Breast Cancer

Saturday in Terre Haute was Race for the Cure, and breast cancer awareness is everywhere. Breast cancer is one of the most prevelant forms of cancer, almost everyone knows someone who has had breast cancer (I've had several breast cancer survivors come through my program). All women are at risk for breast cancer, this risk only increases with age. In a 90-year life span, 1 in 7 women will get breast cancer. It can be a scary thing, especially if you have a family history. Testing and feeling are important for diagnosing. Before we look at possible cancer reducing foods; we'll look at other preventative ideas. First off quit smoking and don't start smoking. Soak up sun rays! Once again vitamin D is so important. Some suggest adequate levels of vitamin D could cut the risk of breast cancer in half. I also read that decreasing the amount of time you wear a bra, can reduce risks because bras restrict flow of lymph in breast, which hinders the cleansing process of breast tissue. This leads into foods, but obesity increases risk (just like it increases

Foods and Aging

We've just discussed aging, so now we'll look at some foods that can help you age successfully (by preventing diseases and adding other healthful benefits; plus, most importantly, they fit into a fat-burner lifestyle:

*Almonds: magnesium, vitamin E, fiber and monounsaturated fat (heart health).

*Apples: lower cholesterol and triglyceride levels; catechins (cancer preventative), quercetin (inhibit prostate, lung, liver cancer).
*Avocados: monounsaturated fat, fiber, vitamin E, folic acid, and potassium than any other fruit; beta-sitosterol (lower cholesterol); lutein (antioxidant that protects eyes and macular degeneration, safe guard cardiovascular system from athersclerosis and prevents prostate cancer).
*Beets: folic acid (heart disease and cancer), betanin (cholesterol oxidation), slow growth of skin and lung tumors.
*Blueberries: anthocyanins (oxidative stress), help brain dopamine production

Aging

Wow, this week I was going to cover aging and all the ailments that generally tend to tag-a-long with it, but I wasn't quite prepared. It is such a broad topic, that has different views, and classifications. You can't just put a number on it, it's quite complex, so I had to figure out how I'd reel it in without writing a book and getting overly scientific. Two posts is what I determined. This blog will be dedicated to the logistics and the second will deal with lifestyle and nutrition solutions. Here in the vain Western world we aging with crinkled noses and fight tooth and nail to turn back the hands of time, and discover the fountain of youth. Procedures run amuck fixing any sign or crease of true age. Women (and men) are notorious for lying about their age, always seeking to be perceived younger. There is the old adage that 'aging is a part of life,' which isn't true because not all animals age. Age is generally identified as a degenerative process, with a decrease of physical and mental function over time. Yet there are some animals (lobster, alligators, Galapagos turtles,

Mediterranean and your Midline

Today's blog is based solely on one study, but don't worry it's a good one. The Journal of Nutrition wrote about the EPIC-PANACEA study of over 500,000 participants, with 23 centers in 10 European countries. The study set a guideline of diet requirements: high intake of vegetables, fruit and nuts, routine intake of fish and seafood, lower intake of meat, high intake of monounsaturated fat (olives and olive oil), moderate intake of alcohol, and low intake of dairy. They used BMI and WC (waist circumference), both of which are usual indicators of obesity (and a large abdomen is associated with greater health, especially heart, risk) and poor health, as there measurements. They found that the Mediterranean diet correlated to better numbers. What else is interesting is that the more closely the participants followed the diet, the more calories they tended to intake. Even more, the total amount of food consumed increased evener greater, the better they followed. They explained this as energy density; calories obtained through food compared to the volume eaten. Their energy density was lower because they were consuming an abundant level of fruits and vegetables. Another key note was that they tended to have greater physical activity levels (men who were less physically active had higher BMI). The bottom line of this study: we can consume more calories, burn off them off with increased physical activity, but still enjoy eating a large amount food because of the low energy density.

International Month: Asia

Second week of international week, and our second featured region is Asia. We've all heard how Asians are so much healthier than us and live longer, so let's take a closer look. Over 43 countries follow some form of Asian diet, and nearly half of the world's population may be considered Asian (just look at China and its overpopulation). Asian cultures have lower rates of chronic diseases, such as: heart disease, diabetes, and forms of cancers. In addition they tend to live longer. Their diet tends to be high in fiber, vitamins, minerals, and antioxidants. It is mostly plant based: rice, soy, with plenty of vegetables (cabbage, bok choy, scallions, and dark leafy greens). On the other hand it is low in meat and dairy (only really consumed in India); so most of their protein and iron comes from nuts, seeds, and legumes. Food preparation is usually raw, steamed or stir-fryed. This manner of cooking and the use of spices, provides satiety. The wok is a popular tool for cooking (especially in the southeast and China) because its rounded bottom provides range for cooking at several temperatures, all in one pan. Most of the time Asian cuisine is broken down into three regions, which have developed their own cuisine through interactions of history, environment, and culture.

*Southwest (India, Pakistan, Sri Lanka, and Burma). Influences by Persian-Arabian cultures. Popular foods

include mutton, kebabs, and the use of hot peppers, black pepper, and other strong spices, in addition to ghee (butter oil). Also religion plays a role as well. Hindu's consider cows sacred, therefore they only use them for milk and do not consume any beef. Currys are also popular where yogurt is commonly used.

