A dear friend recently asked me my feelings about The China Study, by T. Colin Campbell, PhD. The book draws on research conducted in rural China, on the effects of nutrition in the disease process.
I have to state that I have not read the book. I have, however, read over all of the material on Campbell's website, www.thechinastudy.com, and found it very compelling. According to Dr. Campbell, “People who ate the most animal-based foods got the most chronic disease … People who ate the most plant-based foods were the healthiest and tended to avoid chronic disease." In an exerpt from his book, Dr. Campbell discusses his own research that suggested diets low in protein actually helped prevent cancer, and diets high in protein caused cancer. Dr. Campbell specifically cites the milk protein, casein, as being responsible for this cancer promoting effect. Based on what I have read so far, I am almost ready to give up my favorite burgers, fillets, and my most favorite- cheese.
But then I remember how I felt after reading Neanderthin, by Ray Audette. In this book, Audette gives reasonable scientific and anthropological data to suggest that a diet rich in animal products, and avoiding grains, legumes and potatoes, is the key to avoiding disease and staying thin. Audette's arguments, for this way of eating, are also very compelling. Even to this educated woman the recommendations, at first glance, make sense.
Dr. Atkins, in his revolution, also makes compelling arguments in his discussion on the role of proteins to good health, and the "insulin-glucose" connection that causes us to gain weight. After reading Atkins' work, a carb controlled diet seems very reasonable.
Dr. Campbell states on his website, "Consumers are bombarded with conflicting messages regarding health and nutrition; the market is flooded with popular titles like The Atkins Diet and The South Beach Diet." I couldn't agree more. With each new book, website, and video, we have an entirely different message about what is healthy. This makes it incredibly hard for an individual to navigate the world of health information and make an informed decision.
In light of all of this, I found myself answering my friend with the following:
I don't advocate a diet void of animal proteins. While there is plenty of research to support the idea that vegetarians are healthier, and live longer, there is also plenty of data suggesting that omnivores can lead very health lives. For instance, research suggests that members of the Inuit populations of Alaska, who live primarily on seal meat and seal blubber, have lower rates of heart disease and cancer. The Masai tribe in Africa, who's diet consists mainly of cow's meat, milk and blood, have virtually no incidence of heart disease. And conversely, the Bantu tribes in South Africa are vegetarian, but have similar rates of arterial plaque buildup as their meat eating neighboring tribes.
Butter contains several nutrients that make us healthier. CLA- conjugated lenoleic acid- for instance, has antioxidant, anti-inflammatory, and anti cancer properties. Myristic acid helps to increase our good cholesterol. Lauric acid, found in both meat and dairy products, has anti-viral properties (some researchers have even studied and suggested it plays a role in halting HIV), and increases good cholesterol. Stearic acid, an 18-carbon, long chain fatty acid found in beef, has been shown to lower cholesterol in clinical research.
Why do we find such varying and often conflicting "research"? Not all research is created equal. Look deep enough, and you will find legitimate criticisms to many of these diet books' references. ( A great deal of information refuting the research of Dr. Campbell and the China Project exists, including criticism from a source I personally trust and respect, the Weston A Price Foundation, www.westonaprice.org ).
Also, when we look at different populations and compare dietary intakes with health outcomes, it is almost impossible to make an adequate comparison. Processing practices of our food supply vary greatly from region to region, and can have a huge impact the quality of nutrition. According to many, the pasteurization process of milk, for instance, depletes milk of vital nutrients, limits milk's benefits, and may adversely affect our health. The nutritional quality of beef cattle feeding the Masai tribes in Africa ( grass fed, organic, no hormones or steroids ) will be considerably better than the quality of beef in the American diet ( fed soy and corn, and pumped with hormones, steroids and antibiotics ).
Navigating the world of health information can be quite difficult these days. Everyone has an answer (that seems to make sense), but the answers rarely agree. When faced with this dilemma, I encourage my clients to go back to the "common sense test". Does this make sense? It does not make sense to me that we humans, would be provided (by God, nature, whatever) with a food source that gives us vital nutrition in such an efficient package. It does not make sense to me that prior to the industrial and agricultural revolutions, our ancestors (consuming diets dominated by animal products) lived lives largely unaffected by diseases of our modern age (cancer, heart disease, diabetes, etc.). And I am satisfied that the scientific data support the health benefits of diets containing animal proteins.
As for The China Study, I am not here to criticize or promote. Likewise, I will not try to convince you that vegetarianism is unhealthy, it isn't. I am simply inspired to encourage you, the consumer, to consider the big picture when making health decisions. Do not base your decisions on any one book, single study, or one man's opinions. Get all the facts, and ultimately, use your good common sense.
Tuesday, August 10, 2010
Wednesday, June 16, 2010
Awareness
I believe that we are not only capable of experiencing good health, but that we should expect to experience excellent health. What exactly does that mean? For starters, the absence of disease- high blood pressure, heart disease, diabetes, obesity. But also, much more than that. Excellent health makes us feel great, every day.
This is a foreign concept to many of us. Lets face it, it is generally accepted to be tired, stressed, overwhelmed, irregular, and addicted to caffeine. The Starbucks cup has become such a status symbol of the suburban mom, the driven executive, the struggling student, that we can even purchase an environmentally friendly ceramic replica. So even if we are drinking Kool Aid, we can pretend we are just as fashionable as the next bean head.
But if you are experiencing any of the above symptoms, please take heart- these are not natural. These are warning signals. If you were to see your general practitioner for any of these issues, you might go home with a recommendation for an over the counter pill, and a reassurance that you are just fine, just like everyone else. But problems like irregularity, chronic fatigue, and irritability are symptoms of living a life contrary to our bodies needs. While it may manifest itself as inconvenient or annoying today, if the underlying cause is ignored, the problem will manifest itself as debilitating disease tomorrow.
Unfortunately, many of us experience what I call 'symptom overload'. A combination of issues, such as chronic exhaustion, irritability, indigestion, creeping weight gain, that leads us feeling generally 'yucky'. No one symptom is dominant over another, so they all get lost in the mix, and we can't define what the real issue is, just that we don't feel good. Worse yet, we become so used to feeling this way, and treating each symptom with a pill or drink, that this 'yucky' becomes our normal and we don't even realize we are feeling poor.
Eastern medicine places great emphasis on close observation of these subtle signs, and teaches us to be acutely aware of our bodies' reactions to input- those things we put into our bodies, and those things that take from our bodies. Food, supplements, exercise, stress, bad relationships, smoking, etc. This approach encourages excellent health by eliminating the confusion brought on by symptom overload, and allows us to make changes appropriately.
Excellent health begins with being aware of the things that we do that add to our health, and those things we do that detract from our health. The most obvious of these is the food that we feed our bodies. When asked, 'what have you eaten over the last 24 hours', the majority of people will underestimate the "bad" things they have eaten, overestimate the "good" foods they have eaten, and underestimate the total amount of food eaten in general. In order to gain a true perspective of how well you are feeding your body, try keeping a journal. In your journal, document the times you eat, what you have eaten, whether you were hungry, or eating for some other reason. Also take the time to notice how you feel during your meal. Does it taste good? Why did you choose that food? How do you feel when you leave the table, 30 minutes later, an hour to two hours later?
After 3 or 4 days, assess your own diet. Are you getting at least 5 servings of fruit and vegetables? Do you have a variety of foods? Have you been consuming more snack foods than "real" foods? Do you eat three meals a day? Do you skip meals?
It is only after true evaluation of your own habits that you can become aware of your need to change. Awareness is the first step in the journey to excellent health.
This is a foreign concept to many of us. Lets face it, it is generally accepted to be tired, stressed, overwhelmed, irregular, and addicted to caffeine. The Starbucks cup has become such a status symbol of the suburban mom, the driven executive, the struggling student, that we can even purchase an environmentally friendly ceramic replica. So even if we are drinking Kool Aid, we can pretend we are just as fashionable as the next bean head.
But if you are experiencing any of the above symptoms, please take heart- these are not natural. These are warning signals. If you were to see your general practitioner for any of these issues, you might go home with a recommendation for an over the counter pill, and a reassurance that you are just fine, just like everyone else. But problems like irregularity, chronic fatigue, and irritability are symptoms of living a life contrary to our bodies needs. While it may manifest itself as inconvenient or annoying today, if the underlying cause is ignored, the problem will manifest itself as debilitating disease tomorrow.
