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Just one dose of carbohydrates can damage blood vessels
The often embraced ‘cheat day’ is a common theme in many diets and the popular ketogenic diet is no exception. But new research from UBC’s Okanagan campus says that just one 75-gram dose of glucose–the equivalent a large bottle of soda or a plate of fries–while on a high fat, low carbohydrate diet can lead to damaged blood vessels.
“The ketogenic–or keto–diet has become very common for weight loss or to manage diseases like type 2 diabetes,” says Jonathan Little, associate professor in the School of Health and Exercise Sciences at UBCO and study senior author. “It consists of eating foods rich in fats, moderate in protein, but very low in carbohydrates and it causes the body to go into a state called ketosis.”
Little says the diet can be very effective because once the body is in ketosis and starved for its preferred fuel glucose, the body’s chemistry changes and it begins to aggressively burn its fat stores. This leads to weight loss and can reverse the symptoms of diseases like Type 2 diabetes.
“We were interested in finding out what happens to the body’s physiology once a dose of glucose is reintroduced,” says Cody Durrer, UBC Okanagan doctoral student and study first author. “Since impaired glucose tolerance and spikes in blood sugar levels are known to be associated with an increased risk in cardiovascular disease, it made sense to look at what was happening in the blood vessels after a sugar hit.”
For their test, the researchers recruited nine healthy young males and had them consume a 75-gram glucose drink before and after a seven-day high fat, low carbohydrate diet. The diet consisted of 70 percent fat, 10 per cent carbohydrates and 20 percent protein, similar to that of a modern ketogenic diet.
“We were originally looking for things like an inflammatory response or reduced tolerance to blood glucose,” says Durrer. “What we found instead were biomarkers in the blood suggesting that vessel walls were being damaged by the sudden spike in glucose.”
Little says the most likely culprit for the damage is the body’s own metabolic response to excess blood sugar, which causes blood vessel cells to shed and possibly die.
“Even though these were otherwise healthy young males, when we looked at their blood vessel health after consuming the glucose drink, the results looked like they might have come from someone with poor cardiovascular health,” adds Little. “It was somewhat alarming.”
The researchers point out that with only nine individuals included in the study, more work is needed to verify their findings, but that the results should give those on a keto diet pause when considering a cheat day.
“My concern is that many of the people going on a keto diet–whether it’s to lose weight, to treat Type 2 diabetes, or some other health reason–may be undoing some of the positive impacts on their blood vessels if they suddenly blast them with glucose,” he says. “Especially if these people are at a higher risk for cardiovascular disease in the first place.”
“Our data suggests a ketogenic diet is not something you do for six days a week and take Saturday off.”
© ScienceDaily, 27 March 2019.
If you are interested in Do It Yourself Keto, you might want to keep this in mind:
• DIY keto does not address daily protein intake
• 70% of your calories can come from fat
• It is next to impossible to achieve satisfactory weight loss while achieving healthy nutrient levels
• Excess consumption of saturated fat from meats, dairy products and oils can:
I came across this petition last night. Some of you may have already seen it. It really concerns me that while we are trying to make healthy food choices, our food supply is, again, in question.
McDonald's and Whole Foods have no environmental standards for the meat they sell, and in fact both buy meat from some of the most polluting and environmentally destructive companies on Earth–Cargill and Tyson.
Having access to clean, safe foods is a priority for us all, especially since our friends and our children and grandchildren frequent fast food restaurants; a lot of us shop at Whole Foods, where we hope that the foods are safe to eat.
Cargill has never been a corporation to be trusted. We all grew up with Tyson poultry as a trusted brand, until now. Sometimes I buy have bought Whole Foods' brand of chicken because of price and am now concerned that the sources for their chicken are not safe.
If this is of interest to you, here is a link to sign a petition to McDonalds and Whole Foods:
Grill with the best of them!
• 1 medium to large sized eggplant, sliced into ¾ inch thick rounds
• Extra virgin olive oil
• Sea salt and pepper
• 4 lean organic, grass-fed ground beef patties, grilled or cooked
• Sautéed mushrooms, sliced
• Tomatoes, sliced
• Dijon mustard
1. Heat up your grill. Brush each eggplant round with olive oil and season lightly with salt and pepper. Grill each eggplant round over medium-high heat for about 4 to 5 minutes or until grill marks appear and the eggplant is heated through and slightly softened. Repeat on opposite side but only grill for about 3 to 4 minutes.