*Southeast (Thailand, Laos, Cambodia, Vietnam, Indonesia, Malaysia, Singapore, and Brunel. Use aromatic and lightly prepared foods while balancing quick stir-frying, steaming, or boiling with discrete spices and seasonings (citrus juice and herbs- basil, cilantro, and mint). In Vietnam rice with veggies and meat are usually served with a fish sauce, nuocmam. In Malaysia and Singapore spicy food influenced by Chinese, Muslim, and Indian cuisines, uses meat kebabs (satays) and currys.

The Philippines tend to be different because they pull from a lot of sources (Spanish, Japanese, Chinese, Islamic, and American). They usually eat three main meals and a snack (where in most places its about a balance than a number). Meat is important here (where its eaten most places, but tends to get up shown by vegetables), so they like pork, beef, chicken, and water buffalo. Not to be played down, but they do eat a lot of vegetables too, including: broccoli, bean sprouts, and okra. Currys are popular here too, but use coconut milk rather than yogurt.

*Northeast  (China, Korea, and Japan). Emphasize fats, oils, and sauces in cooking. Food is not just used for nutrition but medicinally as well. China can be broken further into three regions. The Shanghainese have distinctive red meats with hot and spicy chili pepper. The Cantonese and Chaozhao are known for their flavorful meat and veggie combos. Japan differs from the rest because fish is so popular (it is an island, therefore fresh fish and sushi or sashimi are far more common and popular). Fish or fish-based dishes are usually served with rice and sliced/salted vegetables. Korean cuisine blends the two (Japanese and Chinese). They use soy sauce, garlic, ginger, chilies, pine nuts, and sesame seeds, meals include meat and seafood. Most include gimchi- grated vegetables that are pickled with garlic, chili, and ginger.

Regional Cuisine

Yesterday we discussed some of the hunting and eating habits of South America's indigenous people, but today we'll look at what everyone else is eating. Generally South Americans tend to eat 3 large meals and 1-2 snack meals. They consume fruits, vegetables, and nuts in abundance. They don't tend to drink milk, only in their coffee (which is very popular, Brazil alone produces 1/3 of world's coffee). Coffee is drank heavily in Brazil, Ecuador, Colombia, and Argentina. They generally serve it concentrated and then diluted with evaporated milk or water. In Chile and Uruguay tea is the preferred drink. In Argentina, Uruguay, Paraguay and southern Brazil they drink yerba mate. It's a tea-like drink renowned for its medicinal properties and known as the "drink of the gods."

They believe that it energizes the body, stimulates mental alertness, strengthens the immune system, and aids in weight loss. It contains 24 vitamins and minerals, 15 amino acids, 11 polyphenols, caffeine, and is in antioxidants. It is drank out of a special metal straw (as you can see in the picture). The general cuisine tends to be a blend of cultural backgrounds (Spanish, African, East Indian, Portuguese, etc), cooking styles, and foods of colonial Europeans. Grilled meats (like beef, hogs, lambs, and goats) slowly cooked for hours are popular throughout. One popular method cooking method is an oven pit.

In Peru they refer to them as pachamanca (picture to the right), where a young pig or goat is cooked under a layer of hot stones, leaves, and herbs. A popular food (that is quite trendy) is quinoa.  It has been a staple for millions of native inhabitants, although production declined after the Spanish conquests, and at times it has only been grown by peasants (although it's popularity again is rising and it's appearing in health stores throughout the world). Quinoa is a relative of spinach and swiss chard. It is a complete protein (with 9 amino acids) and is a source of manganese, magnesium, iron, copper, and phosphorus. Many turn to quinoa when they are starting a grain-free lifestyle, be heady though, because it is a little carb heavy (53 according to the glycemic index). There are better options in my opinion, but it is better than eating bread. Let's explore these regional cuisines:

* Colombia and Venezuela: Spanish influenced. Meals tend to be served with olive oil, cheese, parsley, cilantro, garlic, and onions. Hot chili peppers are served on the side with most dishes. Local fruits and veggies are eaten in abundance. A speciality meal in Colombia is hormiga, or toasted fire ants (picture to the left)!  *Argentina, Chile, Bolivia, Uruguay, and Paraguay: major beef producers. Argentina are famous for their specialty barbecue and grilled meat restaurants, called asados. Beef is definitely the main source, although lamb and other meat varities are popular as well. The national dish of Argentina is called a matambre (and I'm actually anxious to try this one, it's pictured to the right). It's a herb seasoned flank steak rolled around a filling of spinach, sliced or whole carrots, and whole hard boiled eggs that is either poached or baked. This region enjoys hearty soups and stews daily (fish is a popular soup choice in Chile, whereas Argentinians tend to like theirs with meats, vegetables, and fruit).

*Guyana, French Guiana, Suriname: heavy influence from Africa, East India, Portugal, and China. Pepper pots are popular in Guyana (stew of cassava juice, meat, hot pepper, and seasoning).

