Weight Loss Myths and Real Strategies for Long Term Success

I am surely not alone in despising the mainstream meaning of the word "diet." It implies subjecting our bodies and minds to some sort of short-term deprivation in order to reach a desired goal. It is typically thought of with disdain, but something that can be endured because we know it will be over at some point. You can obviously sense my opinion on the matter! This "diet" model simply does not work!! I say this not only having read tons of research and undergone formal education, but through personal experience, too! Sure, maybe we will lose some weight in the short term if we vastly restrict our calories, cut out major food groups, do a drastic detox/cleanse, etc...but afterwards we almost always gain the weight back, and then some. Why? For multiple reasons, including slowing down and doing permanent damage to our metabolism, depriving our bodies of nutrients so we physically and mentally crave foods and then go crazy (binge), and never learn how to change our way of eating for the long term that will permanently sustain weight loss.

#1 Weight Loss Myth


If you follow my blog, you already know this: sources of dietary fat do not make us fat. Well, trans-fats (hydrogenated) will certainly make us fat, but real, good sources of fats will actually help us lose weight. We are a culture obsessed with low/no fat foods, yet according to the Journal of the American Medical Association in an October 2002 study, 64% of Americans are overweight. Healthy fats (see previous blog for more details) like olive oil, coconut in all forms, nuts, seeds, and avocados are essential to weight loss. Medium chain fatty acids (like those found in coconut oil) increase our metabolism according to Mary Enig and Sally Fallon in their book Eat Fat Lose Fat. They go on to say:

"Instead of resulting in weight loss as promised, eating a low-fat diet can spark food cravings that lead to overeating. Instead of making you healthy, avoiding healthy fats can actually undermine your health because you need fats for countless bodily functions...rich, delicious foods are nature's gift to us, in contract to processed foods, the creations of the food industry."


The Law of Thermodynamics


Thermodynamics is the study of the inter-relation between heat, work, and the internal energy of a system. What this boils down to for weight loss, is that you have to burn more calories than you take in, plain and simple. However, many people (including conventionally trained nutrition professionals) stand by the theory that a calorie, is a calorie, is a calorie. As long as you're burning it, you'll lose weight (hey just look at the genius who did the twinkie diet! Hmm...I'd like to check back with him in a year, if he's still alive and able to talk).

Yes, of course scientifically this holds true that we cannot eat more calories than we burn and expect to lose weight. But eating certain foods will increase our metabolic rate and our level of satiety (we will feel full), therefore promoting further weight loss. Enig and Fallon give some examples of symptoms you may be experiencing that are indicators of nutrient deficiencies in your body that lead to over-eating and sluggish metabolism:

• Weight slowly creeping up
• Can't lose that last 5-10 pounds no matter what
• Low energy
• Feeling hungry even after a meal
• Craving fried, sweet foods
• Experiencing an energy crash mid-afternoon
• Feeling too fatigued to exercise

These are most likely signs that your diet is not only deficient in fat, but therefore deficient in essential nutrients. Your body, via these symptoms, is trying to tell you something, but because we have come to fear eating real foods, we ignore it and blame ourselves for not having the will-power to stick to a diet.

Blood Sugar Regulation

One of the most essential parts to successful weight loss is blood sugar regulation. When our blood sugar drops, we become ravenously hungry and are much less likely to discern between healthy and non-healthy foods. If we eat at regular intervals throughout the day, and include healthy proteins and fats in each of these meals/snacks, our bodies are able to sustain energy throughout the day never getting to that famished point. Foods that will cause more dramatic crashes in blood sugar include starchy, high carb foods (even whole grains, to a certain extent), but particularly refined carbs and sugar. That is why eating a breakfast high in protein and good fat (eggs and organic bacon/sausage, for example), will set you off on the right foot for the day to come.

Tips and Tricks

While there is no secret trick to magically lose weight, here are some pointers:

• Getting enough good quality protein (20 grams of protein/meal for an average, healthy adult)
• Avoiding inflammatory foods like: soy, refined carbs (including processed "whole wheat" bread), sugary foods
• Supplementing with 2-3 tbsp/day of coconut oil (however you want to take it, I like melting it throughout the day in herbal tea, about 20 minutes before a meal). 
• Lowering stress! Stress produces excess cortisol, which increases insulin resistance. Cortisol is the hormone that gives us that "spare time" layer of fat around our abdomen. This includes getting adequate sleep.
• Exercise is key, but not too much. Excess exercise, especially cardio, can actually increase your cortisol levels, leading to weight gain.
• Examine toxicity. If you suspect weight loss resistance, it might be a toxic load issue (think environmental toxins like mercury, lead, arsenic, etc). There is a great hair analysis that can test for heavy metal toxicity, which certainly works against weight loss.
• Making sure your Omega 3:6 ratios are in line. Most Americans are deficient in Omega 3 fatty acids (the kind found in cold water fish), and too high in inflammatory Omega 6's (found in vegetable oils like canola). Omega 3's boost the bodies fat burning capacity, so consider including more wild fish in your diet (see the environmental defense fund's guide to safe fish choices: http://www.edf.org/page.cfm?tagID=1521), or if you will not/cannot eat 3 servings of fish/wk, supplementing with a fermented cod liver oil may be a good choice for you. Green Pastures is a great brand and can be purchased online.

Lastly...

These are just a few of many tips that can help you achieve your weight loss goals. Really the most important step is developing an individualized plan that will work for your lifestyle, including both diet and exercise. If you have further questions, or wish to work with me one on one to talk more about how to do this, please contact me directly!

Suggested Readings

Eat Fat Lose Fat, Sally Fallon and Mary Enig

The End of Overeating: Taking Control of the Insatiable American Appetite, David Kessler, M.D.

Stress and Digestion

After weeks of preparing for my personal trainer exam, and recently being in the midst of major job and life transitions, I feel as if my body has been on high alert. So I figured since stress has been something effecting me as of late more than usual, what better time to examine how stress really effects not only our mood, emotions, relationships, etc, but also the profound impact it has on how we digest and assimilate our food.

I have always been the kind of person who does not stress easily. In fact, at my last job as a case manager in a child abuse prevention program (a job many people would consider high stress), I won the Zen Buddha Award 2 years in a row. For better or worse, sometimes even I wonder how I am not more stressed in certain situations. With that being said, lately this has absolutely not been the case, and I know I've been taking on entirely too much (and if I feel this way, an average person's head may have actually blown off their body by now). So, lets begin by taking a look at the bodies' nervous system...

Sympathetic Nervous System

This part of the nervous system's main objective is to mobilize the body's reaction under stress, particularly the "fight or flight" response. In addition, it controls most of our major organs. For example, it increases the rate and contraction of the heart, dilates our pupils, inhibits peristalsis (wave-like muscle contractions that allow food to move through the digestive tract), and increases renin secretion (an enzyme produced by the kidneys that raises blood pressure). The sympathetic nervous system is always activated at some level in order to keep our bodies in a state of homeostatis.

Parasympathetic Nervous System

This part of the nervous system is in control of regulating our organs and glands unconsciously, or when we are in a relaxed state. Examples are urination, tears, sexual arousal, salivation, defecation, and digestion. The parasympathetic nervous system (PNS) is often described as our bodies mode of "rest and digest." So, you see where I'm going with this?

So???

Point is...if we are always in a sympathetic nervous system dominated state, we physically cannot (among other things) digest our food. Our bodies have to be in a relaxed state for the digestive processes to function, and for us to assimilate the nutrients of food. Elizabeth Lipski, Ph.D. in her book Digestive Wellness, asserts that "The mind-body connection plays an important role in digestive wellness. Stress plays a large role in ulcerative colitis, skin conditions, and autoimmune problems. In fact, nearly all health problems are due to stress: physical, emotional, or environmental." The study of the mind-body connection, particularly the stress-disease connection, is utterly mind blowing and I will address this broader topic in a future article. For now though, lets just stick to digestion.

As mentioned above, being in a state of high stress literally stops our digestion. This can lead to partially digested food particles passing through our intestinal tract, causing leaky gut (intestinal permeability), candida overgrowth, and disease. If we are in a sympathetic nervous dominate mode, our bodies are producing excess cortisol, the "stress hormone." Cortisol is a good and necessary hormone, as it allows our bodies to react quickly in times of stress, supplies us with short bursts of energy when needed, lowers sensitivity to pain, and a temporary increases our immunity (ever notice that you can maintain when preparing for a big exam/presentation/event/etc, but immediately afterwards your body crashes?). However, according to Elizabeth Scott, M.S., longer term raised cortisol levels lead to an array of problems, including:

• Impaired cognitive performance
• Lowered thyroid function
• Blood sugar imbalances
• Decreased bone density
• Decreased muscle tissue
• Higher blood pressure
• Lowered immunity, more inflammation and slower wound healing
• Increased abdominal fat (cortisol is released by the adrenal glands and gives us that "spare tire" that we know and love

Now that we know we don't want to be in a sympathetic dominated mode more often than we should, lets look at some ways to be a bit more relaxed.