Unfortunately, many of us experience what I call 'symptom overload'. A combination of issues, such as chronic exhaustion, irritability, indigestion, creeping weight gain, that leads us feeling generally 'yucky'. No one symptom is dominant over another, so they all get lost in the mix, and we can't define what the real issue is, just that we don't feel good. Worse yet, we become so used to feeling this way, and treating each symptom with a pill or drink, that this 'yucky' becomes our normal and we don't even realize we are feeling poor.
Eastern medicine places great emphasis on close observation of these subtle signs, and teaches us to be acutely aware of our bodies' reactions to input- those things we put into our bodies, and those things that take from our bodies. Food, supplements, exercise, stress, bad relationships, smoking, etc. This approach encourages excellent health by eliminating the confusion brought on by symptom overload, and allows us to make changes appropriately.
Excellent health begins with being aware of the things that we do that add to our health, and those things we do that detract from our health. The most obvious of these is the food that we feed our bodies. When asked, 'what have you eaten over the last 24 hours', the majority of people will underestimate the "bad" things they have eaten, overestimate the "good" foods they have eaten, and underestimate the total amount of food eaten in general. In order to gain a true perspective of how well you are feeding your body, try keeping a journal. In your journal, document the times you eat, what you have eaten, whether you were hungry, or eating for some other reason. Also take the time to notice how you feel during your meal. Does it taste good? Why did you choose that food? How do you feel when you leave the table, 30 minutes later, an hour to two hours later?
After 3 or 4 days, assess your own diet. Are you getting at least 5 servings of fruit and vegetables? Do you have a variety of foods? Have you been consuming more snack foods than "real" foods? Do you eat three meals a day? Do you skip meals?
It is only after true evaluation of your own habits that you can become aware of your need to change. Awareness is the first step in the journey to excellent health.
Thursday, April 1, 2010
Vitamins, Minerals, Antioxidants- power foods in the battle against excess weight (part 2)
The Stress Vitamins- B and C
The B Complex vitamins include Vitamin B-1 (Thiamine), B-2 (Riboflavin), B-3 ( Niacin), B-5 (Pantothenic Acid), B-6 (Pyridoxine), B-12 (cyanocobalamine), Biotin, and Folic Acid. These are often referred to as the 'stress complex' because they each play a role in our energy levels, mood, anxiety levels, and how we handle stress.
The B vitamins are involved in the metabolism of dietary fats, proteins, and carbohydrates in order to produce energy.
B vitamins are necessary for proper thyroid function.
B vitamins support our adrenal glands, which secrete the stress hormones cortisol and adrenaline, among many other functions.
Getting enough B vitamins in our diet is essential for the production of serotonin (calming) and acetylcholine (which is necessary for memory and attention), the reduction of toxic levels of homocysteine in our blood (associated with anxiety and depression), maintaining energy levels, and for preventing fatigue, weakness, mental confusion, and irritability.
B vitamins play a role in weight regulation through their impact on metabolism, thyroid and adrenal function, and stress management. Deficiencies in B vitamins can leave you too tired or weak to be physically active, can suppress your thyroid, or leave you unable to handle the detrimental effects of stress (including weight gain).
Good sources of B vitamins include whole grains, dairy products, eggs, meat fish and poultry, nuts, and fruits and vegetables.
Vitamin C is another good nutrient to have in times of stress. In human and animal studies, supplementation with vitamin C had a profound effect on lowering blood levels of cortisol during times of chronic psychological stress. This is good news for both our physiological and mental health.
Chronically high levels of cortisol are related to abdominal weight gain, and will eventually exhaust the adrenal glands. The result, adrenal fatigue, which can lead to lethargy, depression, irritability, weight gain, and possibly even chronic conditions such as fibromyalgia and chronic fatigue syndrome.
Vitamin C has also recently been touted as a weight loss aid due to its relationship to L-carnitine. Vitamin C is necessary for L-carnitine production. L-Carnitine is a nutrient essential for transporting fat into our cells to be burned for energy. Inadequate L-carnitine levels encourages fat storage.
Individuals with higher levels of vitamin C in their blood are thinner around the waist, and have a lower body mass index.
By the way, vitamin C has added anti-aging benefits. Vitamin C is a powerful antioxidant, which helps the body rid itself of disease causing, and skin aging inflammation.
People who have high levels of vitamin C in their blood live longer and healthier.
Intakes as high as 1,000 mg a day are recommended for those dealing with chronic stress. This is much higher than the 60 mg dose required to prevent deficiency. Vitamin C is found in citrus fruits, red and green peppers, potatoes, strawberries, and tomatoes, brussels sprouts and asparagus.
Supplementing with a general "Stress Vitamin" that contains the B-complex and vitamin C, may be a good idea for those experiencing chronic stress. Limit your doses to 1,000 mg of vitamin C a day, and split your regimen into two daily doses, as vitamin C is short acting.
If you are considering supplementing, make sure you talk with your doctor if you have a chronic health condition or are taking prescription medications. Some medications are affected by vitamin supplementation, for instance statin drugs (such as Lipitor) used to lower cholesterol may lose their effectiveness when taken with vitamin C.
The B Complex vitamins include Vitamin B-1 (Thiamine), B-2 (Riboflavin), B-3 ( Niacin), B-5 (Pantothenic Acid), B-6 (Pyridoxine), B-12 (cyanocobalamine), Biotin, and Folic Acid. These are often referred to as the 'stress complex' because they each play a role in our energy levels, mood, anxiety levels, and how we handle stress.
The B vitamins are involved in the metabolism of dietary fats, proteins, and carbohydrates in order to produce energy.
B vitamins are necessary for proper thyroid function.
B vitamins support our adrenal glands, which secrete the stress hormones cortisol and adrenaline, among many other functions.
Getting enough B vitamins in our diet is essential for the production of serotonin (calming) and acetylcholine (which is necessary for memory and attention), the reduction of toxic levels of homocysteine in our blood (associated with anxiety and depression), maintaining energy levels, and for preventing fatigue, weakness, mental confusion, and irritability.
B vitamins play a role in weight regulation through their impact on metabolism, thyroid and adrenal function, and stress management. Deficiencies in B vitamins can leave you too tired or weak to be physically active, can suppress your thyroid, or leave you unable to handle the detrimental effects of stress (including weight gain).
Good sources of B vitamins include whole grains, dairy products, eggs, meat fish and poultry, nuts, and fruits and vegetables.
Vitamin C is another good nutrient to have in times of stress. In human and animal studies, supplementation with vitamin C had a profound effect on lowering blood levels of cortisol during times of chronic psychological stress. This is good news for both our physiological and mental health.
Chronically high levels of cortisol are related to abdominal weight gain, and will eventually exhaust the adrenal glands. The result, adrenal fatigue, which can lead to lethargy, depression, irritability, weight gain, and possibly even chronic conditions such as fibromyalgia and chronic fatigue syndrome.
Vitamin C has also recently been touted as a weight loss aid due to its relationship to L-carnitine. Vitamin C is necessary for L-carnitine production. L-Carnitine is a nutrient essential for transporting fat into our cells to be burned for energy. Inadequate L-carnitine levels encourages fat storage.
Individuals with higher levels of vitamin C in their blood are thinner around the waist, and have a lower body mass index.
By the way, vitamin C has added anti-aging benefits. Vitamin C is a powerful antioxidant, which helps the body rid itself of disease causing, and skin aging inflammation.
People who have high levels of vitamin C in their blood live longer and healthier.
Intakes as high as 1,000 mg a day are recommended for those dealing with chronic stress. This is much higher than the 60 mg dose required to prevent deficiency. Vitamin C is found in citrus fruits, red and green peppers, potatoes, strawberries, and tomatoes, brussels sprouts and asparagus.
Supplementing with a general "Stress Vitamin" that contains the B-complex and vitamin C, may be a good idea for those experiencing chronic stress. Limit your doses to 1,000 mg of vitamin C a day, and split your regimen into two daily doses, as vitamin C is short acting.
If you are considering supplementing, make sure you talk with your doctor if you have a chronic health condition or are taking prescription medications. Some medications are affected by vitamin supplementation, for instance statin drugs (such as Lipitor) used to lower cholesterol may lose their effectiveness when taken with vitamin C.