*Peru and Ecuador: cuisine styles differentiate between the Andes highlands and the coastal low lands. In the highlands they tend to eat a lot of potatoes (bad!), whereas the lowlands make a lot of ceviches. Ceviches are a way to prepare seafood marinated in either lime or sour orange. Also popular are chile's (which are abundant). They make salsa de aji, which is chopped chili, onion, and salt usually served with meat.

*Brazil: influences are Portuguese, African, and native. Portuguese dishes include dried salt cod, linguica (a type of sausage), and spicy meat stews. Africans brought okra and dende oil (palm oil)

Benefits of Bones

This week I'll be covering the seemingly gross world of bones and offal. Today we'll start with bones. Most of us don't regularly use bones in the kitchen (most actually probably never had), but there are many benefits to eating bone marrow or just by cooking with it.  Bones seem like something you see on the travel channel with Andrew Zimmerman or Anthony Bourdain eating, or that you would see in some exotic Asian country where they use the whole animal. What's great about bones is not only are they good for you, but they're pretty inexpensive as well, so just throw them in a homemade broth! What are these benefits? A summary of The Benefits of Bone Broth are listed here:


1. Promotes healing: Bone broths have been used successfully in treating gastro-intestinal disorders, including hyper-acidity, colitis, Crohn's disease, and infant diarrhea.
2. Digestive aid: Aids in the digestibility of vegetables and meats and is hydrophilic in nature
3. Macro minerals: Contains highly absorbable forms of the calcium, magnesium, potassium, phosphorus, sulfur and fluoride as well as trace minerals
4. Gelatin and Collagen: rich in both; promoting bone and joint healing in addition to supporting digestion
5. Protein: adds easily digestible protein to your diet
6. Amino acids: Glycine, proline, hydroxyproline, and lysine are formed, which is important to detoxification and amino acid production in the body
7. Joint support: Glucosamine, chondroitin sulfate, and hyaluronic acid are produced and present for additional muscle and joint support
8. Immune system: Promotes the assimilation of vitamins and minerals and thus supports the immune system
9. Delicious and nutritious: use as soup, cooking liquid, sauce or as a tea.
10. Synergy: Finally by initially healing the GI tract, broth creates an environment for all of the nutrients being taken in, whether by food or supplementation, to increase their bio-availability to your body.
  Now that you know the benefits, how do you use them? Make a stock with them. or you can eat the bone marrow (made up of osteoblasts, adipocytes, fibroblasts, and osteoclasts). To prepare set the bones upright on foil for 15 minutes at 350 degrees Fahrenheit. When they begin to bubble they're ready. Many consider bone marrow a delicacy, but if you're not quite up to it, I'd suggest throwing some bones in your next soup stock.

Back to School Week

I figured that we'd start out back to school look at what they're feeding kids at schools these days. One third of US children are overweight (that's one in three) and the obesity rate has more than tripled the last thirty years. What's worse is obese children are more than 80% likely to become obese adults. Most would blame fast food from a fast paced life and sedentary laziness (from video games and t.v. and a complete lack of physical activity). All of this is part of the problem, but are kids getting better choices at school? I think not, potentially worse, with an array of non-identifiable meats, french fries, and utter lack of vegetables and fruit! School food is an over processed mess that is loaded with fat (the bad kind- polyunsaturated), sodium, and fructose corn syrup. Thirty percent of schools rarely offer (which doesn't even mean they serve it, it's the kids choice whether to grab the broccoli!) vegetables that does not include potatoes. The food is so over processed! A typical grilled cheese (which is still bad- refined flour and dairy) has 30 ingredients, including high fructose corn syrup. Beef and cheese nachos has 24g of fat and almost 1,500 milligrams of salts (seriously?). One slice of pizza and 20 fries contain 801.8 calories and 44.8 grams of "bad" fat (a typical diet is 2,000 calories or less, this is almost half!). Just look at this meal above. First you have the beyond greasy (it would probably take at least 2 napkins to soak up all the polyunsaturated fat) traditional rectangle pizza, with corn (high sugar grain), pretzel and cheese (refined flour, sodium, and abnormally yellow and over processed cheese), and chocolate milk (I don't promote milk period, but flavored milk have an added 4 tsp of sugar, so if you drank two of these it would be like drinking 16 oz. pop. There is fruit there you say, but it's syruped-sugary fruit that spikes your insulin even more than the pizza, corn and pretzel. You have a tray loaded with sugar and refined flour, with a high concentration of carbohydrates and virtually no protein. You almost better off eating fast food! McDonalds and Burger King have more rigorous meat checks and KFC won't even use the chicken that they serve in schools (how sad is that?) Not only is the school bad but the other food sources they have aren't any better. Nine out of ten schools offer a la carte which don't even have to follow government regulations. Kids can load up on popcorn chicken, pretzels and cheese, nacho and cheese, mozzarella sticks, and more.Worst still is the presence of vending machines loaded with pop, candy, and potato chips! What's disgusting is schools don't want to band them because of the funding they provide. So kids are getting fatter at the cost of school funds. Vending machines provide 98% of money for public high schools, 74% of middle schools, and 43% of elementary schools. Still worse is that 75.8% allow advertising of candy, fast food restaurants or soft drinks on school property. Think of those scoreboards with the Pepsi logos (disgusting)!  So if kids choose to eat school food their healthy options are limited. A lunch could be comprised of a pretzel and cheese with a pop and candy bar. What is good about this? The pretzel is refined carbohydrates that will spike insulin (plus all the sodium), then you dip it in over processed cheese (probably with a higher concentration of omega-6). Then you wash it down with cups of sugar to raise your insulin even more and you top it off with a sugary desert (and we wonder why diabetes rates are skyrocketing in kids!). They are getting virtually no protein in this meal (at least not any complete sources of protein), so they have nothing to feed or fuel their growing bodies and growth hormones. This is sick (it literally makes my stomach turn at thinking that this is what are kids are eating). School is supposed to be a place of learning, but really it's counterproductive, when they're being fueled with junk! Malnutrition actually compromises intelligence and academic performance. So pumping them with all this toxic poison is making them do worse in school. The long run is worse. Being overweight puts them at risk later on in life (and now because they're susceptible now to diabetes) for cancer, cardiovascular disease, osteoporosis, hypertension, gall bladder disease, liver disease, sleep apnea, and high cholesterol. What to do? Start your kids young! Don't feed them grains, starches, and sugars (how can you crave something that you've never had, eating sugar after not having it for awhile, it is violently sweet and these kinds of food would probably make you sick). Start at home, though, don't have it in the house and teach them the right way to eat. Prepare lunch ahead of time (just like you would prep your own food ahead of time). It takes just a little bit of time to plan and pack meals ahead of time.What to pack? Saturday we'll post some sample menus and examples. If you want to take it further, challenge your school system (whether locally or at higher level like state). The first step is to be aware of the poisonous cafeteria food!