Ways to de-stress

Obviously, simply ridding ourselves of stress is much easier said than done, and some of you might even be laughing at the prospect. Our modern day, high stress world does seem to make it nearly impossible. However, once learning about the deadly effects stress has on our health (I have only scratched the surface here), we must create space in our lives for relaxation. This is a lesson I am very much learning, as well. Here are a few ways to incorporate simple de-stressing techniques every day:

• Meditation: check out these great resources for various meditation techniques and find one that works for you: http://www.freemeditations.com. http://www.project-meditation.org has a free download for a meditation technique, and I have heard very good reviews.
• Yoga or other stretching
• Exercise, but not too much! When we are in periods of high stress, intense exercise can raise our cortisol levels. Stick to light cardio and strength training. Be outside if possible!
• Deep breathing!! This is the most important and can obviously be achieved by meditation, yoga, and exercise. If you don't have time for anything else, though, taking 10 deep belly breaths will automatically engage the parasympathetic nervous system. Breathe slowly in through your nose, hold for a second, then slowly out through your mouth. Try taking a few of these deep breaths while sitting down to a meal, before you start eating. This alone will help digestion.
• Don't eat while engaging in other activities. This includes TV, computer, reading, standing, driving, etc. Just sit, be grateful for your food, enjoy every bite, notice the flavor and texture, eat slowly and chew thoroughly. Put your silverware down in between bites, allowing yourself to chew for longer and your brain to register fullness over the course of the meal.
• Laughter has been shown in studies to relieve pain, increase immunity, and bring greater happiness.

Additional Resources:

There are many great books, articles, and movies about this very topic. Here are a few I recommend:

1. When the Body Says No: Exploring the Stress-Disease Connection, Gabor Mate, M.D.
2. "Stress, Portrait of a Killer," a great National Geographic documentary that you can find on youtube.com
3. Lastly, check out this short article on foods that are not only good for us, but also help us de-stress:

Nine Foods that Help You De-Stress Quickly
by www.SixWise.com


One of the most soothing things to do after a tough day is come home and collapse on the couch with your favorite comfort foods: mac & cheese, pizza, ice cream, meat loaf, a casserole of some sort -- really anything rich, creamy, sugary, salty or mushy usually fits the bill.

And really it's not your fault that your body automatically craves such indulgent treats when you're under fire.

A study by University of California, San Francisco researchers found that when rats are chronically stressed, the release of glucocorticoid steroid hormone (cortisol in humans) leads them to engage in pleasure-seeking behaviors, including eating high-energy foods.

High-energy foods, of course, are always made of sugar and fat.

True, you are not a rat, but you can certainly relate to the cravings. The problem with eating such foods, of course, is that afterward high-sugar foods lead to a crash that makes you feel worse ... and greasy high-fat foods leave you feeling guilty for other reasons.

To get the best of both worlds -- reduced stress and comfort in the knowledge that you're eating something good for you -- you need to indulge in healthy comfort foods.

And yes, these do exist.

Foods That Relieve Stress ... and are Healthy Too

1. Dark Leafy Greens

Dark green leafy vegetables like spinach, kale and Swiss chard are good for so many things, there's really no excuse not to eat them. Calming your nerves just happens to be one of them, as these veggies contain lots of the B-complex vitamins. These vitamins are crucial for preventing stress because they're needed to make serotonin, a chemical that helps boost your mood.

2. Asparagus

Asparagus is rich in folic acid, a B vitamin that is necessary to prevent irritability, fatigue, depression and even confusion.

3. Whole Grains

Whole grains also help to soothe your mood because they're rich in B vitamins. Make sure you're really eating something with whole grains, though, and not just "whole wheat" bread that's actually mostly refined flour.

4. Beef

Yes, red meat CAN be good for you! Beef is a great source of B vitamins and mood-stabilizing zinc and iron. To get the most health benefits, stick to organic, grass-fed beef.

5. Berries

Berries are rich in antioxidants like vitamin C, which is known to help keep the stress hormone cortisol steady.

6. Nuts

Almonds are rich in vitamin E, which helps to fight some of the damage caused by stress. Brazil nuts, meanwhile, contain lots of zinc and selenium, which also fights free radicals.