Thursday, March 25, 2010
Vitamins, Minerals, Antioxidants- power foods in the battle against excess weight (part 1)
By now we have a better understanding of the role of carbohydrates, proteins and fats in the process of managing our weight, but what about the other nutrients in our diets- vitamins, minerals, and antioxidants? These chemicals found naturally in our foods play varying roles in metabolism, hormone control, repair of tissues, and fat storage and deposition.
Lets begin with Vitamin D- which is referred to as the 'sunshine vitamin'. That is because vitamin D can be created in our bodies following exposure to UVB rays from the sun. In fact, in just 20-30 minutes of sun exposure (a good part of the body, arms, and legs), will create 10,000 IU (international units) of Vitamin D.
The current daily dietary recommendations are for 200 IU for adults up to 25, and 400 IU for adults up to 70, and 600 IU for individuals over 70, but we now we believe this is not enough to prevent deficiency.
Vitamin D is protective against a number of diseases, like heart disease, cancer of the colon, breast and prostate, and bone loss. It is also considered a mood vitamin- easing signs of depression, anxiety, and other mood disorders.
Vitamin D deficiency has been linked to problems like rheumatoid arthritis, MS, infertility, syndrome X ( a combo of high blood pressure, obesity, diabetes, and heart disease), lethargy and chronic fatigue, insulin resistance and weight gain, increased fat storage, and Chrohn's disease.
Vitamin D is necessary for the absorption of dietary calcium and phosphorus, both needed to build and maintain strong bones- so even those with adequate calcium and phosphorus in their diet may suffer osteoporosis if they are Vitamin D deficient.
Vitamin D is also needed for a healthy immune system.
Good food sources include beef liver, fatty saltwater fish like tuna, halibut and cod, eggs (yolks), and vitamin enriched foods like milk.
Over the last 50 years, efforts to reduce heart disease through a low fat, low cholesterol diet, along with the creation of sunblocks with an SPF of 50 to protect against skin cancer, have left the majority of us Vitamin D deficient. Is it possible to assume the rise in chronic conditions such as heart disease, cancer, CFS, and depression are related to these changes?
I'd say yes, although a deficiency in Vitamin D is likely just part of the problem. Other nutrients, like essential fats, calcium, and Vitamin C (an many others), all play a roll in keeping us healthy.
I think we sometimes go a bit overboard when it comes to health information. For instance, when we were learning in the 80's about the possible connection between dietary saturated fat and cholesterol, we gave up all eggs, red meat, and organ meats- for fear it caused heart disease. We now know this was wrong.
Medical and governmental warnings about the detrimental effects of the sun have hit us from all angles- the media was flooded with messages of how we should protect ourselves and our kids by staying out of the sun during peak hours. We've developed high SPF sunscreens, and even sun protective clothing to keep every part of our body shielded from one of our most vital and relevant resources.
Our food supply has also been effected by conventional farming practices that deplete the soils, and produce livestock, poultry and poultry products that contain fewer nutrients than those of our ancestors. So today, eggs from the grocery store have less Vitamin D than they did 100 years ago.
Perhaps the RDA's set by the government for Vitamin D really aren't too low. Perhaps these amounts would be adequate to get through diet alone, if we were all getting enough daily sunlight.
Unfortunately today, if you are not supplementing with Vitamin D it is likely that you are deficient. To boost your levels, try to eat some salmon every week - one 3 ounce serving of sockeye salmon has over 700 IU of Vitamin D. Three ounces of canned tuna has just 150 IU, and an 8 ounce glass of vitamin D fortified milk has just 120 IU.
Cod liver oil is a good source of vitamin D- with over 1000 IU per Tbsp, and a staple in our parents and grandparents kitchen. Fifty years ago, it was common for all children to take their daily dose of cod liver oil.
If you do think you are deficient, it is wise to check with your physician, who can prescribe you the right dose. If you do not have a documented deficiency, do not supplement with than 1,000 IU per day - as this may lead to toxicities in non-deficient individuals.
If you choose to take a supplement, aim for one that is part of a calcium supplement- as these nutrients work together to develop and maintain bone mass. I use Nature Made brand, which contains 200 IU Vitamin D, along with 333 mg Calcium, and 133 mg Magnesium, and I take this 2-3 times per day (magnesium aids calcium in its functions in the body-more on this later).
For the vegan, getting enough vitamin D can be tricky, as the majority of dietary sources are animal derived. There are, however, many dairy substitutes like almond and rice milk, that are fortified with Vitamin D, just like cow's milk. Look for vitamin D derived from torula yeast- a vegetative microorganism which is a source of vegan Vitamin D. You can also purchase this yeast to add to your own foods.
Its also a good idea to get back out in the sun- yes the sun. We need just 20-30 minutes of unprotected sun exposure a day in warmer months, more in the winter months (when the sun if further away). If you do have a risk for skin cancer, or a history of skin cancer, talk with your dermatologists about what you can safely tolerate, if any, but for the rest of us, a little exposure a day may be more beneficial than you can imagine!
Sunday, March 14, 2010
In Defense of Food............Really
This past Thursday, Oprah ran a rebroadcast of her interview with Michael Pollan, award winning author of The Omnivore's Dilemma, who discussed the problem with our food supply today. Pollan introduced the documentary film, 'Food, Inc.', created and produced by Robert Kenner and Eric Schlosser.
The film provides a gruesome yet honest glimpse into the food industry, exposing the unfortunate truths about the agricultural practices in America today. From the conditions of the animals being farmed and slaughtered, to the chemicals used in growing and preparing our produce for market, to the exposure of the food industry's attempts to create an abundant, cheap and profitable food supply, Kenner and Schlosser do an excellent job to encourage the viewer to use their purchasing power for change.
The depletion of our soils from conventional farming techniques has left our fruits and vegetables depleted. Our meats, eggs, and milk, from animals fed corn and soy based diets (rather than grazing naturally on nutrient rich grasses), are higher in fat and lower in disease fighting nutrients than those of our grandparents.
And while I agree with the filmakers' positions, there is one part of this documentary that I feel is misleading. In a short segment, we are introduced to a Hispanic family struggling to make ends meet. The wife and mother of this family of four, expresses her frustration over the cost of healthy food. As the camera pans the produce isle of the grocery store, she states 'sometimes you look at a vegetable and say, "ok, well, we can get two hamburgers for this price " '. The wife explained that it was cheaper to give her family burgers from the 1$ menu at McDonald's than to prepare healthy meals.
Yes, it is true that 1$ hamburgers, chips, and other junk foods are usually less expensive than say, a head of broccoli or bag of apples. But to look at this realistically, we really need to compare apples to apples, so to speak. What this family is really saying, is that they cannot create a healthy meal for as little as 1$ a day. And this is where I disagree.
On a trip to my local Kroger grocery today, I found lots of great deals on healthy foods. Based on what I found, I could create the following meals to feed a family of four...........
Homemade hamburger on bun (1/4 pound beef before cooking)
1/4 avacado sliced
1 cup carrot sticks
total cost per serving : $ . 90
3 ounces pork loin
1/2 cup brown rice
1 cup cooked broccoli
total cost per serving : $ . 97
peanut butter on wheat
8 ounce glass of lowfat milk
1 apple
total cost per serving : $ . 78
Spaghetti with sauce
1 cup green peas ( from frozen)
total cost per serving : $ .69
While these foods aren't organic, or grass fed, they are far healthier than a fast food burger, full of unhealthy fats and sodium, and loaded with preservatives. These are just a few examples of the use of inexpensive foods to create a meal that is a good source of protein, fiber, and antioxidant rich fruits or vegetables.
I look forward to the day when sound farming practices bring us wholesome, nutritious, and natural food that is plentiful and accessible to all. But as we've just seen, eating healthy doesn't have to be out of reach. The fact that we cannot afford the best, does not mean we give up and settle for the worst.
If you have not seen the movie 'Food, Inc', I encourage you to do so, as it will open your eyes to the problems of our agricultural systems today, and stimulate you to be a part of change. But please, recognize that the goal of eating healthy on a tight budget is not out of reach. By careful planning and shopping with intention, we can all find ways to improve our health with good food choices.
The film provides a gruesome yet honest glimpse into the food industry, exposing the unfortunate truths about the agricultural practices in America today. From the conditions of the animals being farmed and slaughtered, to the chemicals used in growing and preparing our produce for market, to the exposure of the food industry's attempts to create an abundant, cheap and profitable food supply, Kenner and Schlosser do an excellent job to encourage the viewer to use their purchasing power for change.