Awesome Almonds

We have talked about almonds already (great for the heart, weight-management, and good source of antioxidants), but I promised to explore or give examples of some almond products. Without further adieu here are some fabulous almond products:
Almond Flour (or you might also see meal): Flour are almonds blanched and then ground almonds with the skin off; whereas, almond meal is simply whole ground up almonds. Great alternative to traditional flours, although it is denser so you have to be careful when replacing it for regular flours. It's gluten-free as well, which is great for those with gluten-intolerance. I would recommend it for any one on a maintenance program (not during weight loss because of it's high fat content because it is really low in carbs), although not for use all the time (try to eat foods in their whole, natural forms). A fourth a cup contains: 15g fat, 5 grams carbs (3 of which are fiber so yields 2 g carbs), and 7 grams of protein. It has a nice flavor. I'm currently working on a cookie recipe for once I'm not in weight loss mode (possibly with almond butter!). All-in-all it is a good flour alternative, but keep in mind that you don't want to overdo it and don't use a lot because it is so dense.
Almond Oil: Great source of monounsaturated fat (62%). It can be used to cook at medium to high heat. Olive oil is always my first choice, but sometimes I like to add almond oil to add some flavor. It has a nice smooth taste. You can add it to protein shakes for some added taste and fat, or add it to some protein pudding (check Saturdays recipes). Make yourself a salad and use it as a dressing, there are many options.
I like the La Tourangelle brand (I sale it at my shop, but it's relatively easy to find)
Almond Butter: Love peanut butter? Well here is your alternative. It is rich in protein, fiber, and essential fatty acids. It has a great taste and is better than peanuts butter (which has the wrong kinds of fats-polyunsaturated). You won't be using it to make PBJ sandwiches, but try it in protein shakes or with celery. You can buy it in the store (I sell the Blue Diamond brand) or you can make your own (simply process some almonds until they turn creamy).
Almond Milk: made from almonds that have been soaked, crushed, and strained to a pulp. I'm not a big abdicate of dairy products, but you could use almond milk in protein shakes (although I would recommend splitting it with water). My wife likes to use it with her isopure (a type of protein) before bed for a type of 'hot chocolate'. Fill a mug 1/3 full of milk, fill the rest with water, add the protein and nuke in the microwave for a minute, stir, and add one sweetener if you need to. It's a tasty way to get your protein in before bedtime (and retain muscle tissue).
These are all possible alternatives to replace old habits (grains- white or wheat bread, peanut butter, and milk), so dig in (with caution)!

