Diets." Nutrition Action Healthletter September 2004:8.
[5] Kanis JA, et al."A Meta-Analysis of Milk Intake and Fracture Risk: Low Utility For Case Finding." Osteoporisis International 21 October 2004.
[6] Zamiska N. "How Milk Got a Major Boost By Food Panel." Wall Street Journal 30 August 2004:B1.
[7] Berkey CS, et al. "Milk, Dairy Fat, Dietary Calcium, and Weight Gain ." Archives of Pediatrics and Adolescent Medicine 1599(2005):543-50.
[8] Fox M. "Milk may make for heavier kids, study finds." Reuters 6 June 2005.
[9] Eaton DK, et al. "Associations of Body Mass Index and Perceived Weight With Suicide Ideation and Suicide Attempts Among US High School Students." Archives of Pediatrics and Adolescent Medicine 1599(2005):513-9.
Wednesday, March 14, 2007
Pills or Papayas? Survey Finds Americans Want Healthful Foods, Not More Medicines.
Sixty-Nine Percent of Respondents Would Prefer to Treat Diabetes with Dietary Changes, Such as a plant-based diet, Rather than Medication; Findings Reinforce Clinical Research Outlined in New Book
WASHINGTON--If you thought Americans would rather pop a pill to treat illness than make major diet changes, think again. A new survey shows the vast majority would rather change their diets—including trying a vegetarian diet—than use medicines. According to a nationally representative survey of 1,022 adults conducted in mid-January by Opinion Research Corporation, 69 percent of Americans would prefer to try a dietary approach. Just 21 percent preferred treating diabetes with medicines.
The survey, commissioned by the Physicians Committee for Responsible Medicine (PCRM), reinforces results from PCRM’s clinical research on diabetes, which has consistently found that people with diabetes adapt well to low-fat plant-based diets and gain important health benefits.
In Dr. Neal Barnard’s Program for Reversing Diabetes, a new book published in January 2007, PCRM president Neal Barnard, M.D., outlines a dietary approach to diabetes based on scientific research showing that a low-fat plant-based diet can lower high blood sugar levels three times more effectively than oral medications. In the past, many clinicians have felt that patients lack the willpower to make diet changes and would rather “pop a pill.” The new results show just the opposite.
“A low-fat plant-based diet offers a powerful way to control and even reverse diabetes,” said Dr. Barnard. “The idea that Americans would rather take pills than make diet changes is a myth. Americans clearly favor tackling serious diabetes with diet changes, including vegetarian diets.” The survey was conducted January 12 through 15 2007 and included 515 women and 507 men, 18 years and older, living in the continental United States.
Other key survey findings:
* Women are even more likely than men to prefer food changes over pills. Women preferred diet by 73 percent versus 17 percent for medicines. For men, the split was 65 percent versus 26 percent.
* People with more education and higher incomes were especially likely to favor a diet approach.
* Americans aged 45 to 64 were more enthusiastic about diet changes, compared with older Americans; 76 percent of the middle-aged respondents preferred diet changes. Among those aged 65 and above, the figure dropped slightly, to 59 percent. The most pill-happy generation was the 18- to 24-year-olds. But even in this group, only 30 percent favored using medicines, while 63 percent favored diet changes.
* People living in Western states were especially likely to prefer diet changes: 73 percent versus only 17 percent for drugs.
For detailed survey results or more information about Dr. Barnard’s book, contact Jeanne Stuart McVey at 202-686-2210, ext. 316, or jeannem@pcrm.org, or Simon Chaitowitz at 202-686-2210, ext. 309, or schaitowitz@pcrm.org.
WASHINGTON--If you thought Americans would rather pop a pill to treat illness than make major diet changes, think again. A new survey shows the vast majority would rather change their diets—including trying a vegetarian diet—than use medicines. According to a nationally representative survey of 1,022 adults conducted in mid-January by Opinion Research Corporation, 69 percent of Americans would prefer to try a dietary approach. Just 21 percent preferred treating diabetes with medicines.
The survey, commissioned by the Physicians Committee for Responsible Medicine (PCRM), reinforces results from PCRM’s clinical research on diabetes, which has consistently found that people with diabetes adapt well to low-fat plant-based diets and gain important health benefits.
In Dr. Neal Barnard’s Program for Reversing Diabetes, a new book published in January 2007, PCRM president Neal Barnard, M.D., outlines a dietary approach to diabetes based on scientific research showing that a low-fat plant-based diet can lower high blood sugar levels three times more effectively than oral medications. In the past, many clinicians have felt that patients lack the willpower to make diet changes and would rather “pop a pill.” The new results show just the opposite.
“A low-fat plant-based diet offers a powerful way to control and even reverse diabetes,” said Dr. Barnard. “The idea that Americans would rather take pills than make diet changes is a myth. Americans clearly favor tackling serious diabetes with diet changes, including vegetarian diets.” The survey was conducted January 12 through 15 2007 and included 515 women and 507 men, 18 years and older, living in the continental United States.
Other key survey findings:
* Women are even more likely than men to prefer food changes over pills. Women preferred diet by 73 percent versus 17 percent for medicines. For men, the split was 65 percent versus 26 percent.
* People with more education and higher incomes were especially likely to favor a diet approach.
* Americans aged 45 to 64 were more enthusiastic about diet changes, compared with older Americans; 76 percent of the middle-aged respondents preferred diet changes. Among those aged 65 and above, the figure dropped slightly, to 59 percent. The most pill-happy generation was the 18- to 24-year-olds. But even in this group, only 30 percent favored using medicines, while 63 percent favored diet changes.