7. Salmon

The omega-3 fats found in salmon may help to reduce feelings of stress.

8. Chicken Breast

Chicken is a great source of tryptophan, which can help you sleep better and elevate your mood (as a bonus, it can even help to regulate your appetite!). Contrary to popular belief, chicken breast actually contains slightly more tryptophan than turkey.

9. Avocados

Add some avocado slices to your sandwich or salad or whip up a batch of guacamole for a quick boost in your B vitamins (plus, avocados can help prevent cancer and they're great for your heart!).

The Truth About Soy

In recent years, many Americans have jumped on the soy bandwagon. Many "health conscious" eaters have a diet nowadays focusing on soy everything: soy milk, soy "meats" (made from TVP, the worst form of soy on the market), soy protein powder, tofu, soy baby formula....you name it, there is probably a soy product that imitates it. Hand in hand with the myths surrounding fat and cholesterol being bad (see my past blogs addressing these topics), people are now convinced that butter, dairy, and meats are going to send them to an early grave, therefore replacing these diet staples with soy. A popular booklet from the mid 90's touts the wonders of soy as follows:


" . . . uniformly high in protein but low in calories, carbohydrates and fats, entirely devoid of cholesterol, high in vitamins, easy to digest, tasty and wonderfully versatile in the kitchen, [which] positions them as irresistible new food staples for the evolving American diet...with each mouth watering soy food dish," says the author, "comes a balanced, adequate and sustainable nutritional package." (westonaprice.org/soy-alert)


I would argue that soy is generally not all that tasty, but thats beside the point. The point is, processed soy is actually a dangerous food filled with harmful substances that disturb digestion and hormonal production/pathways. Seem like a strong statement to make? Well, let me give you some references and explain...


According to Solomon Katz in a 1987 article in the Journal of Nutritional Anthropology, soy originated in China where it was used as a rotational crop to assist with nitrogen production, and was not used as a consumed food (until fermentation was discovered, and I'll touch on this later). The reason soy was not intended to be eaten is due to various reasons. First of all, soy contains enzyme inhibitors that block the production of trypsin and other important enzymes necessary for protein digestion (westonaprice.org). This can lead to digestive/gastric distress and disease, and inadequate protein consumption, which means your body is not getting the amino acids it needs (which are the building blocks of our cells). Soy also contains a substance called hemaglutinin, which has been shown to promote blood clotting. According to Katz, both trypsin inhibitors and hemaglutinin are deactivated by the fermentation process (making fermented soy products much safer).


In a 1983 article in the Journal of Nutr-Cancer, Van Rensberg notes that multiple studies have been done on the effects of eating a diet high in phytate-containing legumes (of which soy has many) in third world countries, consistently led to deficiencies of the nutrients magnesium, calcium, iron, and zinc in the intestinal tract. Phytates (aka phytic acid) blocks the uptake of these minerals.


Why is soy so popular??


Keep in mind that most every large scale agricultural crop that becomes vastly popular in American "food" products (think corn and soy), is not based on industry's concern with our health and well-being, it is based on turning a profit. Soy is cheap to produce. The majority of soy manufactured in the United States is turned into animal feed. The rest is turned into an endless list of products, such as soy oil for use in hydrogenated fats (margarine), soy lecithin made from oil sludge, and soy protein isolate made from defatted soy flakes. Yum! Basically, once soy manufacturers realized they could easily sell the benefits of soy as being a healthy alternative to oh-so-scary saturated fats (foods that have been nourishing people for generations like butter, ghee, coconut oil and meats), it was all over. So even our babies drink soy formula out of the bottle, causing severe zinc deficiencies and aluminum toxicity (a heavy metal resulting from the processing of soy) in infants. Now thats scary.


Soy and Hormone Imbalance


As if that isn't enough, soy is high in phytoestrogens and other hormone mimickers, which essentially enter our body and act like hormones. According to writer and Holistic Health teacher Victoria Anisman-Reiner, these compounds effect both women and men in the following way:

"In women, these compounds trigger estrogen receptors but do not completely fulfill estrogen’s roles in the body. In the process, they block real estrogen from having access to its receptors. The result is as though there is not enough estrogen in the body. These phytoestrogens trigger the same hormone receptors in men – with the same partial effect - but men have far less estrogen in their bodies normally than do women. A man who consumes a lot of soy may appear to have too much estrogen in his system.

Many women report more severe menstrual pain, bloating, or a more irregular cycle when they consume soy. For these women, eating less or no soy during and just before their period usually lessens their symptoms."