2. To assemble: Spread on dijon mustard on one eggplant round, top with the cooked beef patty, mushrooms, lettuce, tomatoes and add any other condiments as desired and top with another grilled eggplant “bun” round and serve.
Trade soda for water with lime or lemon in it and you’ll cut your sugar intake in a huge way. If you still need something bubbly, drink soda water, either plain or with lime or lemon.
Two years ago we couldn’t pronounce it; now it’s everywhere. But there’s a reason why quinoa could be damaging your gut and giving you digestive problems. Quinoa has become super trendy in the past couple of years (even your mum knows it’s pronounced “keen-wah”). It’s been designated a superfood (by whoever the heck decides these things) because of its fibre and phytonutrient content. And it’s gluten free (very on-message).
You probably already know that it’s a seed not a grain, but because of its nutritional content and general go-with-anythingness we can use it like a grain. It’s one of several foods known as pseudograins, which are the seeds of broadleaf plants (non-grasses). Being in the goosefoot family means it’s more closely related to beetroot, chard and spinach than to cereals.
If these ‘anti-nutrients’ are not rinsed off, they cause little holes in the lining of your intestine However, turns out, despite all the above, quinoa could be damaging your gut and doing more harm than good. Digestion of quinoa isn’t quite so easy for our bodies. Why? Because of some rather bothersome molecules in the seeds’ protective coating, called saponins.
The problem with saponins and your intestines
The seed of a plant contains the embryo, and a plant’s mission is to pass on its genes, so the seed has this outer coating to protect the plant from microbes, insects and predators. It also helps the seed to withstand its passage through the digestive tracts of the animals upon which it relies for propagation, so that it can be safely pooped out and planted in new soil. But if these saponins (known as ‘anti-nutrients’) are not rinsed off before cooking, they cause little holes in the lining of our intestine, increasing its permeability and causing the gut’s contents to leak into the body. A condition called, neatly, leaky gut.
The cells that line the gut (imagine them like tiles on a wall) are naturally permeable, so that very small molecules can pass through. It’s how vital nutrients from our food get absorbed into the body. But when saponins punch holes in the membranes of the microvilli (cells) in the small intestine, the ‘tight junctions’ between these cells (imagine these like the spaces between the tiles) start to break apart. This is leaky gut.
Once this happens, toxins, microbes and undigested food particles pass through the gut wall into the bloodstream, which they are not meant to do. They have no business at all being there, and have a high old time galivanting around the body causing problems.
Gut attack! The start of systemic inflammationThis makes your immune system spring into action. It marks these ‘foreign invaders’ as pathogens and attacks them, causing systemic inflammation. This could be the reason behind minor or more serious problems you might be experiencing, including digestion, skin, achy joints, tummy pain, weight gain and fatigue. Leaky gut can be the root of:
What to do to make quinoa safe
However, all you need to do is rinse your quinoa before you cook it. Put it in a fine sieve, rinse it under warm water (not cold) until the water runs clear (important, that) then cook as usual. Some organic brands are pre-washed and may say so on the packet, but I’ve not yet found one that does. So wash the brand you have and if the water’s not at all ‘soapy’, you’re probably OK.
Personally, even if the water runs pretty clear, the vision of small leaky holes in my intestinal wall is enough to make me rinse it every time. And two more FYIs on quinoa: if you’ve ever thought it tastes soapy, it is: in South America the saponin residue is used as detergent. And the increased world demand for quinoa has pushed the price so high that workers in Peru and Bolivia who grow it, for whom it was once their staple food, can no longer afford to eat it. Just a little ethical issue for you to digest.
Jacqui Gibbons is the editor of High50’s health channel, edits beauty and lifestyle features, and writes about health trends. Twitter @jacqui_journo
Caitlin Weeks BA, NC, CPT is a full time blogger and author of 4 cookbooks including Mediterranean Paleo Cooking. She has many years of experience as a Certified Nutrition Consultant, C.H.E.K. Holistic Lifestyle Coach, and professional personal trainer in San Francisco, CA. Caitlin has had success conquering obesity after a lifelong struggle with her weight. Since 2009 she has been winning the battle against Hashimoto’s Thyroiditis using a Paleo diet. She truly believes in the mind-body connection for healing and is certified EFT practitioner. She is committed to educating others about the benefits of traditional/ancestral foods and efficient exercise. She has a new found passion of ridding her home and personal care products of chemical by replacing them with essential oils. In 2015 She moved back to Nashville, her hometown to be near her family and is loving spreading health and wellness in the Southeast.