* People living in Western states were especially likely to prefer diet changes: 73 percent versus only 17 percent for drugs.
For detailed survey results or more information about Dr. Barnard’s book, contact Jeanne Stuart McVey at 202-686-2210, ext. 316, or jeannem@pcrm.org, or Simon Chaitowitz at 202-686-2210, ext. 309, or schaitowitz@pcrm.org.
Monday, March 5, 2007
Full-Fat Salad Dressings Healthier than Fat-Free
Full-Fat Salad Dressings Healthier than Fat-Free
There is a public misconception that all fat is bad for you. In reality, there are good fats (those found in nuts), bad fats (saturated animal fat), great fats (omega-3's found in flax seeds) and killer fats (trans fats found in both animal fat and hydrogenated oils used in processed foods). Although experiments on nonhuman animals show conflicting results (as usual), the human data is quite good. For example in the Harvard Nurse's Study, after following over 75,000 women for a decade, those that put oil and vinegar dressing on their daily salad had less than half the cardiac mortality compared to those who, for instance, used fat-free dressings. They cut their risk of dying from a fatal heart attack in half with Italian dressing! Those that used dairy or egg-based creamy dressings, of course, had zero benefit.[1]
Canola oil-based salad dressings are an important source of omega-3 fatty acids in this country. For example, one tablespoon of Annie's Goddess Dressing contains about 25% of your daily recommended omega-3 intake--add a tablespoon of ground flax seeds or a handful of walnuts to your salad and you're basically set for the day.
The Harvard researchers are concerned about people switching over to fat-free dressings. They conclude their report with the sentence "Our findings suggest that a reduction in consumption of foods such as oil-based salad dressings... may increase the risk of fatal ischemic heart disease."[2]
Eating a source of fat with your salad greens (or any vegetable for that matter), also helps the absorption of critical nutrients. Your intestines require the presence of fat to absorb carotenoid phytonutrients like beta-carotene and lycopene. A new study published in the August issue of the American Journal of Clinical Nutrition found that fat is essential.[3]
Researchers at the University of Iowa gave people nice salads containing spinach, romaine lettuce, grated carrots and cherry tomatoes. With the dark green leafy spinach in there, the salad was just packed with cancer-fighting antioxidant carotenoids, but it's not what you eat, it's what you absorb. And the researchers found that "Essentially no absorption of carotenoids was observed when salads with fat-free salad dressings were consumed." So be sure to include some source of fat at your meals. The healthiest sources of fat, of course, are from unrefined whole foods. So by adding nuts and seeds or avocado to your meal you not only get all their nutritional benefit, but you enhance your absorption of other nutrients in the rest of the meal.
Don't be a fatphobe :)
[1 American Journal of Clinical Nutrition 69(1999):890
[2] American Journal of Clinical Nutrition 69(1999):890
[3] American Journal of Clinical Nutrition 80(2004):396
There is a public misconception that all fat is bad for you. In reality, there are good fats (those found in nuts), bad fats (saturated animal fat), great fats (omega-3's found in flax seeds) and killer fats (trans fats found in both animal fat and hydrogenated oils used in processed foods). Although experiments on nonhuman animals show conflicting results (as usual), the human data is quite good. For example in the Harvard Nurse's Study, after following over 75,000 women for a decade, those that put oil and vinegar dressing on their daily salad had less than half the cardiac mortality compared to those who, for instance, used fat-free dressings. They cut their risk of dying from a fatal heart attack in half with Italian dressing! Those that used dairy or egg-based creamy dressings, of course, had zero benefit.[1]
Canola oil-based salad dressings are an important source of omega-3 fatty acids in this country. For example, one tablespoon of Annie's Goddess Dressing contains about 25% of your daily recommended omega-3 intake--add a tablespoon of ground flax seeds or a handful of walnuts to your salad and you're basically set for the day.
The Harvard researchers are concerned about people switching over to fat-free dressings. They conclude their report with the sentence "Our findings suggest that a reduction in consumption of foods such as oil-based salad dressings... may increase the risk of fatal ischemic heart disease."[2]
Eating a source of fat with your salad greens (or any vegetable for that matter), also helps the absorption of critical nutrients. Your intestines require the presence of fat to absorb carotenoid phytonutrients like beta-carotene and lycopene. A new study published in the August issue of the American Journal of Clinical Nutrition found that fat is essential.[3]
Researchers at the University of Iowa gave people nice salads containing spinach, romaine lettuce, grated carrots and cherry tomatoes. With the dark green leafy spinach in there, the salad was just packed with cancer-fighting antioxidant carotenoids, but it's not what you eat, it's what you absorb. And the researchers found that "Essentially no absorption of carotenoids was observed when salads with fat-free salad dressings were consumed." So be sure to include some source of fat at your meals. The healthiest sources of fat, of course, are from unrefined whole foods. So by adding nuts and seeds or avocado to your meal you not only get all their nutritional benefit, but you enhance your absorption of other nutrients in the rest of the meal.
Don't be a fatphobe :)
[1 American Journal of Clinical Nutrition 69(1999):890
[2] American Journal of Clinical Nutrition 69(1999):890
[3] American Journal of Clinical Nutrition 80(2004):396
Sunday, March 4, 2007
Nutrition 101 / 7 Principles for Perfect Nutrition
The Principles
1. Cover the Bases / Give the body what it wants
Outside of advertising and food addictions, the body only wants what it needs, and it will scream until it gets it! Like a child, only when satisfied, is it peaceful. Cravings, and hunger pangs are all important players tied in to our self preservation mechanisms; they are there to keep us alive! They go away only when we are truly satisfied or dead. We must understand that the body requires both nutrients and calories, and that they frequently are not found together.