Fermented Soy

As mentioned above, the fermentation process of soy deactivates the trypsin inhibitors and hemaglutinin, making it much safer, and beneficial if eaten in moderation. Fermented soy includes tempeh, miso, tamari, and natto. These foods are health promoting when combined with other foods typically found in the Asian diet, such as seaweed, organ meats, seafood, and fermented vegetables. Without the combination of these other foods, even fermented soy should not be the protein focal point of any diet (sorry, vegetarians!)

Alternatives

I've said it before and I'll say it again...EAT REAL FOOD!! This should come as a relief. I'm asking you...begging you to eat butter, coconut oil, olive oil, meats (organic and from pasture raised/grass fed animals whenever possible), whole, organic dairy (raw milk and cheese if possible) and eggs. Our ancestors certainly did not make fake meat and dairy products out of cheap commercial crops. And they were much, much healthier.

For some further reading, check out The Whole Soy Story: the Dark Side of America's Favorite Health Food by Kaayla T. Daniel, PhD. Also, visit realmilk.com to read about the benefits of raw milk and where to find it in your community.


This is just a quick peak into the dangers of eating a diet high in processed soy. As always, please be in touch with further questions, and when it comes to "health" foods, I implore you to always remember not to believe everything you read.

Managing Hypertension (high blood pressure) Through Several Key Nutrients

Hello lovely nutrition enthusiasts! As I mentioned before, my blogging has been a bit slowed down due to preparing for (and ACING) my personal trainer exam, but I'm back! I just completed an assignment I am finishing up for my Holistic Nutrition Consultant Certification Program, and wanted to share it with you. As many of you probably know, Cardiovascular Disease (CV) is the single leading killer of women, and 2nd killer of men in our country. It is often referred to as the "silent killer," particularly among women, as symptoms are frequently absent or ignored (by both patients and doctors alike). Here, I have talked a little bit about what hypertension is, as it is a main precursor to CV. I have also identified several key nutrients that can dramatically help, including a macronutrient, micronutrient, and phytonutrient. There are so many other factors to consider when dealing with hypertension (including numerous diet and lifestyle changes, as well as herbal and nutrient supplementation), so please do be in touch with further questions, and for now, read on for some helpful information!

Recognizing and Managing Hypertension

Key Nutrients to Incorporate

Over 2,500 Americans every day die a cardiovascular related death (Bauman College slides, 2010). A major precursor to compromised cardiovascular (heart) health, is hypertension, more commonly known as high blood pressure. Hypertension affects 1 in 4-5 people in the United States, and is the #1 precursor to strokes. What hypertension actually means, is that the heart is having to work/pump harder to get blood circulating through the body due to narrowing of the vessels, and this eventually leads to a weakening of the heart (the biggest muscle in our body). Hypertension is defined as anything over 140/90. The top number is referred to as the systolic pressure, and is the maximum arterial pressure during contraction. The bottom number is the diastolic pressure, and refers to the time when the heart is in a period of relaxation/expansion (medicinenet.com). A normal blood pressure is considered to be 120/80 or less (not too much lower, we don’t want the systolic pressure below 100, because this can signal hypoadrenia/low adrenal function). There are many negative effects of hypertension, some key effects being the damaging of arteries over-time (leading to plaque build-up, aka atherosclerosis), ruptured vessels, aneurysms, strokes, heart enlarging from being overworked, congestive heart failure, and damaged capillaries in the kidneys and eyes (Bauman College, 2010). A major factor in Hypertension is that there typically can be very few warning signs, and is therefore nicknamed “the silent killer.” It is crucial to pay attention to warning signs such as: shortness of breath, chest pain, headaches, dizziness, rapid pulse, and vision problems. The good news is that there are ways we can prevent and/or reverse hypertension through diet, lifestyle, and possible supplementation. Below I have listed several key nutrients to focus on (although there are many).

Macronutrient: Protein

While focusing on eating all quality macronutrients is important (fat, protein, carbohydrates), protein is the building block of our cells. We need quality protein to keep our systems working properly and efficiently. According to an article released by the American Heart Association in 2005, a diet high in quality protein sources is linked to a decrease in blood pressure. A minimum protein requirement would be approximately 20 grams of protein per meal, although for hypertensive individuals, this should most likely be higher. Be sure your protein sources are coming from high quality, organic meats (beef, lamb, poultry, fish). Fish is an especially good source, as managing appropriate Omega 3:Omega 6 fatty acid ratios are essential in managing hypertension. This ratio is so important that if adequate fish intake is not possible (3-4 servings/wk), a quality cod liver oil supplement is highly recommended. For vegetarians, 1 tbsp. of flax oil/day has been shown to significantly lower high blood pressure (bauman college 2010). Vegetable sources of protein should include whole grains, legumes, and organic eggs.