The depletion of our soils from conventional farming techniques has left our fruits and vegetables depleted. Our meats, eggs, and milk, from animals fed corn and soy based diets (rather than grazing naturally on nutrient rich grasses), are higher in fat and lower in disease fighting nutrients than those of our grandparents.
And while I agree with the filmakers' positions, there is one part of this documentary that I feel is misleading. In a short segment, we are introduced to a Hispanic family struggling to make ends meet. The wife and mother of this family of four, expresses her frustration over the cost of healthy food. As the camera pans the produce isle of the grocery store, she states 'sometimes you look at a vegetable and say, "ok, well, we can get two hamburgers for this price " '. The wife explained that it was cheaper to give her family burgers from the 1$ menu at McDonald's than to prepare healthy meals.
Yes, it is true that 1$ hamburgers, chips, and other junk foods are usually less expensive than say, a head of broccoli or bag of apples. But to look at this realistically, we really need to compare apples to apples, so to speak. What this family is really saying, is that they cannot create a healthy meal for as little as 1$ a day. And this is where I disagree.
On a trip to my local Kroger grocery today, I found lots of great deals on healthy foods. Based on what I found, I could create the following meals to feed a family of four...........
Homemade hamburger on bun (1/4 pound beef before cooking)
1/4 avacado sliced
1 cup carrot sticks
total cost per serving : $ . 90
3 ounces pork loin
1/2 cup brown rice
1 cup cooked broccoli
total cost per serving : $ . 97
peanut butter on wheat
8 ounce glass of lowfat milk
1 apple
total cost per serving : $ . 78
Spaghetti with sauce
1 cup green peas ( from frozen)
total cost per serving : $ .69
While these foods aren't organic, or grass fed, they are far healthier than a fast food burger, full of unhealthy fats and sodium, and loaded with preservatives. These are just a few examples of the use of inexpensive foods to create a meal that is a good source of protein, fiber, and antioxidant rich fruits or vegetables.
I look forward to the day when sound farming practices bring us wholesome, nutritious, and natural food that is plentiful and accessible to all. But as we've just seen, eating healthy doesn't have to be out of reach. The fact that we cannot afford the best, does not mean we give up and settle for the worst.
If you have not seen the movie 'Food, Inc', I encourage you to do so, as it will open your eyes to the problems of our agricultural systems today, and stimulate you to be a part of change. But please, recognize that the goal of eating healthy on a tight budget is not out of reach. By careful planning and shopping with intention, we can all find ways to improve our health with good food choices.
Thursday, March 11, 2010
Proteins, Carbs, and Fats : The good, the bad, and the skinny on macronutients and weight management ( Part 3)
Poor fats, the name is such a turnoff. Its too bad, because there's more to this nutrient than just bulges and dimples.
Dietary fat has a number of functions in the body, including transporting vitamins A, D, E, and K ( without fat, our bodies would not be able to use these important vitamins). Fat is part of cell membranes, part of the structure of skin, fat is necessary for the production of hormones, and for normal brain function. Fat is also a source of energy for our bodies.
Depending on its chemical structure, a fat is classified as a saturated fat (animal fat), a monounsaturated fat (found in nuts, seeds, avocados, and olives), a polyunsaturated fat (vegetable oils, fish oils, omega 3's), or trans fats(margarines and spreads).
Does fat cause fat?
Several years ago, fat was viewed as one of the main causes of obesity. Because fat is such a big source of calories (9 calories per gram, vs 4 calories per gram in protein or carbohydrates), it is often viewed as a major contributor to weight gain.
With the research of scientists like Dean Ornish, in the early '90's, the medical profession began to look at dietary fat as the major cause of heart disease in America. Low fat diets became high fashion for both aesthetic and health reasons. Particularly of concern were saturated fats and cholesterol, as these were determined to be the main cause of high blood cholesterol and atherosclerosis ( hardening of the arteries).
The American food supply began to change. Low fat and non-fat products began to appear on the grocer's shelves. The use of margarines and low fat spreads took the place of butter on the American table. People gave up traditional foods now seen as too fattening, like nuts and seeds, avacados, eggs, red meat, and dairy products, and carbohydrates took their place.
Interestingly enough, the more we cut out fat, and the greater access we had to lower fat, healthier food, the fatter and sicker we have become.
The dawn of a new fat.....
Over the past 50 years, our consumption of saturated fats has decreased. This trend started with the invention of margarine. Oleomargarine ( our grandparents remember "oleo" ) was invented by a French chemist in the mid to late 1800's in an effort to find a cheaper substitution for butter. In America, the butter lobby's effort led to bans on margarine, that didn't completely let up until the 1960's.
Margarine is a "trans" fat. The name refers to the chemical composition of the fatty acids that compose the fat, and is the result of the process of hydrogenation. Hydrogenation converts liquid oil (usually corn or other vegetable oil) into a solid spread. Hydrogenated fats are now a part of almost every processed food we consume.
As our consumption of saturated fats has declined, our consumption of trans fats has increased, along with obesity and heart disease rates.
There are actually benefits to consuming some saturated fats. Medium chain triglycerides (MCT), fatty acids found in coconut oil, for example, have been shown to increase metabolism following a meal- and calories from MCT do not contribute to fat storage like other fats.
Stearic acid, a fatty acid in red meat, actually helps lower cholesterol. CLA, a fatty acid in butter, has been shown to be good for the heart, and cancer inhibiting. Another study shows that this nutrient actually inhibits fat storage.
We now know that it is not the saturated fat in our diets that causes weight gain and heart disease, but those things in our diets that we use to replace the saturated fats, namely trans fats.
The Real Culprit
Trans fats cause inflammation, which causes weight gain, and heart disease
Trans fats alter cell membranes, allowing vital nutrients to leak out
Trans fats increase the bad LDL Cholesterol and lead to heart disease
Trans fats have taken the place of other good fats in our diets- like the essential fats, the omega 3 fats.
Essential Fats
Omega 3 fats are essential fats that we cannot make in our bodies, and must get from our diets. In an effort to reduce our fat intake many of us limited foods naturally high in essential fats, like nuts and nut butters.
Essential fats are needed for proper brain function, and as our intake of good fats has declined, rates of depression, ADHD and other mood disorders have risen.
Omega 3 fats help fight inflammation.
Fats have a very important place in our diet today. As part of a meal, fat keeps us full longer, keeps our blood sugar stable, and provides a quality to our food that satisfies like no other. These things keep us slimmer in the end.
Good fats like omega 3 fats, are actually good for our heart, and reduce inflammation that damages our bodies and leads to disease.
In order to get the right kinds of fats, stick with whole foods- and avoid processed foods. Look for the words "hydrogenated" and "partially hydrogenated" on the ingredient list of food labels. This is an indication of the presence of trans fats (even when the label indicates a "0" for trans fat).
Choose animal products (meat, dairy, eggs) that come from animals that are grass fed. The meat, eggs, and milk products from these animals are higher in the good fats, vitamins and minerals, and antioxidants, and lower in total and saturated fat.
Dietary fat has a number of functions in the body, including transporting vitamins A, D, E, and K ( without fat, our bodies would not be able to use these important vitamins). Fat is part of cell membranes, part of the structure of skin, fat is necessary for the production of hormones, and for normal brain function. Fat is also a source of energy for our bodies.
Depending on its chemical structure, a fat is classified as a saturated fat (animal fat), a monounsaturated fat (found in nuts, seeds, avocados, and olives), a polyunsaturated fat (vegetable oils, fish oils, omega 3's), or trans fats(margarines and spreads).
Does fat cause fat?
Several years ago, fat was viewed as one of the main causes of obesity. Because fat is such a big source of calories (9 calories per gram, vs 4 calories per gram in protein or carbohydrates), it is often viewed as a major contributor to weight gain.
With the research of scientists like Dean Ornish, in the early '90's, the medical profession began to look at dietary fat as the major cause of heart disease in America. Low fat diets became high fashion for both aesthetic and health reasons. Particularly of concern were saturated fats and cholesterol, as these were determined to be the main cause of high blood cholesterol and atherosclerosis ( hardening of the arteries).
The American food supply began to change. Low fat and non-fat products began to appear on the grocer's shelves. The use of margarines and low fat spreads took the place of butter on the American table. People gave up traditional foods now seen as too fattening, like nuts and seeds, avacados, eggs, red meat, and dairy products, and carbohydrates took their place.