The biggest game going in food manufacturing today is that of providing lots of calories and no nutrition. By doing this, food companies are able to insure that we eat more, and in turn increase their profits. Remember the body wants what it needs. If we do not get the nutrients we need it does not matter how many calories we get, we will keep eating. If we do not get enough carbohydrate the body will hit us with cravings for sugar. Many Americans are deficient in essential fats, and likely have fat cravings as a result. When we restrict fat, all too often we just end up with worse cravings for it then before we started our diet. If we are deficient in vitamins or other nutrients we will generally be hungry all of the time.
These are the fundamental reasons why dieting doesn’t work. It is not so much an issue of excess, as it is an issue of deficiency. We have many overfed people in this country who are actually seriously malnourished. We are kept hungry. If we are focused on calories instead of nutrients, the tendency is to blame ourselves, for not burning enough calories. This sort of self blame frequently leads to emotional eating, otherwise known as eating disorders. All too often the responsibility is not that of weak will, but that of strong survival instincts responding to a food supply that is processed, cooked, packaged, preserved, re-cooked, void of anything but calories and dead. The best way to overcome this is by eating a wide variety of nutrient rich foods, and by following the second and third principles.
The second biggest game going in the world of commercial foods is addiction. This should come as no surprise considering the role tobacco companies now play in American food production. It probably does however come as a shocker that the biggest player in the world of addiction is actually the dairy industry. Yes, the dairy folks! All mammalian milk contains a substance to insure that the infant will stay with the mother for its food. These substances are called opioids, and are a close relative of opiates. The larger the animal the greater the concentration, in cow milk it is about 1/10th the potency of morphine. It is highly addictive. When we make cheese, we concentrate the casein which is where the stuff is found. It takes 40lbs. of milk to produce one pound of Cheddar, and 120lbs. to produce hard cheeses like Parmesan, Asiago, or Romano. That is the real power of cheese. It is good to know that casein has now become a popular food additive. It is now sprayed on chips and crackers, put in cakes, drinks and ice cream, and is even found in bread.
Combinations of fats and refined sugars are also highly addictive. Fast food menus and commercial food recipes take full advantage of this subtle chemistry.
Because the body requires primarily carbohydrates or sugars, nature was kind and dedicated the majority of our taste buds to sweet tasting. Enter commercial food interests, suddenly sugar is added to everything from bread to ketchup, and we are at their mercy. If you want something sweet make it count, eat a piece of pie. Overloading the diet with sugar from breads and other “hidden” sources makes less room for them when we would really like to enjoy a treat.
The carbohydrates we eat become the sugars in our blood. Blood sugar levels largely determine our energy levels. The main idea here is to maintain blood sugar levels by eating the right carbohydrates at the right time. Carbohydrate must be eaten with fiber. Think of fiber as a time-release for carbs. Without it we get too much too fast. Fruit is the ultimate source of carbs because the sugars are the same simple sugars the body uses, no conversion process or digestion required like there is with grains and other sources of complex carbohydrates. Fruit is also packed with fiber. All of it is. In my opinion the human diet should include huge amounts of fresh fruit .Because fruit is so simple, and so readily absorbed by the body, it is best to eat it in the A.M. before we put anything else in. If we do this we really maximize the benefits of fruit.
When planning our carbohydrate consumption it is important to consider the fact that complex carbohydrates, except for fruit, typically take hours to digest. Timing the consumption of fruits, grains, and legumes should allow us to avoid the low energy periods so commonly experienced during the day.
So how much protein, fat and carbohydrate does the body need? I can almost guarantee that this will come as a surprise. If we are not over or under consuming calories, on a daily basis, roughly 70-80 percent of calories are used as fuel, which means carbohydrate. 10-15% of calories should each come from proteins and fats. Working within these ratios is where I spend my time with athletes, as well as those with serious health issues. These ratios consistently produce stunning results.
2. Eat plant based.
There are growing lists of reasons to eat plant based foods. Science continues to pile up the evidence from just about every angle. Eating plant based foods means an automatic shift down the food chain. Eating further down the food chain gets us out of the way of the vast majority of environmental contaminants, which build up in the tissues and body fluids of animals. Plant based diets have been recognized as the indicated way to eat by biochemists, anatomists, physiologists, and yes even paleontologists. They all agree that human beings are anatomically, physiologically, and biochemically, plant eaters. Geneticists recently discovered that plant based eaters have overall the least DNA damage compared to other groups. The less damage to DNA, the less likely the opportunity for mutations, and in turn lessens the risk of cancer.
We have been able to look at foods under the microscope for many years. We have mixed them with our salivary fluids, our digestive enzymes and acids. We can see with our own eyes which foods respond best to the conditions in the human digestive tract. This is not somebody’s opinion, it is hard science. Even the American Dietetics Association*, that is the organization of professional dieticians in this country, recognizes and recommends the many benefits of a plant based diet.
Eating the foods which support the body optimally allows the body to perform at its best. The immune system, lymphatic system, cardiovascular system, digestive system, and every chemical reaction carried out by the body is going to be facilitated instead of impaired. I wish that I could share with you all of the first hand experiences that I have seen with my clients. Cancer patients, whose immune systems are wreckage, end up managing their disease by changing their food choices. These battered individuals not only bounce back faster, but also dramatically increase their odds of surviving.
Athletes also have a great deal to gain from eating according to our genetic design. When the body is given its preferred fuel and building materials, everything works better. Initially, for most there is an almost instant gain in energy. As the toxic burdens are lifted we begin to function better. Strength is gained more rapidly, recovery time is decreased, and there is even a dramatic overall decline in the requirements for calories, everything is more efficient. The food manufacturers love me for saying this too.