Micronutrients: Potassium and Salt (Na:K ratio)

The Potassium:Salt ratio is critical in managing HBP (high blood pressure). Of course, all nutrient dense foods act as medicine and work wonders for combating HBP, but potassium is one of the most important. According to Joseph Pizzorno and Michael Murray, naturopathic physicians and authors of the "Textbook of Natural Medicine," the typical North American consumes too little potassium and too much sodium, in a ratio of 1 to 2. Studies suggest the optimal potassium-to-sodium ratio is at least 5 to 1 and perhaps as much as 100 to 1. Consume vegetables and fruits to increase intake of potassium. Fruits and vegetables are also rich in fiber and antioxidants. Foods high in potassium include all meats, dairy, and fish, avocados, fresh apricots, bananas, leafy greens, potatoes (with the skin), prunes, kiwis, canataloupes, winter squash, and more.

Phytonutrient: Garlic

For those of you who have followed my blog, you know in what high esteem I hold garlic! It is, among many other things, a natural remedy for HBP. In a meta-analysis of seven randomized controlled trials of garlic supplements, three trials showed a significant reduction in systolic blood pressure and four in diastolic blood pressure (altmedicine.com). So how does it work? Garlic dilates the muscles of blood vessels, therefore helping in lowering blood pressure. It achieves this through a compound called adenosine, which aids in vasodilation and is also a muscle relaxant. While both cooked and raw can be beneficial, garlic in its raw form is more potent. Garlic also interferes with the formation of blood clots and helps in reducing cholesterol.

How Canola Oil is Made....Prepare to be AMAZED!!

So, after a blogging hiatus of sorts due to my personal trainer certification exam that I've been madly studying for (and passed yesterday!!!), I am back in action with quite a disturbing video about how canola oil is made. For those of you who have been reading my blog for awhile, you know why canola oil is bad news. Remember: it is highly refined. It is also a polyunsaturated fat, which means it is a delicate fatty acid which is very sensitive to heat. After watching this video, it is clear that canola oil is exposed to extremely high heat during the extraction/processing period, and is therefore rancid before even hitting the shelves. We then cook with it at high temperatures, further oxidizing the oil. Oxidized (rancid) oils cause free radicals to form in our bodies, which damage cells. This is probably review, but if not, please read my previous blog post on good/bad fats.

And remember, good fats include coconut oil (the absolute best for everything, in my book), olive oil (but not on high heat), bacon fat (from good quality bacon), flax oil (again not to cook with), and butter (organic, grass fed whenever possible). The coconut oil, butter, and bacon fat are great for cooking because their naturally saturated state makes them more stable and less sensitive to oxidation.

With that said, check out this video! YUCK!!!

The Real Deal on Cholesterol, Saturated Fat, and Cardiovascular Health

Writing on this subject and being able to share this life saving information with you both excites me to no end, yet also gives me a bit of anxiety. This anxiety comes from the fact that so many people, no matter how many times they may hear the true story on the effects of cholesterol and saturated fat on their body and heart health, on some level can't believe it. And the reason they can't believe it is because we have been lied to our entire lives by bad science, mainstream medicine promoting this bad science, pharmaceutical companies, and the media. And when people can't believe the truth despite the hard evidence, it simply kills me. But in reality, its killing them.

You might think this sounds dramatic. But cardiovascular disease is the number one killer in America (even more so for women). Cancer is the second. If you read my blog awhile back on good fats vs bad fats, you've heard that the fats we have been told are "healthy" (canola oil, margarine, etc) are the ones that are actually responsible for a myriad of health problems. Since the 1950's when the low-fat diet craze became popular, people have been gravitating towards low/non-fat foods like snackwell cookies, low fat granola bars, nonfat milk, etc. Even many of the "health" foods we buy make health claims because they are low in fat and low in cholesterol. So why is it then that the American Institute of Clinical Nutrition discovered in a clinical study that saturated fat is not linked to raised incidences of heart disease? Or that the Annals of Internal Medicine Journal found in another clinical study that people on a higher fat, lower carb diet decreased their blood triglyceride levels, lowered their LDL ("bad" cholesterol) levels, and raised their HDL ("good") cholesterol levels? Or why is it that the French who eat exponentially more saturated fats and smoke more cigarettes have dramatically lower levels of heart disease than Americans? Same goes for the Swiss, Spanish, and pretty much every other country. We are #1 in cardiovascular disease worldwide. Yay us!