Green Week: Thermogenesis

The more and more I read the more convinced I am that I am on the right path with my eating. Stop eating grains, starches and sugars and load up on vegetables, lean proteins, and low-glycemic fruits. I've incorporated thermogenic foods into my program for awhile, so I figured today as part of Green Week that we'd cover thermogenesis. What is thermogenesis? One of the biggest energy expenditures in humans is thermic, or heat energy. So thermogenesis is the creation of heat. We can do this through exercise (warm muscles work more effectively than cold muscles). We also thermo-regulate. The body does this by shivering (done by the muscles to create heat) or non-shivering (diet induced). When we're cold or eat lots of food the hypothalamus gland triggers the sympathetic nervous system (which controls things like heartbeat and breathing) to release neuroepinephrine from the synapse. This turns up thermogenesis (or think of it as turning up a thermostat) so less energy is used for work and storage and less goes to fat. This increase in thermostat causes less appetite (same as with exercise, it increases metabolism and you feel more energized). This is all important because you want to eat foods with higher thermogenic foods. Heat producing foods help burn stored fat and increases energy levels. They take calories to consume! Take for example broccoli (which already has few total calories) but in terms of thermogenesis has even fewer actual calories. This means you should try to consume carbohydrate foods with a higher thermogenic per unit of carbohydrate, which means you can consume more food! In addition eating these food correlate to a better metabolic rate and satiety. So basically you're eating MORE, food volume is important for appetite regulation. In addition thermogenic foods tend to be lower in carbohydrate total because you subtract fiber from carbohydrate total to determine "active carbs". Carbohydrate dense foods are nutrient sparse and carbohydrate sparse foods (thermogenic) tend to be nutrient dense. What foods are good at providing thermogenesis? The best thermogenic fruits are: apples, apricot, blueberries, cherries, peaches, strawberries, raspberries, pears, and grapes. Lean proteins are also a great source, which use 30% of the calories they contain just for digestion and processing. Usually when I talk about thermogenesis I look at vegetables. The following vegetables don't even count toward a daily carb limit (eat unlimited quantities): asparagus, broccoli, cauliflower, Brussels sprouts, celery, lettuce, cabbage, mushroom, radish, radicchio, and spinach. Bottom-line consuming lean proteins and large amounts of thermogenic vegetables is the way to go. You won't starve- you can eat UNLIMITED amounts of the vegetables. You eat more while consuming less carbs and calories, but get more nutrients!

Water Week

I like themes, so this weeks theme is going to water; benefits of water, products of water, anything is possible. Today, however, we are fist going to examine the benefits of drinking water. As most should know by now I believe in drinking water in it's purest form (no longer do I drink anything else, no coffee, pop, or anything sweetened artificially). Most people know that they should drink it (drink 8 glasses of water a day, I'm not going to give a number but am just going to start with Drink It!), but prefer to suck down various sources of unhealthy or nutrition less beverages. "I don't like the taste of water," seriously there really isn't a taste to water, that's just another lame excuse. Why drink water? First let's look at water and then we'll get into the benefits. Over half of your body is comprised of water (55-78% depending on body size). Let's break this down further into the organ percentages comprised of water: brain 90%, muscle 75%, bone 22%, and blood 83%. Water works in the body to transport nutrients and oxygen to cells, helps metabolism,, protects vital organs, helps absorb nutrients,  moisturizes air in the lungs, detoxifies, protects and moisturizes joints, and regulates body temperature. Lacking water (dehydration) can cause tiredness, migraines, constipation, muscle cramps, kidney problems, and dry skin. Let's look at the benefits of drinking water now:

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  Weight Lose: flushes by-products of fat breakdown down. In addition it provides satiety and reduces hunger. Plus it's a guarantee zero calorie drink
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  Natural headache remedy: often times headaches can be caused by dehydration, so keeping hydrated can prevent them.
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  Healthier skin (younger looking): water increases skin elasticity, replenishes skin tissue, and moisturizes skin.
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  Better productivity at work: because the brain is mostly water, then drinking water can help you think and concentrate better, in addition to being more alert.
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  Better exercise: helps fuel muscles.
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  Helps digestion and constipation: raises metabolism.
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  Less cramps and sprains: helps to keep joints and muscles lubricated.
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  Less likely to get sick.
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  Relieves fatigue: flushes out toxins and waste products, other wise organs (like the heart) have to work harder and you and your organs become exhausted.
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  Reduce risk of cancer: studies show reduced risk of bladder and colon.

Pretty simple blog today and it's an easy step you can take to improving your health, so drink up!

Organic Fruits and Veggies

Today's topic is pretty broad and general, but it is important to discuss the carbohydrates that I do eat. I don't recommend not eating any carbs, I say no grains, starches, or sugars. Carbohydrates are the other macronutrients (we've already discussed fats and proteins). Fruits and vegetables provide essential vitamins, minerals, and fiber (all of which are important to protect against chronic diseases like stroke, heart disease, and cancers). They're pretty as well, just look at the picture (this is Pikes Market, by the way, which I would highly recommend going to if you are ever in the Seattle area). All the color and variation is important though. Eating a variety of fruit and vegetable colors provides a range of nutrients (fiber, folate, potassium, and vitamins A and C). Friday's Featured Food page we'll look at a fruit or vegetable for each color and give benefits. Now that we know some of the benefits of fruits and vegetables, let's look at why we should buy organically grown products. Nowadays produce are hindered with hormones and sprayed with pesticides, and we don't know the effects of what these will do to our bodies. One thing about organic is that you get the benefits now without having to wait for the results of these additives and the lasting detrimental effects they may have. There are additional reasons to eat organically though.
*They are hormone free. There is one theory that growth hormone in foods could add to current issue of kids growing up faster and hitting puberty at younger ages.
*Pesticide and Herbicide free. These are poisons used to prevent weeds and bugs, however, they can still contain trace amounts in regular fruits and veggies.
*Higher nutrient levels. Organic fruits may appear smaller, but regular fruits and vegetables bigger size is due to water.
*Prenatal benefits.
*No artificial coloring, what you see is what you get when you bite into it.
*Tastes better. Because they are allowed to grow and mature at their own pace they have a "home grown" taste.
* Promotes a healthier water table. Traditional farming methods allow for poisons (pesticide/herbicides) to make their way into our drinking water.
*Higher levels of antioxidants- Organic fruits are usually fresher and from a local source so they contain higher levels of antioxidants (important to protect against chronic diseases like stroke, heart disease and cancer)
* Supports local economy since most stores have to purchase from local farmers.
One other side note is the benefits of plant food in preserving muscle mass. A study at Tufts concluded that potassium-rich plant foods can help older individuals to maintain lean mass. I wouldn't suggest going hog wild with all fruits and vegetables though. Try to eat more vegetables than fruit because there carb numbers are lower than fruits. Also seek fruits that are lower glycemic (so that you don't spike insulin levels). Great fruits are cherries, blueberries (check out one of Featured Food blogs), blackberries, strawberries, apples, and grapefruits. Fruits to avoid are tropical fruits like watermelon and pineapple. Vegetables eat in unlimited quantities; vegetables that are thermogenic are best. Thermogenic vegetables include: spinach (another Featured Food), mushrooms, raddishes, cabbage, broccoli, cauliflower, Brussels sprouts, asparagus, zucchini, and celery. Fruits and vegetables have numerous health benefits and come in a variety of color. What would I do? Go and make a big colorful salad (spinach, leafy greens, maybe strawberries and blueberries topped with olive oil; skies the limits and the options are limitless) and eat up!