Eating lower on the food chain actually reduces the amount of toxins entering the environment as well as the body! Plant based agriculture also is a more efficient way to produce food, which means we can feed many, many more people.
3. Eat whole foods.
What are whole foods? Whole foods, as I define them, are foods that are exactly as nature made them. No processing, engineering, cooking, preserving, or in other words, untouched by man. This also means food must be cultivated using only wholesome methods. Healthy food has been proven to come from healthy soil. The closer we get to this the better off we will be. When making food choices we can look at things and take steps. What I mean is that when faced with a food choice between pastas for example, we need to look for the whole grain blended, whole grain, and finally whole grain organic, would be best. Further, instead of pasta, which is refined, choose a dish made from whole grains or legumes. Rice, beans, and lentils can be prepared in an infinite number of delicious ways. For ultimate health, try eating your grains and legumes in a sprouted state.
Whole foods are bursting with nutrients, vitamins, minerals, and antioxidants, all of which protect us from disease. The more we process foods the greater the overall depletion of nutrients. Also, when cooking foods we cause chemical reactions in them, some of which produce carcinogens. A good rule of thumb is the darker the brown the more carcinogens. In other words, golden brown potatoes are less harmful than dark brown or burnt potatoes. The higher the cooking temperature, the more toxins build up. Avoid burning food.
Freshness and ripeness count heavily also. When making food choices, it is best to buy local. Look for farmers markets in your area, and shop what is in season wherever you shop. Ask the produce manager at your grocery store what is in season. I can’t think of anything more delicious than fresh ripe produce, and there is also nothing more disappointing than biting into something that was picked green, to make it ship and store better, and tastes like cardboard. Some foods ripen after picking better than others, following your nose will guide you to your top picks.
Backyard gardens are the ultimate way to go because they can take a huge chunk out of the food budget, while providing the freshest possible source of whole foods. I encourage everyone to look into the opportunities presented by keeping a personal garden. Many communities offer cooperative gardening opportunities, and have space available for apartment dwellers. Depending on how many people the garden is feeding, it may still save significant money to hire a landscape company to install and maintain one. Do the math for yourself and then team up with neighbors if possible.
Remember that taste follows freshness. We are on a quest for the best possible tasting food too.
4. Minimize toxins
We have already learned that processing foods can add toxins to them, but what about other sources of toxins in the diet? Toxins enter the picture from both internal sources, such as overeating, or improperly eating otherwise healthy nutrients, and from external sources, such as environmental toxins.
Internal toxins frequently result from improperly eating one or more of the macronutrients, fats, proteins, or carbohydrates. This includes problematic cooking methods.
Over consumption of protein requires the body to carry out a process called deamination. This causes ammonia to build up in the system, and becomes a tremendous burden for the liver and kidney’s. Eskimos, bodybuilders and Atkins dieters consistently over consume protein and are all prone to kidney and liver disease because of this. It is important to know that too much protein in the diet also makes us very acidic, particularly animal proteins.
In the study of osteoporosis we have learned that exercise strengthens bones.
Athletes as a group, even though they get all of this exercise, have a greater depletion of bone mass compared to non athletes, and they nearly all tend to over consume protein. Is it a coincidence that most of our “fitness” magazines are owned by huge corporations which primarily engage in selling protein?
Refined sugar and fats lead to toxic buildup. Artificial colors, sweeteners, flavor enhancers and chemical preservatives should be avoided.
High heat cooking is best minimized. Steaming, boiling and simmering are better picks compared to deep frying, broiling, etc. Animal flesh contains potentially carcinogenic compounds which can actually increase one's risk of developing breast and other cancers. The compounds in questions, heterocyclic amines, are produced during the cooking process of many animal products, including chicken, beef, pork, and fish. Meat that is cooked under normal conditions, which may involve grilling, frying, and oven-broiling, produce large quantities of these mutagens, though the effect does not appear to be the same for soy-based foods, which produce little or no carcinogens upon cooking.
In April 2002, scientists in Sweden discovered unexpectedly large amounts of the chemical acrylamide in foods rich in starch, which had been cooked at high temperatures. These included crackers, potato chips, bread and crisp breads. Acrylamide is known to cause cancer in animals and its presence in some foods may harm human health.
Food choices that may be good sources of nutrients on the one hand, may also be providing nutrients that the body would prefer not to ingest on the other. Good examples of these are cheeseburgers and steaks. Both supply fat, protein, iron, vitamin A, some B vitamins, Folic Acid, phosphorus, and the cheese, bun, condiments, and vegetables on the burger contain calcium, carbohydrate and fiber. However, these foods also contain uric acid, cholesterol, highly saturated fats, highly refined carbohydrates, viruses, bacteria and they break down in the system in ways that result in even more toxins forming.
Better choices would include soy products, beans, lentils, and meat analogs or veggie burgers. Black beans and kidney beans have about the same amount of protein per ounce as beef, but unlike beef they are low in fat, and also contain fiber, healthy carbohydrates, calcium, phosphorous, and have twenty five times the amount of folic acid as beef.
Environmental toxins are increasingly risky. Since up to 90% of cancer results from these toxins it is critical to know how to protect ourselves from them. The number one way for these chemicals to enter our bodies, except in extreme, rare cases, is through the foods we eat. Not from polluted air, or water, but FOOD.