So lets look at some basic science behind these studies. What is cholesterol, what is its function in our bodies, and why is it not to blame for cardiovascular disease (CVD)? Cholesterol is a waxy substance (a steroid metabolite, to be exact) that is produced by the liver and found in our cells. It serves many important roles, such as maintaining cell wall structure, forming bile (which aids in fat production), transporting fat soluble vitamins like A, D, E, and K. It is also the precursor to all of our hormone production. It is carried through our bloodstream in the form of lipoproteins (protein+fat), because cholesterol on its own is sticky and cannot flow through the bloodstream on its own, so therefore has to be "packaged" with some other compounds. It comes in 2 main forms (although there are sub-forms too that I will not get into here): LDL (low density lipoprotein) and HDL (high density lipoprotein). HDL has more protein than cholesterol, moving more freely through the body, and LDL has more cholesterol and can potentially cause more problems. The most important part is that we have a proper balance of HDL to LDL. Additionally, LDL comes in two main forms, small and large. The large molecules are not so worrysome, as they are able to "float" by arterial wall damage with no problem. The smaller, denser LDL molecules can cause problems, however.

When our arterial walls become inflamed and damaged (I'll look at causes for this in a moment, but think smoking, eating sugar and refined carbs), cholesterol is delivered to these sites to repair the cell damage. Thats its' job! What happens though overtime, is the small density LDL molecules get stuck in pockets of arterial wall damage, creating a sort of scabbing effect. Then, white blood cells passing by get stuck on top of that, and this combination leads to plaque build up, and eventually clogged arteries. It was never the cholesterols fault, it just happened to be on the scene of the crime so "science" formed a bogus hypothesis that it must be the culprit.

Lets look at what is actually the culprit! According to Tom Naughton in his documentary, "Big Fat Fiasco" (which I will give a link to later and plead with you to please watch!), sites the main sources as smoking, disregulated blood sugar, and emotional stress. These are the factors that cause inflammation of our arterial walls, therefore leading to above mentioned plaque build-up. And what causes high (or low) blood sugar, both toxic and dangerous to our health? Of course...sugar and refined carbohydrates (and I'd throw in trans-fats)! So now we know that not only are these the things that are making us fat due to insulin resistance (see my previous posts on fat and hypoglycemia), but also are what make us the leader in heart disease. Why have our cholesterol levels risen dramatically since we started the low fat craze?? Because we publicized the "science" before the research results had proven otherwise, and the institutions advocating a "heart healthy diet" which contains low fat, low cholesterol food-like products are getting rich off of the American public's growing addictions to these processed "foods."

So what does this mean? Well first of all, its great news. It means we can get back to eating real foods, including eggs (yes, with the yolks! Dietary cholesterol actually improves total cholesterol in our bodies), grass fed butter and meats, coconut oil, even nitrate free, natural bacon. As Michael Pollan states and I've probably quoted before, if your great Grandparents wouldn't recognize it as food, don't eat it!!

Another crucial thing to consider is if you yourself or friends and family are taking statin drugs (cholesterol lowering drugs), there are many dangers that come with these. This could be an entire book (and is), but I will recommend you check out some resources. Spacedoc.net is a site specifically on the dangers of statins by Dr. Duane Graveline, M.D., author of Statin Drug Side Effects and the Misguided War on Cholesterol.  Also check out The Hidden Truth of Cholesterol Lowering Drugs by Shane Ellision, M.Sc.

The final resource I BEG OF YOU TO WATCH is this 5 part series that can be found on You Tube titled "Big Fat Fiasco." This is a talk given by Tom Naughton, a man of many talents, both comedian, scientist, writer, and director. He wrote, produced and directed the film "Fat Head: You've Been Fed a Load of Bologna." This talk that I urge you so strongly to watch is the most amazingly clear and profound way I have ever heard the issue of cholesterol, saturated fats, and cardiovascular health explained. It will take up about an hour of your life, but could also save it. You can find it here:

http://www.youtube.com/watch?v=exi7O1li_wA

If you are taking statins, please work with a health care professional (perhaps your primary doctor along with a holistic nutrition/medical professional) to consider some important supplements like CoQ10, which your body needs for heart and muscle health yet is impossible to produce once you start taking a statin. I am by no means working against mainstream medicine, but keep in mind that many medical doctors (thankfully more and more are seeing the light) have been educated under the low-fat, low-cholesterol diet model, and simply are not aware of many of these dangers. Also, consider working with these same professionals to perhaps slowly transition from these drugs to food and lifestyle changes that will profoundly effect your well-being in the short and long term.