Protein Power

Ok so since yesterday's article was so lengthy we're going to keep it short and sweet today with something we should all be familiar with: protein. We all know that eating protein (like the grass-fed meat and eggs from yesterday) is essential to any healthy eating program. Protein is a macronutrient (carbohydrates and fat are the others), with 4 calories per gram. It is comprised of amino acids. There are 22 amino acids (some of them essential and some of them non-essential). Proteins are great because they build and repair tissues; in addition to making enzymes and hormones. They are the building blocks for bones, muscles, cartilage, skin, and blood. This is why protein is so essential to a healthy eating program, because it helps to maintain muscle tissue. We need to consume protein because the body does not store it, so there's no backup supply when your body needs more. There are complete proteins (eggs, meat, and fish) and incomplete proteins (which nuts like almonds make a healthy choice). A great thing about protein is that it helps diets because it provides satiety (fullness). Recommended amounts of protein would be at least 0.5 grams per body of lean mass (more depending on your activity level). A good estimate example for someone like my daughter Brittany, who is fairly active and has a lean mass of 105 would be 84 grams per day (105 x 0.8). Following the guidelines, you would consume 320 to 440 calories from protein sources. Proteins are tasty and fulfilling, and there is no reason not to eat them (your body NEEDS them).

Saturated Fat, Evil?

I've discussed fat already and briefly mentioned it in the coconut article, but now let's delve deeper into the topic with saturated fat. I liked this article that I read on coconut oil. According to it farmers started feeding pigs polyunsaturated fats (like corn oil) to fatten them up. Then the low-fat trend started and consumers demanded leaner cuts of meat. When pigs got closer to slaughter the farmers switched them to saturated fats (like coconut oil) in order to lean them out. At the end it pointed out that grocery stores carry mostly polyunsaturated fats; so in the end people are getting obese, while pigs are getting leaner (it's sad, but really it makes total since). Look at societies in the South Pacific (once again check last Monday's post) where their diets are predominately coconut. They have a great track record of health and lack of heart disease and obesity (at least until they're introduced to western foods). Another example are the Inuit, who consume high levels of saturated fat, especially animal fat and lard like from fish (high in omega-3's as well). They're known for their health.
When you look at a saturated fat (like above), all of the carbon molecules are attached to a hydrogen. This makes it stable, so that it is resistant to high heat damage. Saturated fats are important (half of a cell's membrane are saturated fat) because they have large amounts of fat-soluble vitamins (K2, A, D), in addition to being a great source of energy. What other benefits can we get from saturated fats? They: make cells firm, are important for calcium in the skeleton, lower Lp (indicates heart disease), protects the liver from alcohol, is important to the immune system, helps retain omega-3 fatty acids, the fat around the heart is mostly saturated, protects against microorganisms in the digestive tract, and is used in times of stress.
So why does saturated fat have such a bad reputation if it does all these wonderful things? That cholesterol thing, right! It's true that saturated fats increase LDL levels, but they also increase HDL (the "good" cholesterol). Most assume that LDL's are predictive of heart problems, really we should look at triglycerides (which are a better predictor of health problems; and what increases these? You got it, carbohydrates!) A HDL/triglyceride ratio or Omega-6/Omega-3 ratio are better precursors. Only when LDL is oxidized do we need to worry and saturated fatty acids aren't prone to oxidation.
I know this goes against what most of us believe or have been taught. At first, even I was skeptical about accepting saturated fat. But all the reading on fats makes sense, and I am so convinced that grains, starches, and sugars are the demise of the obesity epidemic; and maybe conventional wisdom and things we are sure of, may be doing more harm than good. My recommendation, grabbing fat before starch: try extra-virgin coconut oil (it's one of my favorite things now). Believe me, I've switched to fat and I've been tested (SIP) and had phenominal results. It works, so ditch conventional wisdom and do what makes true sense.