Toxins build up in the food chain through a process known as bio-accumulation. Animals, including you and me, live in toxic environments, drink polluted water, and eat feed that has been grown using all types of hormones, petro-chemicals, and antibiotics. As animals are raised for slaughter they are exposed to some of the most toxic environments on earth, and continuously ingest pollutants. Depending on the lifespan of the animal we can be exposed to years of toxic buildup with every bite. This issue is made worse by the fact that in the U.S. we are still feeding slaughter house waste back to the animals, thus increasing the buildup of poisons exponentially.
Nowhere is this seen more prevalently than in fish populations. This should come as no surprise since the fish live in the water, and everything, and I mean everything, tends to end up there. It is especially bad when we look at the fact that the fish which are often eaten by humans are the large predatory fish. Large predator fish live on smaller predator fish, and so forth. This means that we get pollutants in unbelievable concentrations. Some of the most recent “fish findings” include rocket fuel solids, fire retardants, and entire populations unable to reproduce properly because bio-active feedlot hormones in the water are causing them to swap gender traits. In simpler terms, males taking on female traits and visa versa are making it difficult for the fish to reproduce. The real question here is if the hormones remain bioactive and effect fish, are they also affecting humans?
The threat of bio-accumulation is not isolated; it is prevalent in all animal foods, including dairy products. Plant foods on the other hand are different. Even though plants are exposed to all kinds of environmental toxins there are mechanisms built into them that prevent them from entering the plant. In the simplest terms, roots and leaves act as natural filters, they basically only take in what they are supposed to and nothing else. Obtaining our foods from these sources removes the largest exposure to toxins in our world, it is that simple. It is worth mentioning that the amount of poisonous residue that we might find on the outside of non organic foods is still a tiny fraction compared to the amounts found in animal foods. It is not even a comparison worth making.
The most toxic foods in the food chain are animal flesh, and animal body fluid foods. Specifically, beef, chicken, pork, salmon, tuna, lamb, yogurt, milk, cheese, butter, eggs, etc. I am not saying that everyone must give all of these foods up. I am saying that steps we can easily take away from these foods lead only to other equally, if not more pleasurable, food choices. The more we fill our plates with these new delights, the less room there will be for those delights that may be perilous.
5. Maximize cleansing.
Toxins moving out of the body are just as critical as those flowing in. From the dietary and soluble fiber that keeps our colon and blood clean, to antioxidants and phyto, or plant, compounds that clean out our cells, and protect us from disease, they all come from plant foods.
We have probably all heard about the legendary antioxidant content of blueberries, and pomegranates. But, how many of us are aware that when it comes to the antioxidant content of foods, blueberries and strawberries are actually quite low on the list. Herbs, especially fresh herbs, have many times the quantities of antioxidants in comparison, and spices have even more than herbs. Cinnamon is at the top of the list. Something to remember is that when it comes to the antioxidants in foods, the richer the color the richer the antioxidant content. In fact the colors are the antioxidants. Shopping by color is a great way to go.
The easiest & most delicious way I know to boost antioxidant levels is to sprinkle cinnamon on my fruit, and chop fresh herbs like, basil and oregano, directly into my salads and other foods. Be sure to check the listing of antioxidant super-foods in the resource section of this book.
Periodic cleansing regimens are marvelous for the body. Two gentle cleansing protocols are included in the resource guide
6. Keep the body’s pH balanced.
Maintaining proper pH is one of the body’s fundamental requirements. Cancer loves acidity. It is a crucial element in its ability to survive and reproduce. Acidity is also associated with calcium loss and the depletion of bone mass. For these and many other reasons paying attention to ones pH, or parts hydrogen, is a great idea.
Nothing impacts our pH more than diet. Over consuming protein shifts us to acidity, or acidosis. Acidosis results from eating refined sugar, drinking soda, coffee, and alcohol. Smoking also causes acidosis. On average, including vegetarians, Americans consume 3 times too much protein every day. We drink soda by the 64oz portion, and we drink coffee like there is no tomorrow. Is it any wonder that we have cancer rates in this country which are epidemic? When we stop to consider how we load our bodies with foods that contain carcinogenic toxins, and add that to chronic acidosis, there should be much less mystery in the issue of cancer.
Generally raw fruits and vegetables, including sprouts, are alkalizing, while cooked foods tend to form acids. Fresh wheat grass juice is one of the most alkalizing foods available, one or two ounces per day will generally balance pH rapidly.
7. Take a break
Fasting is an important principle we cannot forget. Food producers hate me for this!
The body loves a good rest. It is much more than just sleep that the body thrives from. Once a week fasting (24 hrs) is fantastic! Once per month is ok. There is a lot to be said for regularly fasting. It can be used as an ongoing tonic as previously mentioned, or it can be used as a powerful intervention tool.
Juicing is often incorporated into fasting regimens. While providing a nice rest for the organs, we are able to alkalize and flood the body with nutrients and disease fighting antioxidants. Juicing is very powerful.
Medically supervised fasting has been recognized even by mainstream HMO’s as part of a preferred treatment plan for high blood pressure, which also includes a plant-based diet following the fast. HMO’s like this approach because it means no medications, simply put, it’s cheaper. Patients love it because it means they will not die from the complications which frequently result from a lifetime of meds.
An annual thorough cleanse, in addition to quarterly cleanses helps the body maintain optimum energy and immunity. During a fast is a great time to cleanse. While the organs are resting and not busy with their usual activity, cleansing measures are maximized. Fasting and cleansing can require considerable effort, if we are going to do it, we might as well get as much out of it as possible.