Interestingly enough, the more we cut out fat, and the greater access we had to lower fat, healthier food, the fatter and sicker we have become.
The dawn of a new fat.....
Over the past 50 years, our consumption of saturated fats has decreased. This trend started with the invention of margarine. Oleomargarine ( our grandparents remember "oleo" ) was invented by a French chemist in the mid to late 1800's in an effort to find a cheaper substitution for butter. In America, the butter lobby's effort led to bans on margarine, that didn't completely let up until the 1960's.
Margarine is a "trans" fat. The name refers to the chemical composition of the fatty acids that compose the fat, and is the result of the process of hydrogenation. Hydrogenation converts liquid oil (usually corn or other vegetable oil) into a solid spread. Hydrogenated fats are now a part of almost every processed food we consume.
As our consumption of saturated fats has declined, our consumption of trans fats has increased, along with obesity and heart disease rates.
There are actually benefits to consuming some saturated fats. Medium chain triglycerides (MCT), fatty acids found in coconut oil, for example, have been shown to increase metabolism following a meal- and calories from MCT do not contribute to fat storage like other fats.
Stearic acid, a fatty acid in red meat, actually helps lower cholesterol. CLA, a fatty acid in butter, has been shown to be good for the heart, and cancer inhibiting. Another study shows that this nutrient actually inhibits fat storage.
We now know that it is not the saturated fat in our diets that causes weight gain and heart disease, but those things in our diets that we use to replace the saturated fats, namely trans fats.
The Real Culprit
Trans fats cause inflammation, which causes weight gain, and heart disease
Trans fats alter cell membranes, allowing vital nutrients to leak out
Trans fats increase the bad LDL Cholesterol and lead to heart disease
Trans fats have taken the place of other good fats in our diets- like the essential fats, the omega 3 fats.
Essential Fats
Omega 3 fats are essential fats that we cannot make in our bodies, and must get from our diets. In an effort to reduce our fat intake many of us limited foods naturally high in essential fats, like nuts and nut butters.
Essential fats are needed for proper brain function, and as our intake of good fats has declined, rates of depression, ADHD and other mood disorders have risen.
Omega 3 fats help fight inflammation.
Fats have a very important place in our diet today. As part of a meal, fat keeps us full longer, keeps our blood sugar stable, and provides a quality to our food that satisfies like no other. These things keep us slimmer in the end.
Good fats like omega 3 fats, are actually good for our heart, and reduce inflammation that damages our bodies and leads to disease.
In order to get the right kinds of fats, stick with whole foods- and avoid processed foods. Look for the words "hydrogenated" and "partially hydrogenated" on the ingredient list of food labels. This is an indication of the presence of trans fats (even when the label indicates a "0" for trans fat).
Choose animal products (meat, dairy, eggs) that come from animals that are grass fed. The meat, eggs, and milk products from these animals are higher in the good fats, vitamins and minerals, and antioxidants, and lower in total and saturated fat.
Proteins, Carbs, and Fats : The good, the bad, and the skinny on macronutients and weight management ( Part 2)
Carbs have gotten a bad rap over the years- blamed for everything from weight gain and high triglycerides to pimples. Is it really fair?
Carbohydrate foods are a group of foods that includes sugars, starches, and fibers. Carbohydrates are all composed of simple sugars linked together. The more sugars in the chain, the more "complex" the carb.
While our bodies can create and use energy from carbs, proteins, and fats, our brains rely primarily on carbohydrate in the form of glucose ( a simple sugar ) as an energy source. ( Our brain can obtain some energy from ketones ( byproducts of the conversion of fat to sugar) but this is not preferable ).
We need a minimum of approximately 100 grams of carbohydrates per day- which is easily obtained from breads, cereals, fruits and vegetables.
Complex carbohydrates include starches and fiber. Starchy foods like pasta, potatoes and corn are often considered "bad" foods due to their high calorie count. The problem really, is that these are the foods we often overeat. The average serving of pasta at an Italian restaurant is more like four servings, than one. Add to that a few slices of bread with olive oil, and dessert, you a have consumed your entire allowance of carbs in one meal.
Starches are part of a healthy meal when consumed at side dish portions. Potatoes are good sources of vitamin C, and whole grain breads are good sources of vitamins B and E, fiber, and iron.
Fruits and vegetables are excellent sources of a variety of vitamins and minerals, and atioxidants- which are helpful in preventing heart disease and cancer, mitigating the effects of stress, and reducing inflammation.
Fiber is a great weight loss friend. Fiber, the undigestible portion of fruit, vegetables and whole grain breads and cereals, adds bulk to a meal. This bulk slows stomach emptying, keeping you full longer. Having a high fiber food at breakfast helps you keep cravings down all day, and reduces the amount of calories you will eat throughout the day. Filling up on fiber also protects your intestines from disease, like colon cancer, and reduces inflammation in the gut (which also aids in weight loss). It is recommended that we get 25-30 grams of fiber per day. We can get this by making sure we have our 5 a day (fruits and / or veggies, that is).
Simple sugars ( table sugar, cookies, cakes, candies ) really are "bad carbs". Simple sugars provide calories, with little to no nutrients, and are often called "empty calories". Today, the average American consumes an average of 22 tsp of sugar per day. That is roughly the amount of sugar in 2 20 oz bottles of soft drink.
The problems with sugar are many. Sugar is the main cause of tooth decay- which is rising dramatically among children. Cavities in "baby teeth" are on the rise largely due to the switch from drinking milk to drinking sodas.
Sugar is addictive, both physiologically and psychologically. Eating sweet foods causes our blood sugar to spike and plummet, causing us to crave more. But it also causes our brains to desire more due to the positive memory of how the sweet food makes us feel.
Unfortunately alternative sweeteners are no better. Artificial sweeteners are so sweet, they also stimulate the brain to crave more sweet foods. Studies show that people who use artificial sweeteners consume more calories at the end of the day because of this phenomena.
Consumption of excess sugar in the diet in the form of sweets, candies, etc, causes triglyceride levels to rise.
High levels of sugar in the blood (from overloading the body with too much sugary foods), causes increased production and release of insulin, which encourages fat storage.
Sugar causes damage to the collagen and elastin in our skin, causing our skin to become thin, dry, and brittle, which leads to wrinkles and sagging.
Sugar causes nicks in our arterial walls, leading to plaque formation and atherosclerosis.
Sugar causes inflammation in the body. Inflammation that may lead to heart disease, cancer, diabetes, rheumatoid arthritis, and other chronic conditions.
Inflammation prevents glucose from entering the brain, leading to mental confusion, difficulty concentrating, problems with memory, and ultimately-cravings for more sugar.
High Fructose Corn Syrup
A major source of sugar in our diet today is High Fructose Corn Syrup (HFCS). HFCS is a cheap substitute for sugar that made its debut in the cola industry over 40 years ago. It also acts as a preservative, and is in almost every processed food in the store. In addition to the cravings created by the sweetness, HFCS has a huge impact on weight because our bodies do not recognize the calories from HFCS. So your body doesn't recognize the 350 calories from your biggie sized Coke, and is still looking for more calories to meet its needs.
Fortunately, the public outcry over HFCS has had some effect on the cola industry. Pepsi created Pepsi and Mt Dew "Throwback"- available for a limited time- soda made with cane sugar. Jones Soda is also made with cane sugar.
How much sugar is too much? Aim for a limit of 6 tsp of added sugar a day. That is 30 grams of added sugar a day, easy to reach these days. Sugar is a component of most processed foods. Your best bet, stick with home- made, and minimally processed foods.
Stick to whole foods- choose an orange over orange juice. Cook your own meals using whole grains, fruits, and vegetables to get the benefits of carbohydrate foods, which are loaded fiber, vitamins B, C, and E, magnesium, potassium, and iron, antioxidants, and so much more!!!
Carbohydrate foods are a group of foods that includes sugars, starches, and fibers. Carbohydrates are all composed of simple sugars linked together. The more sugars in the chain, the more "complex" the carb.
While our bodies can create and use energy from carbs, proteins, and fats, our brains rely primarily on carbohydrate in the form of glucose ( a simple sugar ) as an energy source. ( Our brain can obtain some energy from ketones ( byproducts of the conversion of fat to sugar) but this is not preferable ).