Crazy for Coconut!

Since we're on the beach today, I thought it would be appropriate to address the health benefits of a tropical fruit, the coconut. Recently I've been turned on to the wonderful benefits of coconut and it's uses. Coconut is a staple in many Pacific Island cultures (with great health history), so much that it is known as "The Tree of Life." Over 1/3 of the world's population depends on coconut for food or economically. We're going to look at individual products of coconut (especially coconut oil), but before we do let's look at some of the benefits of coconut, since it is considered a functional food because of its benefits beyond nutritional content. It is used around the world to treat: asthma, baldness, bronchitis, bruises, burns, colds, constipation, earache, fever, flu, gingivitis, jaundice, kidney stones, lice, malnutrition, nausea, rash, sore throat, swelling, toothache, tuberculosis, tumors, ulcers, and upset stomachs.
Besides all of this coconut tastes yummy and provides a great amount of "good" fat. Also it has a low active carbohydrate rate because they are packed with fiber! What are some sources of coconut? Let's take a closer look.
* Coconut Milk- a mix of shredded fresh coconut meat with water, then pressed through a cheesecloth. One-fourth cup contains 12 grams of fat.
* Coconut cream- is essentially coconut without the water. It is thicker and pastier than the milk. Be careful when purchasing because grocery products are often sweetened.
* Creamed coconut- is a solid block made of pure flesh that is pulverized into solid block form. It's great in sauces and curries.
*Coconut butter- the whole coconut flesh (fat and solids both). It's not good for cooking at really high temperatures though. Two tablespoons contains 18 grams of fats.
*Shredded Coconut- thin strands of coconut that you can add to sweeten.
*Desiccated Coconut- coconut that is finely ground and unsweetened. It's great to sprinkle on top of fresh fruit!
*Coconut flour-this is one of my great new finds! For those having a hard time getting rid of bread, this is a good supplimentation. You can also use it to coat and fry with (shrimp, chicken or vegetables). Warning it is somewhat dense though so a light coating is best. Also if using it to replace regular flour you have to add more water. Two tablespoons contains 1.5 grams of fat, 10 grams of carbohydrates (9 of which are fiber, so 1 active carb!), and 2 grams of protein.
*Coconut oil- last but not least, we'll cover coconut oil! Coconut oil contains a medium chain fatty acid, which is also found in breast milk (besides breast milk coconut oil is the best source of lauric acid and medium chain fatty acids). Diets with lauric acid form monlaurin, which destroys viruses (HIV, measles, herpes simplex virus-1, vesicular stomatitis virus, influenza, and cytomegalovirus.)
Research has proven that consumption of diets high in medium chain fatty acids leads to increased metabolism and weight loss. When medium chain triglycerides replace Long chain triglycerides the body is less inclined to store fat. Studies have shown that a meal with MCT's can increase basal metabolic rate by 12%! (LCT only raised it 4%). What about all of the saturated fat in coconut oil (I am going to do a seperate article on saturated fat, but this is a nice starter). First off, there have been plenty of studies done on socities who consume high saturated fat diets. In the 1960's a study was done on the South Pacific Islands of Pukapuka and Tokelau. Over 60% of their caloric intake came from the saturated fat of coconut oil. What scientist found was a healthy and lean population, relatively free of modern diseases (including obesity). Also vascular disease was uncommon (which saturated fat is portrayed to be the villain of, but once again we know that general knowledge and what the government tells us isn't what's best (low fat trend)). Just as a taste of later columns, saturated fat help with cell structure, protects the liver, helps omega-3's and the immune system.
I hope that this information has been helpful, as I've said, it's been just recently that I've learned about how terrific coconut is (as a matter of fact I'm getting ready to start stocking it at my facility). I've had great results with the flour and love the flavor that the oil brings to my meals (note: the oil should be solid at room temperature and is great for cooking at high temperatures), also have had positive feedback from my clients in cooking class, who tried the coconut shrimp. So stop by our store, or any health food store or Asian market and pick up some coconut products today!