Ketogenic Diet vs. Paleo Diet: How They Differ:
They are two of the most popular diets today—and not just for their weight loss benefits. Both the ketogenic and Paleo diet help with reducing inflammation, the culprit for chronic diseases. They have been shown to boost immunity and to aid recovery from autoimmune disorders, and they have been linked to improved mental clarity and higher energy levels.
And yes, there is some overlap in their principles, but the ketogenic and Paleo diets are still distinct in a number of ways. Learning and understanding those differences could be the key to finding the right diet for you.
I have used both diets as part of a healing plan in my Hashimoto’s healing and recovery since 2010 and they have been very helpful. I find that I combine ideas from both diets while keeping my carbs and sugar intake under control to feel my best. These approaches are a great start for gut healing and weight loss and the principles can be used for a lifetime to maintain good health. If you hot roadblocks work with a practitioner to figure out what other changes you need to make.
For starters, the ketogenic diet aims to push the body into ketosis, a state in which your body burns fat. To get to that point, you’ll need to stick with a program that’s generally low in carbohydrates, moderate in protein and high in fat. It’s also worth noting that this diet was originally developed for disease management and to this day is being used for conditions such as epilepsy.
The Paleo diet’s premise: eating the way our ancestors did thousands of years ago—when chronic diseases weren’t as prevalent as they are today— is the key to better health. Thus the diet is focused on making food choices that reflect the fact that people back then hunted and gathered what they ate and had little access to grains and no access to processed foods and refined sugar. So your primary options are protein-rich animal products, nuts, seeds, berries and wild plants.
The ketogenic diet is definitely low-carb (as it needs to be in order to burn fat for energy, create ketones and keep insulin levels low). The Paleo diet isn’t necessarily so (carb levels vary from low to medium) but usually way less than the standard American diet.
The ketogenic diet does not allow high-carb tubers and root vegetables like sweet potatoes and carrots. In contrast, these are fully embraced in the Paleo diet because they are packed with nutrients and are free of toxins or gut irritants. Also, fruits on a Ketogenic diet are limited to berries. In Paleolithic times fruits would have been more seasonal so that would also limit availability and amount consumed.
Protein intake is moderate in the ketogenic diet and high in the Paleo diet. But when it comes to protein sources, they are relatively the same: meat, fish, eggs, nuts and vegetables. Grass-fed, organic and free-range are preferred for higher nutrient value and sustainability factors. I highly recommend US Wellness Meat, they ship!
The Paleo diet, however, is stricter when it comes to plant-based protein. Lentils, peanuts, beans and other legumes are specifically discouraged. Legumes are more of an agricultural era product and earlier generations spent time soaking and spouting beans to make them more digestible, a step often skipped today. You can read my article 8 Reasons Why Beans Are Not a Health Food and Why Peanuts are Not Paleo for more info.
The two diets differ in the source, type and amount of fats they require. The ketogenic diet is high-fat and allows fats in the form of cooking oils (e.g., vegetable oils) and dairy products (e.g., ghee, butter and full-fat sources like cream cheese, hard cheeses and heavy cream). The only caveat: They should not be hydrogenated such as margarine and more information is coming to light that vegetable oils such as corn, soybean and canola oils increase inflammation and should also be avoided for optimal results.
The Paleo diet is more limited in terms of cooking oil options; they must be derived from plants, i.e., avocado, coconuts or olives. Butter is used by many followers as long as it’s produced from grass-fed animals. Dairy products are a no-no, especially for hard-core Paleo practitioners. To meet your intake requirement for fats, you can fill up on seafood, seeds and nuts. It is a good idea to take out dairy for 30 days or so then add it back slowly to see how your body reacts. Some people choose to include some sources of grass fed dairy and raw dairy into their Paleo plan which would be an approach coined as: primal.
EDITOR'S NOTE: Ideal Protein reduces the fat in their protocol to help with weight loss as many people who have tried a ketogenic diet have not lost weight due to the high fat content.
All types of grains are prohibited in the Paleo diet and on the ketogenic diet. There are some pseudo grains such as buckwheat and quinoa that many followers enjoy on occasion (you can read my thoughts on quinoa HERE). It is best to try these only after several months of following a Paleo diet for best results so that the gut has a chance to heal. On some versions of a low carb diet there is a reintroduction of grains during maintenance but most people choose to avoid them long term to keep weight off.