We need a minimum of approximately 100 grams of carbohydrates per day- which is easily obtained from breads, cereals, fruits and vegetables.
Complex carbohydrates include starches and fiber. Starchy foods like pasta, potatoes and corn are often considered "bad" foods due to their high calorie count. The problem really, is that these are the foods we often overeat. The average serving of pasta at an Italian restaurant is more like four servings, than one. Add to that a few slices of bread with olive oil, and dessert, you a have consumed your entire allowance of carbs in one meal.
Starches are part of a healthy meal when consumed at side dish portions. Potatoes are good sources of vitamin C, and whole grain breads are good sources of vitamins B and E, fiber, and iron.
Fruits and vegetables are excellent sources of a variety of vitamins and minerals, and atioxidants- which are helpful in preventing heart disease and cancer, mitigating the effects of stress, and reducing inflammation.
Fiber is a great weight loss friend. Fiber, the undigestible portion of fruit, vegetables and whole grain breads and cereals, adds bulk to a meal. This bulk slows stomach emptying, keeping you full longer. Having a high fiber food at breakfast helps you keep cravings down all day, and reduces the amount of calories you will eat throughout the day. Filling up on fiber also protects your intestines from disease, like colon cancer, and reduces inflammation in the gut (which also aids in weight loss). It is recommended that we get 25-30 grams of fiber per day. We can get this by making sure we have our 5 a day (fruits and / or veggies, that is).
Simple sugars ( table sugar, cookies, cakes, candies ) really are "bad carbs". Simple sugars provide calories, with little to no nutrients, and are often called "empty calories". Today, the average American consumes an average of 22 tsp of sugar per day. That is roughly the amount of sugar in 2 20 oz bottles of soft drink.
The problems with sugar are many. Sugar is the main cause of tooth decay- which is rising dramatically among children. Cavities in "baby teeth" are on the rise largely due to the switch from drinking milk to drinking sodas.
Sugar is addictive, both physiologically and psychologically. Eating sweet foods causes our blood sugar to spike and plummet, causing us to crave more. But it also causes our brains to desire more due to the positive memory of how the sweet food makes us feel.
Unfortunately alternative sweeteners are no better. Artificial sweeteners are so sweet, they also stimulate the brain to crave more sweet foods. Studies show that people who use artificial sweeteners consume more calories at the end of the day because of this phenomena.
Consumption of excess sugar in the diet in the form of sweets, candies, etc, causes triglyceride levels to rise.
High levels of sugar in the blood (from overloading the body with too much sugary foods), causes increased production and release of insulin, which encourages fat storage.
Sugar causes damage to the collagen and elastin in our skin, causing our skin to become thin, dry, and brittle, which leads to wrinkles and sagging.
Sugar causes nicks in our arterial walls, leading to plaque formation and atherosclerosis.
Sugar causes inflammation in the body. Inflammation that may lead to heart disease, cancer, diabetes, rheumatoid arthritis, and other chronic conditions.
Inflammation prevents glucose from entering the brain, leading to mental confusion, difficulty concentrating, problems with memory, and ultimately-cravings for more sugar.
High Fructose Corn Syrup
A major source of sugar in our diet today is High Fructose Corn Syrup (HFCS). HFCS is a cheap substitute for sugar that made its debut in the cola industry over 40 years ago. It also acts as a preservative, and is in almost every processed food in the store. In addition to the cravings created by the sweetness, HFCS has a huge impact on weight because our bodies do not recognize the calories from HFCS. So your body doesn't recognize the 350 calories from your biggie sized Coke, and is still looking for more calories to meet its needs.
Fortunately, the public outcry over HFCS has had some effect on the cola industry. Pepsi created Pepsi and Mt Dew "Throwback"- available for a limited time- soda made with cane sugar. Jones Soda is also made with cane sugar.
How much sugar is too much? Aim for a limit of 6 tsp of added sugar a day. That is 30 grams of added sugar a day, easy to reach these days. Sugar is a component of most processed foods. Your best bet, stick with home- made, and minimally processed foods.
Stick to whole foods- choose an orange over orange juice. Cook your own meals using whole grains, fruits, and vegetables to get the benefits of carbohydrate foods, which are loaded fiber, vitamins B, C, and E, magnesium, potassium, and iron, antioxidants, and so much more!!!
Proteins, Carbs, and Fats : The good, the bad, and the skinny on macronutients and weight management ( Part 1)
For the last 100 years, people have debated the role of proteins, fats, and carbohydrates in weight gain. And it seems that every few years, we learn something new that changes our whole perspective. Just what do each of these nutrients have to do with the size of our waists? Lets look at proteins.
Proteins
Proteins are made up of amino acids and are found in a variety of food sources. In our bodies, proteins are necessary for the formation of antibodies, transporting nutrients like oxygen to our tissues (through hemoglobin), providing structural support ( in collagen and elastin in our tendons and ligaments), for building and repair of tissues, and for muscle contraction.
The average person needs about .34 grams of protein per pound of body weight in their diet to meet the body's need for protein. A 120 pound woman would need approximately 2-3 servings of a protein food per day to meet these requirements ( i.e. 6-7 ounces of meat ). Endurance athletes and body builders need a bit more.
Its not difficult to get adequate protein today. Our best sources of protein are animal sources, such as meat, fish, poultry, eggs, and dairy products. The protein in animal products are considered "complete proteins" because they contain all of the essential building blocks needed by the body.
Vegetable proteins are considered "incomplete" because each individual vegetable lacks certain amino acids needed by our bodies. By combining "complementary proteins", vegetarians can make sure they are receiving all of the essential amino acids their bodies need.
Protein can be a great tool for weight control for a couple of reasons. Adding protein to a meal or snack slows the rate at which blood sugar is increased. This blood sugar stabilizing effect keeps blood levels of insulin at bay, discouraging fat storage. It also keeps us full longer, staving off cravings and binges. Consuming a protein filled snack about an hour before a meal helps us eat fewer calories during that meal. Adding protein to our breakfast keeps us fuller all day, preventing overeating.
A recent concern about protein foods involves the use of soy products. Soy products are rich in isoflavones - chemicals that are rich antioxidants, but also act as phytoestrogens ( plant based chemicals that act similarly to hormones in our bodies).
Soy products were previously thought to be a heart friendly alternative to animal protein, as they are complete proteins, low in fat, and contain isoflavones. They were thought to lower cholesterol, and had been promoted as part of a heart healthy diet.
Soy products have also been promoted for women going through menopause, as the phytoestrogens seemed to mimic estrogen in the body, reducing menopausal symptoms, without the cancerous effects.
Today we know, however, that soy isoflavones actually do have estrogenic effects on our bodies, and the use of soy products is now thought to be linked to.....
thyroid insufficiency ( especially in those deficient in iodine)
cancer
lower testosterone levels in men (leading to sexual dysfunction and infertility)
The American Heart Association has now stated that soy products provide no benefits to the heart, and an article in the Journal of the American Medical Association has reported that soy isoflavones do not improve cholesterol, cognitive function, or bone mineral density.
Several European countries have banned or limited the use of soy in infant formulas. Soy based infant formulas contain about 20,000 times the phytoestrogen content found in human breast milk.
The problem with soy may not necessarily be due to the soy itself, but rather the way in which soy is processed and consumed in America. The typical Asian diet contains regular consumption of soy products, however, they consume products like tofu, miso, and tempeh- soy products that are fermented. They also are consumed as condiments, rather than as the main component of a meal, in doses of approximately 10-30 mg of soy isoflavones per day. In America, we consume many soy products such as soy burgers, hot dogs, nutrition bars, and other highly processed soy foods, ( some form of soy is found in virtually all processed foods ), and in large amounts, around 80-100 mg isoflavones per day.
Reports of reduced fertility have been found among men drinking just 3 cups of soymilk a day.
The problems we are seeing with soy in America have more to due with the type of processing of the product, and the large amounts in our food supply-leading to over consumption. To safely enjoy soy in your diet, do as the Japanese, and stick with products like fermented tofu (check labels carefully, not all tofu is fermented), and limit your consumption to an occasional amount.
Proteins
Proteins are made up of amino acids and are found in a variety of food sources. In our bodies, proteins are necessary for the formation of antibodies, transporting nutrients like oxygen to our tissues (through hemoglobin), providing structural support ( in collagen and elastin in our tendons and ligaments), for building and repair of tissues, and for muscle contraction.