Olive Oil

Most of us know or have heard of olive oil being a “good fat”. But why all the attention on olive oil and the Mediterranean diet? First let’s look at where olive oil comes from. Olive oil is made from olives (duh!). Once the olives have been picked they are then pressed (usually with a millstone). Most of the world’s olive oil is produced in the Mediterranean area, with Spain actually producing the highest percentage. The International Olive Oil Council (IOOC) defines quality standards and monitors authenticity. Most of the world’s olive oil is produced in IOOC nations. The U.S., however, does not belong to the IOOC. The USDA sets its own standards. Virgin oil is produced physical and not chemically. It has no processing (or at least it’s not supposed to) except for washing, decanting, centrifuging, and filtering. Virgin olive oil has an acidity of less than 2%, whereas extra-virgin olive oil has 0.8 or less percent. A sign of a good olive oil is a peppery aftertaste (which comes from the antioxidant tocopherol). Extra-virgin olive oil is considered superior because it contains the most polyphenols.
Olive oil high in polyphenols helps prevent cell aging and osteoporosis, as well as improving the lives of those with oxidative stress. In addition, olive oil has a great track record with heart disease and cancers. A six year study based on a Mediterranean-style diet showed that olive oil can reduce the risk of mortality by 50%. Another startling number is a case study which showed olive oil can lower risk for coronary heart disease by 47%! How is olive oil able to benefit the heart so much? Monounsaturated fats (like olive oil) are less likely to oxidize LDL (“bad” cholesterol), therefore cholesterol is less like to stick to the artery walls and form plaque, which ultimately leads to heart disease and stroke. Now for cancer! Oleic acid (main monounsaturated fatty acid) reduces Her-2 neu oncogene. This is associated with aggressive growth of breast cancer tumors. In addition most current research shows that olive oil consumption can reduce the risk of colon cancer.
Most notably are olive oil’s anti-inflammatory properties. Belly fat is associated with metabolic syndrome, obesity, and an increased risk of heart disease. Studies showed that a Mediterranean diet (with olive oil) was better at reducing belly fat than a high carbohydrate diet. Olive oil increased adiponectin, which, regulates sugar and metabolism, improves insulin sensitivity, and has anti-inflammatory effects. Less inflammation lowers asthma and rheumatoid arthritis rates, along with other chronic diseases. Polyphenol (oleuropin and hydroxytyrosol) lessen inflammation, therefore helping prevent bone loss and osteoporosis. Hydroxytyrosol prevents LDL oxidation, and platelet build-up. Also it is able to freely enter cerebrospinal fluid; it is beneficial to Alzheimer’s, Parkinson’s, and other degenerative diseases.
My advice for selecting oil is to look for an extra-virgin olive oil. They’re less processed. I like olive oil from the Mediterranean because they’re a quality, fresher grade of oil (note they are pricier). Cheap or less expensive brands from the grocery are usually lacking in the beneficial polyphenols. I like one’s from the Italian region, especially the Olio Beato (it contains high concentrations of hydroxytyrosol, therefore it’s great to fight inflammation, take with fish oil for even greater benefits). Good olive oil is characterized by a peppery aftertaste and should be smooth and almost buttery.

Fat Makes You Fat?

For decades Americans have fed into the low-fat trend, but is it the fat making us fatter (since obese rates only continue to rise). Low-fat or no-fat labels can be seen anywhere, but what's in the food if there's no fat (often times fat-free foods are loaded with sugars). Fat-free ice cream, come on! Really? Studies by Cornwell show that this low-fat trend also leads to overindulgence. When eating low-fat snacks, consumers ate 28% than they usually would (same as ordering fast food with a diet pop). Part of the benefit of fats is they provide satiety. Before we get into all the benefits lets look chemically at fats.
Fats are compounds made of carbon, hydrogen, and oxygen of different lengths and orders. Monounsaturated fats contain only one double bond. Oils like olive, flaxseed and sesame seed are monounsaturated, but they contain varying percentages. For instance olive oil is 75% monounsaturated, whereas canola is 60%. Polyunsaturated fats contain more than one double bond, you can identify them because they're liquid and go rancid easily. Includes: soybeans, peanut, and fish oils. Next let's look at the essential fatty acids; of course we're talking about Omega-3 and Omega-6 fatty acids. What's important is ration, which should ideally be 1:1, since Omega-6 excess can cause inflammation. There are two long-chain omega-3 fats eicosapentaenoic (EPA) and docosanexaenoic acid (DHA). DHA is a vital fat for the brain, whereas EPA is a key fat for health. Over half the brains weight is fat (mostly DHA) which is important for information transfer, vision reception and mitochondria production of energy (ATP).
Now for all the wonderful benefits of fats. First off, it can be used as an energy source. When you don't consume foods that spike your insulin levels, then your body has to use fat storages to provide a more constant energy level throughout the day (which is great for weight loss). Also it provides satiety. Monounsaturated fats slow how fast carbohydrates enter the bloodstream and release cholecystokenin (CCK), which tells your brain to stop eating. A Harvard study showed that a high-fat diet vs. a high carb diet had better metabolic responses and fat loss (because using fat as an energy source actually uses your excess fat storage).
How about fish oil? There are no reasons not to take pharmaceutical (purest and reduced crude oil) fish oil. It increases dopamine and serotonin levels. What's so great about these neurotransmitters? Dopamine enhances concentration, organization and spurs you to action. Serotonin is your feel-good sense and stress suppressor. So in turn benefits of fish oil are increased creativity and calmness, better handle on stress, better memory, and greater concentration. Not enough? Omega-3's also reduce risks of blood clots, high blood pressure, arthritis, autoimmune disorders, depression, Alzheimer's, and ADHD.
So I can eat whatever fat I want? Wrong! Avoid all hydrogenated fats. This includes trans-fats and interesterified fats. They reposition hydrogen and create chains your body cannot recognize, which in turn can lead to inflammation.
In the end it's simple eat good fats in place of grains and starches. They have little impact on insulin and are an excellent energy source. Wouldn't you rather eat satisfying-flavorful dishes, that will actually lead to effortless weight loss. How could you resist all those other benefits of eating fats (better concentration and creativity, lowered risk of heart disease, autoimmune diseases, and cognitive disorders). Need I say more, fat doesn't make you fat, the three poisons do (grains, starches, and sugars).