Like other low-carb diets, the ketogenic diet discourages fruit, as this form of sugar contains fructose and glucose, both said to contribute to insulin resistance and weight gain. The exception would be a handful of berries occasionally because they have a good balance of sugars and high antioxidant value.
The Paleo diet, on the other hand, supports the consumption of fruit that’s low in sugar. It’s supporters believe the fructose and glucose levels in fruit will only result in weight gain if you consume too much fruit. Plus, fruit, in moderation, has tons of nutrients can be a healthy addition to an active lifestyle.
Both diets get some getting used to. Those who take on the Paleo diet should brace for the so-called “Paleo flu” or “Keto flu” in the first two or three weeks, the typical period of adaptation with this meal plan. Our bodies often have some withdrawal symptoms from sugar and gluten. Also as the body begins to burn fat rather than glucose for fuel it can be a few days of unpleasant cravings. Usually adding some magnesium and sea salt to the diet will help smooth out the edges.
Newbies to the ketogenic diet may have to endure a longer adjustment period—ranging from several days to months even—as it’s not as easy to tolerate. And if you don’t consume dairy, it might be challenging to get enough fat in every meal without some conscious effort.
The ketogenic and Paleo diets have pros and cons but both are worth a try. One isn’t inherently more effective than the other. It’s a matter of finding a meal plan that works best for your needs, and to find that perfect match you need to know and explore all your options. Everyone has to experiment within this spectrum of Paleo and Keto to find the optimal food plan and macro-nutrient ratio that works for their lifestyle and health goals.
EXCERPTED FROM: http://www.grassfedgirl.com/ketogenic-diet-vs-paleo-diet-how-they-differ/
Are you one of the over 85% of Americans who spend close to $2,750 each year on lunches and coffees? If you’re sick of spending and want to keep your waist slim and wallet fat, you should definitely be lunch prepping
Whether you’re working on losing weight or maintaining weight loss, it’s essential to be prepared with the types and portions of foods you need to eat to stay on track and keep up healthy eating habits. Preparing your workday lunches ahead of time will not only save you the stress of finding the right food on the fly, but also keep you on track with your goals while saving you time and money.
Not sure how to go about meal-prepping workday friendly lunches? Here’s a quick five-step guide:
Schedule & Plan Your Meal Prep
Do your lunch prepping on your least-crazy day of the week—whether that’s Wednesday afternoon or Sunday morning. Write out a separate grocery list for your lunches to make sure you don’t accidentally buy too little of one ingredient, or so much of another that you end up wasting some. Be ready to spend some time on measuring your portions, and know it will take longer to prep your lunches the first couple of times you do it. Once you get your process down, lunch prep will fly by!
Get the Right Containers
Plastic baggies will only carry you so far with meal prepping. To save frustration and time, you need the right containers. For cold foods, BPA-free reusable plastic containers are perfect. They come in all shapes and sizes, including purpose-specific containers for liquids like salad dressing. If you’re going to heat up your lunch in a microwave or toaster oven, look for glass containers with plastic lids (don’t forget to remove the lid before heating!).
Build from a Base
For the most balanced and filling lunch, start with vegetables, followed by protein, and ending with your carbs (and fat). If you’re following a diet or nutrition plan, be sure to match your protein, fat, and carbohydrate needs by measuring portions.
Put Leftovers to Work
If prepping all of your food once a week isn’t your jam, you can still prep your lunches by making extra dinner or packing leftovers as lunch. For example, if you made tacos or taco salad for dinner, cook extra meat and chop extra lettuce and veggies while you’re cooking. Presto! You now have lunch ready to go—without any extra work.
Make pre-measured portions of snacks to take to work with you all week and save yourself from the siren song of the sweet treats and vending machine in the breakroom. Choose snacks high in protein for the most filling effect. A piece of fruit, half an avocado, serving of nuts, or portion of carrots with hummus will be far kinder to your body than anything coming out of that vending machine.
Remember: Measuring portions is key! We almost always underestimate portions if we guesstimate. Take the time to measure—you’ll thank yourself later.
Word of Caution: When shopping for pre-packaged foods, read labels closely. In addition to checking the calorie count, look at protein, carbs and sugars, and fat content. Many “diet,” “low fat,” or low-calorie foods trade fat content for hidden sugar, so beware! If you have any food sensitivities or dietary restrictions, be especially wary of ingredients in packaged foods.