The average person needs about .34 grams of protein per pound of body weight in their diet to meet the body's need for protein. A 120 pound woman would need approximately 2-3 servings of a protein food per day to meet these requirements ( i.e. 6-7 ounces of meat ). Endurance athletes and body builders need a bit more.
Its not difficult to get adequate protein today. Our best sources of protein are animal sources, such as meat, fish, poultry, eggs, and dairy products. The protein in animal products are considered "complete proteins" because they contain all of the essential building blocks needed by the body.
Vegetable proteins are considered "incomplete" because each individual vegetable lacks certain amino acids needed by our bodies. By combining "complementary proteins", vegetarians can make sure they are receiving all of the essential amino acids their bodies need.
Protein can be a great tool for weight control for a couple of reasons. Adding protein to a meal or snack slows the rate at which blood sugar is increased. This blood sugar stabilizing effect keeps blood levels of insulin at bay, discouraging fat storage. It also keeps us full longer, staving off cravings and binges. Consuming a protein filled snack about an hour before a meal helps us eat fewer calories during that meal. Adding protein to our breakfast keeps us fuller all day, preventing overeating.
A recent concern about protein foods involves the use of soy products. Soy products are rich in isoflavones - chemicals that are rich antioxidants, but also act as phytoestrogens ( plant based chemicals that act similarly to hormones in our bodies).
Soy products were previously thought to be a heart friendly alternative to animal protein, as they are complete proteins, low in fat, and contain isoflavones. They were thought to lower cholesterol, and had been promoted as part of a heart healthy diet.
Soy products have also been promoted for women going through menopause, as the phytoestrogens seemed to mimic estrogen in the body, reducing menopausal symptoms, without the cancerous effects.
Today we know, however, that soy isoflavones actually do have estrogenic effects on our bodies, and the use of soy products is now thought to be linked to.....
thyroid insufficiency ( especially in those deficient in iodine)
cancer
lower testosterone levels in men (leading to sexual dysfunction and infertility)
The American Heart Association has now stated that soy products provide no benefits to the heart, and an article in the Journal of the American Medical Association has reported that soy isoflavones do not improve cholesterol, cognitive function, or bone mineral density.
Several European countries have banned or limited the use of soy in infant formulas. Soy based infant formulas contain about 20,000 times the phytoestrogen content found in human breast milk.
The problem with soy may not necessarily be due to the soy itself, but rather the way in which soy is processed and consumed in America. The typical Asian diet contains regular consumption of soy products, however, they consume products like tofu, miso, and tempeh- soy products that are fermented. They also are consumed as condiments, rather than as the main component of a meal, in doses of approximately 10-30 mg of soy isoflavones per day. In America, we consume many soy products such as soy burgers, hot dogs, nutrition bars, and other highly processed soy foods, ( some form of soy is found in virtually all processed foods ), and in large amounts, around 80-100 mg isoflavones per day.
Reports of reduced fertility have been found among men drinking just 3 cups of soymilk a day.
The problems we are seeing with soy in America have more to due with the type of processing of the product, and the large amounts in our food supply-leading to over consumption. To safely enjoy soy in your diet, do as the Japanese, and stick with products like fermented tofu (check labels carefully, not all tofu is fermented), and limit your consumption to an occasional amount.
Thursday, February 4, 2010
Nutrinomics 101
The Cost of Healthy Living
When asked what holds them back from making the changes necessary to lose weight and improve their health, I typically hear the following answers........
"I can't afford it"
"It's cheaper to eat fast food than healthy food"
" I can't afford to pay out of pocket to see a nutritionist"
" I don't have the money to join a gym"
These are the things said to me by the Starbucks toting woman whose weekly trips to Target fill the back of her Suburban. So I began to do some research, and here's what I found.
Sarah is a friend who is trying to lose weight. She is a very busy working woman. On a typical day, she makes the following stops.......and here's what she spends........
1pm - McDonalds Extra Value Meal at the drive thru...................5$
(starving, can't eat it fast enough-Quarter Pounder
w/ cheese, fries, and diet drink- because she's watching her weight)
4pm - Vending Machine snack - snackwell cookies................ 0.75$
(trying to make healthy choices)
7pm - Lean Cuisine Select meal............................................... 3$
( only 320 calories!!!)
9 pm - 1/2 pint Chunky Monkey .............................................2$
( just can't hold out any more)
Total food cost........................................ $17.75 per day
Now lets look at what she is consuming.........
Starbucks Venti Caramel Machiatto...................... 300 calories
1 Package Baked Lays........................................ 130 calories
McDonald's meal................................................ 890 calories
Snackwells cookies ............................................ 210 calories
Lean Cuisine Meal............................................... 320 calories
Chunky Monkey ................................................. 600 calories
That's a total of 2450 calories- far too many for a 35 year old, 5'2", 140 pound inactive woman. At this rate, Sarah will gain close to 85 pounds per year, and be morbidly obese before her 40th birthday.
Sarah is also getting 113 grams of added sugar- that is more than 22 tsp of added sugar in her day. This alone has a huge impact on her weight and health-but more on that another day.
Now, lets look at an alternative..............
7 am - Home brewed coffee (cream & sugar).......$1 and 180 cal
hard boiled egg, and a banana
10 am - Carton of yogurt & an apple...................$1 and 230 cal
1 pm - Grilled Chicken Sandwhich on whole .......... $4 and 500 cal
wheat bun (lettuce, tomato, mustard),
with small veggie salad
4 pm - handful of almonds and 1/4 cup dried.......$1.25 and 160 cal
blueberrries
7 pm - Grilled Salmon, spinach salad, .............. . $4 and 500 cal
and brown rice
9 pm - 1 orange and piece of string cheese........... $.75 and 140 cal
The new totals are..........$12.00 per day and 1710 calories per day
By making these changes in her day, Sarah can save herself $5.75 and 700 calories per day!
Calories:
A 700 calorie deficit alone translates to a 5 pound weight loss per month, bringing her to her healthy ideal weight in just a few months.
Money:
By purchasing and preparing her own food, Sarah can save over $170 per month.
With this savings, Sarah can afford to.......
Join the YMCA ...................... ............... $60 / month
Participate in YMCA group personal .......$90 for 2X/week
training sessions,
----- or -----
2- 30 minute massages at the YMCA .........$90
These are immediate savings; savings that are obvious and hard to deny. But what about the other savings? With her new diet, Sarah is getting an abundance of fruit and vegetables, antioxidants, good fats, and fiber-all of the nutrients she needs to avoid the downhill track she was headed on towards obesity and disease (see Nutritiacare 101).
The excuse that healthy choices are more expensive just doesn't make sense. I know that change is difficult. In future posts we will introduce the baby steps needed to make a total transformation in your health with little effort or pain.
*costs listed are estimates based on market prices for items in the Nashville, TN and surrounding areas
**calories listed are based on estimates taken from food product labels, manufacturers websites, and restaurant literature
When asked what holds them back from making the changes necessary to lose weight and improve their health, I typically hear the following answers........
"I can't afford it"
"It's cheaper to eat fast food than healthy food"
" I can't afford to pay out of pocket to see a nutritionist"
" I don't have the money to join a gym"
These are the things said to me by the Starbucks toting woman whose weekly trips to Target fill the back of her Suburban. So I began to do some research, and here's what I found.
Sarah is a friend who is trying to lose weight. She is a very busy working woman. On a typical day, she makes the following stops.......and here's what she spends........
7 am - Starbucks for a Venti Caramel Machiatto .......................4$
(just coffee, trying to watch her weight)10 am - Diet Soda and Baked Lays at the Mapco.......................3$
(a little hungry, on the way to a client meeting)1pm - McDonalds Extra Value Meal at the drive thru...................5$
(starving, can't eat it fast enough-Quarter Pounder
w/ cheese, fries, and diet drink- because she's watching her weight)
4pm - Vending Machine snack - snackwell cookies................ 0.75$
(trying to make healthy choices)
7pm - Lean Cuisine Select meal............................................... 3$
( only 320 calories!!!)
9 pm - 1/2 pint Chunky Monkey .............................................2$
( just can't hold out any more)
Total food cost........................................ $17.75 per day
Now lets look at what she is consuming.........