1. Cover the Bases / Give the body what it wants
Outside of advertising and food addictions, the body only wants what it needs, and it will scream until it gets it! Like a child, only when satisfied, is it peaceful. Cravings, and hunger pangs are all important players tied in to our self preservation mechanisms; they are there to keep us alive! They go away only when we are truly satisfied or dead. We must understand that the body requires both nutrients and calories, and that they frequently are not found together.
The biggest game going in food manufacturing today is that of providing lots of calories and no nutrition. By doing this, food companies are able to insure that we eat more, and in turn increase their profits. Remember the body wants what it needs. If we do not get the nutrients we need it does not matter how many calories we get, we will keep eating. If we do not get enough carbohydrate the body will hit us with cravings for sugar. Many Americans are deficient in essential fats, and likely have fat cravings as a result. When we restrict fat, all too often we just end up with worse cravings for it then before we started our diet. If we are deficient in vitamins or other nutrients we will generally be hungry all of the time.
These are the fundamental reasons why dieting doesn’t work. It is not so much an issue of excess, as it is an issue of deficiency. We have many overfed people in this country who are actually seriously malnourished. We are kept hungry. If we are focused on calories instead of nutrients, the tendency is to blame ourselves, for not burning enough calories. This sort of self blame frequently leads to emotional eating, otherwise known as eating disorders. All too often the responsibility is not that of weak will, but that of strong survival instincts responding to a food supply that is processed, cooked, packaged, preserved, re-cooked, void of anything but calories and dead. The best way to overcome this is by eating a wide variety of nutrient rich foods, and by following the second and third principles.
The second biggest game going in the world of commercial foods is addiction. This should come as no surprise considering the role tobacco companies now play in American food production. It probably does however come as a shocker that the biggest player in the world of addiction is actually the dairy industry. Yes, the dairy folks! All mammalian milk contains a substance to insure that the infant will stay with the mother for its food. These substances are called opioids, and are a close relative of opiates. The larger the animal the greater the concentration, in cow milk it is about 1/10th the potency of morphine. It is highly addictive. When we make cheese, we concentrate the casein which is where the stuff is found. It takes 40lbs. of milk to produce one pound of Cheddar, and 120lbs. to produce hard cheeses like Parmesan, Asiago, or Romano. That is the real power of cheese. It is good to know that casein has now become a popular food additive. It is now sprayed on chips and crackers, put in cakes, drinks and ice cream, and is even found in bread.
Combinations of fats and refined sugars are also highly addictive. Fast food menus and commercial food recipes take full advantage of this subtle chemistry.
Because the body requires primarily carbohydrates or sugars, nature was kind and dedicated the majority of our taste buds to sweet tasting. Enter commercial food interests, suddenly sugar is added to everything from bread to ketchup, and we are at their mercy. If you want something sweet make it count, eat a piece of pie. Overloading the diet with sugar from breads and other “hidden” sources makes less room for them when we would really like to enjoy a treat.
The carbohydrates we eat become the sugars in our blood. Blood sugar levels largely determine our energy levels. The main idea here is to maintain blood sugar levels by eating the right carbohydrates at the right time. Carbohydrate must be eaten with fiber. Think of fiber as a time-release for carbs. Without it we get too much too fast. Fruit is the ultimate source of carbs because the sugars are the same simple sugars the body uses, no conversion process or digestion required like there is with grains and other sources of complex carbohydrates. Fruit is also packed with fiber. All of it is. In my opinion the human diet should include huge amounts of fresh fruit .Because fruit is so simple, and so readily absorbed by the body, it is best to eat it in the A.M. before we put anything else in. If we do this we really maximize the benefits of fruit.
When planning our carbohydrate consumption it is important to consider the fact that complex carbohydrates, except for fruit, typically take hours to digest. Timing the consumption of fruits, grains, and legumes should allow us to avoid the low energy periods so commonly experienced during the day.
So how much protein, fat and carbohydrate does the body need? I can almost guarantee that this will come as a surprise. If we are not over or under consuming calories, on a daily basis, roughly 70-80 percent of calories are used as fuel, which means carbohydrate. 10-15% of calories should each come from proteins and fats. Working within these ratios is where I spend my time with athletes, as well as those with serious health issues. These ratios consistently produce stunning results.
2. Eat plant based.
There are growing lists of reasons to eat plant based foods. Science continues to pile up the evidence from just about every angle. Eating plant based foods means an automatic shift down the food chain. Eating further down the food chain gets us out of the way of the vast majority of environmental contaminants, which build up in the tissues and body fluids of animals. Plant based diets have been recognized as the indicated way to eat by biochemists, anatomists, physiologists, and yes even paleontologists. They all agree that human beings are anatomically, physiologically, and biochemically, plant eaters. Geneticists recently discovered that plant based eaters have overall the least DNA damage compared to other groups. The less damage to DNA, the less likely the opportunity for mutations, and in turn lessens the risk of cancer.
We have been able to look at foods under the microscope for many years. We have mixed them with our salivary fluids, our digestive enzymes and acids. We can see with our own eyes which foods respond best to the conditions in the human digestive tract. This is not somebody’s opinion, it is hard science. Even the American Dietetics Association*, that is the organization of professional dieticians in this country, recognizes and recommends the many benefits of a plant based diet.
Eating the foods which support the body optimally allows the body to perform at its best. The immune system, lymphatic system, cardiovascular system, digestive system, and every chemical reaction carried out by the body is going to be facilitated instead of impaired. I wish that I could share with you all of the first hand experiences that I have seen with my clients. Cancer patients, whose immune systems are wreckage, end up managing their disease by changing their food choices. These battered individuals not only bounce back faster, but also dramatically increase their odds of surviving.