Copyright © 2018. Ideal Protein, All rights reserved.
If there’s one message that most people get about their diet, it’s to cut back on fat. Too much fat, especially the saturated fat and cholesterol found in animal meat, dairy products and cheese, can clog up arteries and lead to heart disease, stroke and obesity.
But fat may not be only culprit in those unhealthy conditions. In recent years, studies have revealed that cutting back on fat doesn’t always contribute to a lower risk of heart disease or reduced chance of dying early. In fact, some studies show the opposite, that people who eat extremely low amounts of fat tend to die earlier.
That may be because of something else they’re eating instead. In one of the most comprehensive studies to date looking at how diet affects health and mortality, researchers led by a team at McMaster University report that rather than lowering fat, more people might benefit from lowering the amount of carbohydrates they eat. In a study published in the Lancet, they found that people eating high quantities of carbohydrates, which are found in breads and rice, had a nearly 30% higher risk of dying during the study than people eating a low-carb diet. And people eating high-fat diets had a 23% lower chance of dying during the study’s seven years of follow-up compared to people who ate less fat.
The results, say the authors, point to the fact that rather than focusing on fat, health experts should be advising people to lower the amount of carbohydrates they eat. In the study, which involved 135,000 people from 18 different countries, the average diet was made up of 61% carbohydrates, 23% fat and 15% protein. In some countries, like China, south Asia and Africa, however, the amount of carbohydrates in the diet was much higher, at 63% to 67%. More than half of the people in the study consumed high-carbohydrate diets.
The findings add more data to the continuing debate over the best advice for healthy eating. When the focus on cholesterol emerged in the 1970s, connecting fatty foods and heart disease, doctors urged people to reduce the fat in their diet by cutting back on red meat, dairy products, eggs and fried foods. Food makers took up the mantra, and pumped out products low in fat. But they replaced the fat with carbohydrates, which scientists now understand may be just as unhealthy, if not more so, than fat.
That’s because carbohydrates are easily stored as glucose in the body, and they can raise blood sugar levels, contributing to obesity and diabetes — both of which are also risk factors for heart disease.
So why has there been so much focus on fat? The researchers say that the first studies to link fat to heart disease were conducted primarily in North America and Europe, which has the highest consumption of fat worldwide. It’s possible that different diet advice may be needed for different populations. In western cultures, where there is an excess of fat, reducing fat may play a role in lowering heart disease, as long as people aren’t replacing the fat with carbohydrates.
In other parts of the world, where carbohydrates make up a large part of the diet, cutting back on carbs may make more sense than focusing on fat. “Individuals with high carbohydrate intake might benefit from a reduction in carbohydrate intake and an increase in the consumption of fats,” the study authors write.
More study will also be needed to figure out exactly how much fat and how much carbohydrates should be recommended for optimal health. The study did not compare, for example, people who ate low-fat diets to those who ate low-carb diets to see how their diets affected their mortality.
This recipe from Chef Verati combines proteins and vegetables for a unique taste. I hope that you enjoy it! COOKTIME 15 mins Serves: 2
• 3 cups cauliflower, riced • 3 green onions, thinly sliced
• 1-1⁄2 Tbsp. grape seed oil • 1⁄2 cup snow peas, trimmed, sliced diagonally
• 2 eggs, lightly beaten • 1-1⁄2 Tbsp. soy or tamari sauce
• 10 oz chicken breast, cut into • 1 Tbsp. ginger, finely minced
bite-sized pieces • 1⁄4 cup coriander, coarsely chopped, extra sprigs
• 2 cloves garlic, crushed
1. On medium-high, heat half a tablespoon of oil in a large frying pan.
2. Stir-fry chicken for 3 to 4 minutes and set aside.
3. Heat the remaining oil. Stir-fry garlic and ginger for 1 minute.Add cauliflower, snow peas, and half
the green onion to the pan. Stir-fry these ingredients for 3 minutes.
4. Add the beaten egg to the middle of the pan and make sure to stir quickly so that the eggs are
5. Place the chicken in the pan and add soy sauce. Stir-fry until warm and then garnish with coriander
sprigs and green onion.
When it comes to body weight, it may be that if you snooze, you lose. Lack of sleep seems to be related to an increase in hunger and appetite, and possibly to obesity. According to a 2004 study, people who sleep less than six hours a day were almost 30 percent more likely to become obese than those who slept seven to nine hours.