Starbucks Venti Caramel Machiatto...................... 300 calories
1 Package Baked Lays........................................ 130 calories
McDonald's meal................................................ 890 calories
Snackwells cookies ............................................ 210 calories
Lean Cuisine Meal............................................... 320 calories
Chunky Monkey ................................................. 600 calories
That's a total of 2450 calories- far too many for a 35 year old, 5'2", 140 pound inactive woman. At this rate, Sarah will gain close to 85 pounds per year, and be morbidly obese before her 40th birthday.
Sarah is also getting 113 grams of added sugar- that is more than 22 tsp of added sugar in her day. This alone has a huge impact on her weight and health-but more on that another day.
Now, lets look at an alternative..............
7 am - Home brewed coffee (cream & sugar).......$1 and 180 cal
hard boiled egg, and a banana
10 am - Carton of yogurt & an apple...................$1 and 230 cal
1 pm - Grilled Chicken Sandwhich on whole .......... $4 and 500 cal
wheat bun (lettuce, tomato, mustard),
with small veggie salad
4 pm - handful of almonds and 1/4 cup dried.......$1.25 and 160 cal
blueberrries
7 pm - Grilled Salmon, spinach salad, .............. . $4 and 500 cal
and brown rice
9 pm - 1 orange and piece of string cheese........... $.75 and 140 cal
The new totals are..........$12.00 per day and 1710 calories per day
By making these changes in her day, Sarah can save herself $5.75 and 700 calories per day!
Calories:
A 700 calorie deficit alone translates to a 5 pound weight loss per month, bringing her to her healthy ideal weight in just a few months.
Money:
By purchasing and preparing her own food, Sarah can save over $170 per month.
With this savings, Sarah can afford to.......
Join the YMCA ...................... ............... $60 / month
Participate in YMCA group personal .......$90 for 2X/week
training sessions,
----- or -----
2- 30 minute massages at the YMCA .........$90
These are immediate savings; savings that are obvious and hard to deny. But what about the other savings? With her new diet, Sarah is getting an abundance of fruit and vegetables, antioxidants, good fats, and fiber-all of the nutrients she needs to avoid the downhill track she was headed on towards obesity and disease (see Nutritiacare 101).
The excuse that healthy choices are more expensive just doesn't make sense. I know that change is difficult. In future posts we will introduce the baby steps needed to make a total transformation in your health with little effort or pain.
*costs listed are estimates based on market prices for items in the Nashville, TN and surrounding areas
**calories listed are based on estimates taken from food product labels, manufacturers websites, and restaurant literature
Thursday, January 21, 2010
Nutritiacare 101
Are you concerned about the health care crisis in our country today? At a time when the cost of health care is draining our economy and our own personal wallets, consider these facts..........
Today, we are spending $2 trillion dollars in health care a year
Our costliest and deadliest illnesses - cancer, cardiovascular disease, lung disease, and diabetes - are preventable
Currently we are spending $113 billion on diabetes care - which is expected to double in the next 25 years
We are spending $475 billion on cardiovascular disease each year - heart disease and stroke
It costs us $154 billion a year to treat lung disease
We are spending $228 billion to treat cancer per yer
The medical cost of obesity alone is $147 billion per year - we are the fattest nation in the world, and obesity is a risk factor for each of these chronic illnesses
Now consider these facts
Researchers estimate that losing just 5-10% of your body weight can lower blood pressure, reduce LDL cholesterol (the "bad" cholesterol), reduce the risk of diabetes, and heart disease
A 12-13 point reduction in systolic blood pressure would reduce stroke risk by 37%, heart disease risk by 23%, and death by heart disease by 25%
A 10% decrease in total blood cholesterol would lead to a 30% decrease in heart disease risk
Moderately active individuals have 20% fewer strokes than sedentary individuals
After 5 years of quitting smoking, ex smokers' risk of stroke is the same as a non-smoker
- - - - - - - - - - -
So, common sense would say, " If these illnesses are preventable, lets prevent them!" Just imagine the impact on our economy (not to mention our own personal quality of life).
In a recent speech to the American Medical Association on health care reform, President Obama stated "Our federal government has to step up its efforts to advance the cause of healthy living..."
Great, but....really? And when? Programs designed to encourage healthy living, like smoking cessation, nutrition counseling, and alternative medicine practices, have existed for decades in both the private and public sectors. Federal, state, and local governments, manufacturers, non-profits, and individuals have been creating programs to help Americans change their lifestyles, but we are still slow to get on board. Why? Largely because seeking these services means additional out of pocket spending.
Perhaps Obamacare will adequately include preventive medicine, make it accessible to all, and effectively 'advance the cause of healthy living', but I'm doubtful. This would require that legislators create effective reform policy, and that it is passed in a timely manner.
Are you willing to wait? Can you afford the extra $1,440 a year (extra) in costs you personally will incur if you are obese? Can you afford the extra $3,000 in costs a year if you choose to smoke?
You have options. You can call your representatives. You can even call the White House. But if you want real reform that will impact your health and your wallet, and you want it now, I challenge you to create your own health care plan (insert your name here _______care). Here's how.......
Lose weight
Quit smoking
Eat your vegetables
Exercise
Stop eating fast food
Stay away from sugar
(etc, you get the point)
You have the power to prevent illness and stay healthy (and then you won't need health care). You have the power to change your life. Really, only you have that power. No government plan can fix what you won't change. Sure, it may be easier if someone else pays for that appointment with your personal trainer or nutritionist, but you may die waiting. If you want to make a difference in your own health care plan, start today by changing your habits.
Are you concerned about the health care crisis in our country today? At a time when the cost of health care is draining our economy and our own personal wallets, consider these facts..........
Today, we are spending $2 trillion dollars in health care a year
Our costliest and deadliest illnesses - cancer, cardiovascular disease, lung disease, and diabetes - are preventable
Currently we are spending $113 billion on diabetes care - which is expected to double in the next 25 years
We are spending $475 billion on cardiovascular disease each year - heart disease and stroke
It costs us $154 billion a year to treat lung disease
We are spending $228 billion to treat cancer per yer
The medical cost of obesity alone is $147 billion per year - we are the fattest nation in the world, and obesity is a risk factor for each of these chronic illnesses
Now consider these facts
Researchers estimate that losing just 5-10% of your body weight can lower blood pressure, reduce LDL cholesterol (the "bad" cholesterol), reduce the risk of diabetes, and heart disease
A 12-13 point reduction in systolic blood pressure would reduce stroke risk by 37%, heart disease risk by 23%, and death by heart disease by 25%
A 10% decrease in total blood cholesterol would lead to a 30% decrease in heart disease risk
Moderately active individuals have 20% fewer strokes than sedentary individuals
After 5 years of quitting smoking, ex smokers' risk of stroke is the same as a non-smoker
- - - - - - - - - - -
So, common sense would say, " If these illnesses are preventable, lets prevent them!" Just imagine the impact on our economy (not to mention our own personal quality of life).
In a recent speech to the American Medical Association on health care reform, President Obama stated "Our federal government has to step up its efforts to advance the cause of healthy living..."
Great, but....really? And when? Programs designed to encourage healthy living, like smoking cessation, nutrition counseling, and alternative medicine practices, have existed for decades in both the private and public sectors. Federal, state, and local governments, manufacturers, non-profits, and individuals have been creating programs to help Americans change their lifestyles, but we are still slow to get on board. Why? Largely because seeking these services means additional out of pocket spending.
Perhaps Obamacare will adequately include preventive medicine, make it accessible to all, and effectively 'advance the cause of healthy living', but I'm doubtful. This would require that legislators create effective reform policy, and that it is passed in a timely manner.
Are you willing to wait? Can you afford the extra $1,440 a year (extra) in costs you personally will incur if you are obese? Can you afford the extra $3,000 in costs a year if you choose to smoke?
You have options. You can call your representatives. You can even call the White House. But if you want real reform that will impact your health and your wallet, and you want it now, I challenge you to create your own health care plan (insert your name here _______care). Here's how.......
Lose weight
Quit smoking
Eat your vegetables
Exercise
Stop eating fast food
Stay away from sugar
(etc, you get the point)
You have the power to prevent illness and stay healthy (and then you won't need health care). You have the power to change your life. Really, only you have that power. No government plan can fix what you won't change. Sure, it may be easier if someone else pays for that appointment with your personal trainer or nutritionist, but you may die waiting. If you want to make a difference in your own health care plan, start today by changing your habits.
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