Athletes also have a great deal to gain from eating according to our genetic design. When the body is given its preferred fuel and building materials, everything works better. Initially, for most there is an almost instant gain in energy. As the toxic burdens are lifted we begin to function better. Strength is gained more rapidly, recovery time is decreased, and there is even a dramatic overall decline in the requirements for calories, everything is more efficient. The food manufacturers love me for saying this too.
Eating lower on the food chain actually reduces the amount of toxins entering the environment as well as the body! Plant based agriculture also is a more efficient way to produce food, which means we can feed many, many more people.
3. Eat whole foods.
What are whole foods? Whole foods, as I define them, are foods that are exactly as nature made them. No processing, engineering, cooking, preserving, or in other words, untouched by man. This also means food must be cultivated using only wholesome methods. Healthy food has been proven to come from healthy soil. The closer we get to this the better off we will be. When making food choices we can look at things and take steps. What I mean is that when faced with a food choice between pastas for example, we need to look for the whole grain blended, whole grain, and finally whole grain organic, would be best. Further, instead of pasta, which is refined, choose a dish made from whole grains or legumes. Rice, beans, and lentils can be prepared in an infinite number of delicious ways. For ultimate health, try eating your grains and legumes in a sprouted state.
Whole foods are bursting with nutrients, vitamins, minerals, and antioxidants, all of which protect us from disease. The more we process foods the greater the overall depletion of nutrients. Also, when cooking foods we cause chemical reactions in them, some of which produce carcinogens. A good rule of thumb is the darker the brown the more carcinogens. In other words, golden brown potatoes are less harmful than dark brown or burnt potatoes. The higher the cooking temperature, the more toxins build up. Avoid burning food.
Freshness and ripeness count heavily also. When making food choices, it is best to buy local. Look for farmers markets in your area, and shop what is in season wherever you shop. Ask the produce manager at your grocery store what is in season. I can’t think of anything more delicious than fresh ripe produce, and there is also nothing more disappointing than biting into something that was picked green, to make it ship and store better, and tastes like cardboard. Some foods ripen after picking better than others, following your nose will guide you to your top picks.
Backyard gardens are the ultimate way to go because they can take a huge chunk out of the food budget, while providing the freshest possible source of whole foods. I encourage everyone to look into the opportunities presented by keeping a personal garden. Many communities offer cooperative gardening opportunities, and have space available for apartment dwellers. Depending on how many people the garden is feeding, it may still save significant money to hire a landscape company to install and maintain one. Do the math for yourself and then team up with neighbors if possible.
Remember that taste follows freshness. We are on a quest for the best possible tasting food too.
4. Minimize toxins
We have already learned that processing foods can add toxins to them, but what about other sources of toxins in the diet? Toxins enter the picture from both internal sources, such as overeating, or improperly eating otherwise healthy nutrients, and from external sources, such as environmental toxins.
Internal toxins frequently result from improperly eating one or more of the macronutrients, fats, proteins, or carbohydrates. This includes problematic cooking methods.
Over consumption of protein requires the body to carry out a process called deamination. This causes ammonia to build up in the system, and becomes a tremendous burden for the liver and kidney’s. Eskimos, bodybuilders and Atkins dieters consistently over consume protein and are all prone to kidney and liver disease because of this. It is important to know that too much protein in the diet also makes us very acidic, particularly animal proteins.
In the study of osteoporosis we have learned that exercise strengthens bones.
Athletes as a group, even though they get all of this exercise, have a greater depletion of bone mass compared to non athletes, and they nearly all tend to over consume protein. Is it a coincidence that most of our “fitness” magazines are owned by huge corporations which primarily engage in selling protein?
Refined sugar and fats lead to toxic buildup. Artificial colors, sweeteners, flavor enhancers and chemical preservatives should be avoided.
High heat cooking is best minimized. Steaming, boiling and simmering are better picks compared to deep frying, broiling, etc. Animal flesh contains potentially carcinogenic compounds which can actually increase one's risk of developing breast and other cancers. The compounds in questions, heterocyclic amines, are produced during the cooking process of many animal products, including chicken, beef, pork, and fish. Meat that is cooked under normal conditions, which may involve grilling, frying, and oven-broiling, produce large quantities of these mutagens, though the effect does not appear to be the same for soy-based foods, which produce little or no carcinogens upon cooking.
In April 2002, scientists in Sweden discovered unexpectedly large amounts of the chemical acrylamide in foods rich in starch, which had been cooked at high temperatures. These included crackers, potato chips, bread and crisp breads. Acrylamide is known to cause cancer in animals and its presence in some foods may harm human health.
Food choices that may be good sources of nutrients on the one hand, may also be providing nutrients that the body would prefer not to ingest on the other. Good examples of these are cheeseburgers and steaks. Both supply fat, protein, iron, vitamin A, some B vitamins, Folic Acid, phosphorus, and the cheese, bun, condiments, and vegetables on the burger contain calcium, carbohydrate and fiber. However, these foods also contain uric acid, cholesterol, highly saturated fats, highly refined carbohydrates, viruses, bacteria and they break down in the system in ways that result in even more toxins forming.
Better choices would include soy products, beans, lentils, and meat analogs or veggie burgers. Black beans and kidney beans have about the same amount of protein per ounce as beef, but unlike beef they are low in fat, and also contain fiber, healthy carbohydrates, calcium, phosphorous, and have twenty five times the amount of folic acid as beef.
Environmental toxins are increasingly risky. Since up to 90% of cancer results from these toxins it is critical to know how to protect ourselves from them. The number one way for these chemicals to enter our bodies, except in extreme, rare cases, is through the foods we eat. Not from polluted air, or water, but FOOD.