Recent research has focused on the link between sleep and the peptides that regulate appetite. “Ghrelin stimulates hunger and leptin signals satiety to the brain and suppresses appetite,” says Allison Siebern, a consulting assistant professor at the Stanford School of Medicine Sleep Center, the birthplace of clinical sleep medicine and pioneering sleep research. “Shortened sleep time is associated with decreases in leptin and elevations in ghrelin.”
Not only does sleep loss appear to stimulate appetite. It also stimulates cravings for high-fat, high-carbohydrate foods. Ongoing studies are considering whether adequate sleep should be a standard part of weight loss programs.
In addition, sleep disorders and chronic sleep loss can put you at risk for:insomnia -- a sleep disorder characterized by trouble falling and staying asleep -- also have another health condition.
Sleeping and Weight Loss excerpts from https://www.webmd.com/sleep-disorders/features/10-results-sleep-loss#1
"Josh Kohl describes his weight loss journey with Ideal Protein and how losing 300 pounds so far has led to a renewed dedication to healthier eating and a commitment to living a smarter lifestyle. This is Josh Kohl's #AmazingTransformation! http://bit.ly/2BvHL1a"
The air is crisp. The days are cooler. The green tomatoes are on the vine. What to do with your green tomatoes?
We are excited to announce that Ideal Protein has launched the new IdealSmart Scale which is a Bluetooth enabled scale that measures Weight, BMI, Body Fat % and Hydration %. The IdealSmart Activity and Sleep Tracker comes with a black water-resistant band and an additional belt clip. It records steps, calories burned and has a sleep mode. Both the scale and the tracker are designed to work alongside the IdealSmart Mobile App for Android and iOS. All three come together to form the IdealSmart Platform. IdealSmart is a personalized Lifestyle Building assistant designed to help dieters achieve their weight loss goals and learn how to maintain their results with healthier lifestyle choices. As yet another amazing dieter support tool from the Ideal Protein Weight Loss Protocol, the IdealSmart App, Scale and Activity & Sleep Band work together to help you live life smarter.
Scales and bands are available for sale at the clinic for $99 for the set. Order yours today!
Is it harmful to eat a low-carbohydrate diet for weight loss? Or is it even HEALTHIER than the current low-fat dietary advice? A major new study published today further fuels the debate and has already made major headlines. In the study 148 people were told to eat either a low-carb diet (under 40 g of carbs per day) or a low-fat diet, for one year. The results are similar to those in previous studies. Once again, those on a low-carb diet lost significantly more weight, in this case three times more: Those who ate a low-carbohydrate diet also lost more fat mass.
What will upset people the most is that the low-carb group also got better cholesterol levels than those in the low-fat group! As usual, they got more of the good HDL cholesterol, lower triglycerides and an improved cholesterol profile (total/HDL). As if this wasn’t enough, the fat eaters in the low-carb group received a significantly lower risk assessment for heart disease according to the 10-year Framingham risk score! In addition, the low-carb group got significantly less inflammation in the body (measured as CRP).
Finally, conspiracy theorists don’t get any support that “the meat industry” is behind all studies showing that low-carb diets work best. This study was funded by American tax dollars (through the National Institutes of Health). None of the authors have any financial ties to the industry. Even before this study the results were nearly unanimous that a low-carb diet provides a better weight and better health markers than today’s low-fat advice:
Swedish Expert Committee: A Low-Carb Diet Most Effective for Weight Loss
After today’s study the truth becomes even clearer. It becomes even harder (and more embarrassing) for people to stick their heads in the sand. When are people with weight problems going to receive scientifically sound dietary advice from most health care professionals? Hopefully soon.
© Dr. Andreas Eenfeldt, M.D. in Cholesterol, Weight loss studies
Canola Oil contains 5% saturated fat, 57% oleic acid, 23% omega-6 and 10%-15% omega-3. The newest oil on the market, canola oil was developed from the rape seed, a member of the mustard family. Rape seed is unsuited to human consumption because it contains a very-long-chain fatty acid called erucic acid, which under some circumstances is associated with fibrotic heart lesions.
Canola oil was bred to contain little if any erucic acid and has drawn the attention of nutritionists because of its high oleic acid content. But there are some indications that canola oil presents dangers of its own.