As always, feel free to contact me with any further questions. And here's to our health!

"The American Fast Food Syndrome"

Happy Friday everyone! Apologies for not having written much recently, I've been studying nonstop for my Personal Trainer Certification coming up in mid-February. But not to worry, a post is soon to come on cholesterol and all of the myths associated with a high cholesterol/high fat diet=high blood pressure, heart disease, etc. Hint: its a big lie!!!

For now, I wanted to respond to a very interesting article I recently read by Kristin Wartman, food writer for a sustainable agriculture nonprofit, Civil Eats. Wartman discusses the phenomenon prevalent in US society today, where organic, sustainable, local, whole foods are considered "yuppie" in nature. Now make no mistake, these types of food are, in many cases, more expensive. Sadly and paradoxically, the foods grown locally are more expensive than those frozen, shipped thousands of miles, thawed, refrozen, etc, while in the process having lost most of their nutritional value. One of my goals as a nutritionist is to dedicate part of my practice to changing this, and making not only good quality food more affordable, but also expanding education to populations who need it most.

However, what Wartman talks about specifically in her article, and which I have definitely seen, is the group of people who can afford good quality food, but choose not to, based on the viewpoint that these are "yuppie," not "real Amerian" foods. Consider this:

The preferred food of the rich is now considered elitist and scoffed at by many Americans. In fact, there is data to suggest that even though many Americans can afford higher quality foods, they chose to eat cheaper and less nutritious foods. Jane Black and Brent Cunningham recently wrote about this in the Washington Post: “Many in this country who have access to good food and can afford it simply don’t think it’s important. To them, food has become a front in America’s culture wars, and the crusade against fast and processed food is an obsession of ‘elites,’ not ‘real Americans.’”


So processed, refined, crappy food is the shining cultural icon we Americans are so proud of? And does this mean we are also proud of the billions of dollars in health care costs we pay every year in treating chronic disease linked to these eating habits? In 2009, the American Heart Association reported the cost of Cardiovascular Disease to be $475 billion, including medications, health care services, and lost productivity. Regardless of how much we are personally paying for the food in our kitchens, we ARE paying the price!!! Another important point to understand is that our obsession with processed foods is not up to our own taste preferences, instead we are choosing these foods because huge corporations and  media tell us to, and because they are chemically, neurologically addictive. Going off refined carbs and sugars is like going off alcohol (why do you think alcoholics gain so much weight upon quitting? Because alcohol is replaced with sugar...alcoholism is a sugar addiction).


Its true, going to Whole Foods and buying all of our groceries is something reserved for a privileged group of our society. But this isn't the only option. Farmers Markets, co-ops, your own garden, CSA (community supported agriculture) shares....these are all possible! And if you can't afford to buy everything organic, check out this list from the Environmental Working Group for the top 12 most pesticide-laden produce items, and start with making these your priority: 

http://www.organic.org/articles/showarticle/article-214

I have a background in Social Work, and my last job consisted of visiting clients in their home. It was here that my interest in natural health and nutrition grew exponentially, as I was exposed day after day to wonderful people who had layers of medical issues, were taking one medication to cover up the symptoms of another medication, and so many of their issues could have been prevented, and drastically improved by changing their diet from processed to whole foods. And yes, I understand that for them, economically that was not always an option. But for those of us who can afford quality foods, I appeal to you to please make this a priority in your life. Consider it an insurance plan for our present and future health. And as we know, we the consumers are what drive the cost of goods by popular demand. As Wartman eloquently notes:

"...there’s some perverse logic at work here and it strikes me as vaguely similar to the Stockholm syndrome—a paradoxical psychological phenomenon in which hostages express adulation and positive feelings towards their captors. While Americans are not experiencing a physical captivity, they are deeply mired in a psychological condition in which they’re captive to industrial food products and the corresponding ideologies that are ultimately harming them. Call it the American Fast Food Syndrome."

Please read her entire article here: http://www.commondreams.org/view/2011/01/13-10