Toxins build up in the food chain through a process known as bio-accumulation. Animals, including you and me, live in toxic environments, drink polluted water, and eat feed that has been grown using all types of hormones, petro-chemicals, and antibiotics. As animals are raised for slaughter they are exposed to some of the most toxic environments on earth, and continuously ingest pollutants. Depending on the lifespan of the animal we can be exposed to years of toxic buildup with every bite. This issue is made worse by the fact that in the U.S. we are still feeding slaughter house waste back to the animals, thus increasing the buildup of poisons exponentially.
Nowhere is this seen more prevalently than in fish populations. This should come as no surprise since the fish live in the water, and everything, and I mean everything, tends to end up there. It is especially bad when we look at the fact that the fish which are often eaten by humans are the large predatory fish. Large predator fish live on smaller predator fish, and so forth. This means that we get pollutants in unbelievable concentrations. Some of the most recent “fish findings” include rocket fuel solids, fire retardants, and entire populations unable to reproduce properly because bio-active feedlot hormones in the water are causing them to swap gender traits. In simpler terms, males taking on female traits and visa versa are making it difficult for the fish to reproduce. The real question here is if the hormones remain bioactive and effect fish, are they also affecting humans?
The threat of bio-accumulation is not isolated; it is prevalent in all animal foods, including dairy products. Plant foods on the other hand are different. Even though plants are exposed to all kinds of environmental toxins there are mechanisms built into them that prevent them from entering the plant. In the simplest terms, roots and leaves act as natural filters, they basically only take in what they are supposed to and nothing else. Obtaining our foods from these sources removes the largest exposure to toxins in our world, it is that simple. It is worth mentioning that the amount of poisonous residue that we might find on the outside of non organic foods is still a tiny fraction compared to the amounts found in animal foods. It is not even a comparison worth making.
The most toxic foods in the food chain are animal flesh, and animal body fluid foods. Specifically, beef, chicken, pork, salmon, tuna, lamb, yogurt, milk, cheese, butter, eggs, etc. I am not saying that everyone must give all of these foods up. I am saying that steps we can easily take away from these foods lead only to other equally, if not more pleasurable, food choices. The more we fill our plates with these new delights, the less room there will be for those delights that may be perilous.
5. Maximize cleansing.
Toxins moving out of the body are just as critical as those flowing in. From the dietary and soluble fiber that keeps our colon and blood clean, to antioxidants and phyto, or plant, compounds that clean out our cells, and protect us from disease, they all come from plant foods.
We have probably all heard about the legendary antioxidant content of blueberries, and pomegranates. But, how many of us are aware that when it comes to the antioxidant content of foods, blueberries and strawberries are actually quite low on the list. Herbs, especially fresh herbs, have many times the quantities of antioxidants in comparison, and spices have even more than herbs. Cinnamon is at the top of the list. Something to remember is that when it comes to the antioxidants in foods, the richer the color the richer the antioxidant content. In fact the colors are the antioxidants. Shopping by color is a great way to go.
The easiest & most delicious way I know to boost antioxidant levels is to sprinkle cinnamon on my fruit, and chop fresh herbs like, basil and oregano, directly into my salads and other foods. Be sure to check the listing of antioxidant super-foods in the resource section of this book.
Periodic cleansing regimens are marvelous for the body. Two gentle cleansing protocols are included in the resource guide
6. Keep the body’s pH balanced.
Maintaining proper pH is one of the body’s fundamental requirements. Cancer loves acidity. It is a crucial element in its ability to survive and reproduce. Acidity is also associated with calcium loss and the depletion of bone mass. For these and many other reasons paying attention to ones pH, or parts hydrogen, is a great idea.
Nothing impacts our pH more than diet. Over consuming protein shifts us to acidity, or acidosis. Acidosis results from eating refined sugar, drinking soda, coffee, and alcohol. Smoking also causes acidosis. On average, including vegetarians, Americans consume 3 times too much protein every day. We drink soda by the 64oz portion, and we drink coffee like there is no tomorrow. Is it any wonder that we have cancer rates in this country which are epidemic? When we stop to consider how we load our bodies with foods that contain carcinogenic toxins, and add that to chronic acidosis, there should be much less mystery in the issue of cancer.
Generally raw fruits and vegetables, including sprouts, are alkalizing, while cooked foods tend to form acids. Fresh wheat grass juice is one of the most alkalizing foods available, one or two ounces per day will generally balance pH rapidly.
7. Take a break
Fasting is an important principle we cannot forget. Food producers hate me for this!
The body loves a good rest. It is much more than just sleep that the body thrives from. Once a week fasting (24 hrs) is fantastic! Once per month is ok. There is a lot to be said for regularly fasting. It can be used as an ongoing tonic as previously mentioned, or it can be used as a powerful intervention tool.
Juicing is often incorporated into fasting regimens. While providing a nice rest for the organs, we are able to alkalize and flood the body with nutrients and disease fighting antioxidants. Juicing is very powerful.
Medically supervised fasting has been recognized even by mainstream HMO’s as part of a preferred treatment plan for high blood pressure, which also includes a plant-based diet following the fast. HMO’s like this approach because it means no medications, simply put, it’s cheaper. Patients love it because it means they will not die from the complications which frequently result from a lifetime of meds.
An annual thorough cleanse, in addition to quarterly cleanses helps the body maintain optimum energy and immunity. During a fast is a great time to cleanse. While the organs are resting and not busy with their usual activity, cleansing measures are maximized. Fasting and cleansing can require considerable effort, if we are going to do it, we might as well get as much out of it as possible.
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