It has a high sulphur content and goes rancid easily. Baked goods made with canola oil develop mold very quickly. During the deodorizing process, the omega-3 fatty acids of processed canola oil are transformed into trans fatty acids, similar to those in margarine and possibly more dangerous.69 A recent study indicates that "heart healthy" canola oil actually creates a deficiency of vitamin E, a vitamin required for a healthy cardiovascular system. Other studies indicate that even low-erucic-acid canola oil causes heart lesions, particularly when the diet is low in saturated fat.
For further information please see Sally and Dr. Enig's newer article on canola oil.
© The Truth About Saturated Fat--Part 3, Dr. Joseph Mercola http://articles.mercola.com/sites/articles/archive/2002/08/24/saturated-fat3.aspx
The waist-to-hip ratio is a quick, easy method to estimate body composition and describe body proportions. It is a common measure that shows the degree of a person’s abdominal fat. Storing excessive fat in the abdominal region (known as the "apple" shape) is correlated with an increased disease risk; this test is one way to measure your risk for lifestyle and weight-related diseases, such as diabetes, heart disease and more.
Excess visceral fat is linked to abnormalities, such as insulin resistance and an increase in LDL ("bad") cholesterol levels, both of which are risk factors for heart disease. Visceral fat also can be a factor in the development of metabolic syndrome, another condition that is associated with an increased risk of cardiovascular disease.
Storing fat in your lower half, known as a "Pear" shape, is actually a healthier site for fat accumulation. The less common "avocado" shape is somewhere between an apple and a pear, with health risks higher than a pear-shaped person, but somewhat lower than a true apple-shaped person.
Therefore, avoiding an expanding waistline is one way to reduce the risk of heart disease and metabolic syndrome. Any decrease in waist circumference is a positive step toward healthier body fat distribution, regardless of your weight loss.
The great thing about having a coaching session each week is that your measurements are taken and your waist-to-hip-ratio is calculated. A print-out is available if you would like one!
Sleep Controls Your Diet
The debate about the best way to achieve a healthy weight always revolves around eating and movement. If you want to look better, the most common suggestion is “eat less and move more.” But it’s not that simple, or even accurate. Sometimes you want to eat less and move more, but it seems impossible to do so. And there might be a good reason: Between living your life, working, and exercising, you’re forgetting to sleep enough. Or maybe, more importantly, you don’t realize that sleep is the key to being rewarded for your diet and fitness efforts. According to the Centers for Disease Control and Prevention, more than 35 percent of people are sleep deprived. And when you consider that the statistic for obesity is nearly identical, it’s easy to connect the dots and discover that the connection is not a coincidence.
Not sleeping enough—less than seven hours of sleep per night—can reduce and undo the benefits of dieting, according to research published in the Annals of Internal Medicine. In the study, dieters were put on different sleep schedules. When their bodies received adequate rest, half of the weight they lost was from fat. However when they cut back on sleep, the amount of fat lost was cut in half—even though they were on the same diet. What’s more, they felt significantly hungrier, were less satisfied after meals, and lacked energy to exercise. Overall, those on a sleep-deprived diet experienced a 55 percent reduction in fat loss compared to their well-rested counterparts.
Poor Sleep Changes Your Fat Cells
Think about the last time you had a bad night of sleep. How did you feel when you woke up? Exhausted. Dazed. Confused. Maybe even a little grumpy? It’s not just your brain and body that feel that way—your fat cells do too. When your body is sleep deprived, it suffers from “metabolic grogginess.” The term was coined by University of Chicago researchers who analyzed what happened after just four days of poor sleep—something that commonly happens during a busy week. One late night at work leads to two late nights at home, and next thing you know, you’re in sleep debt.
But it’s just four nights, so how bad could it be? You might be able to cope just fine. After all, coffee does wonders. But the hormones that control your fat cells don’t feel the same way.
Within just four days of sleep deprivation, your body’s ability to properly use insulin (the master storage hormone) becomes completely disrupted. In fact, the University of Chicago researchers found that insulin sensitivity dropped by more than 30 percent.
Here's why that's bad: When your insulin is functioning well, fat cells remove fatty acids and lipids from your blood stream and prevent storage. When you become more insulin resistant, fats (lipids) circulate in your blood and pump out more insulin. Eventually this excess insulin ends up storing fat in all the wrong places, such as tissues like your liver. And this is exactly how you become fat and suffer from diseases like diabetes.
Lack of Rest Makes You Crave Food
Many people believe that hunger is related to willpower and learning to control the call of your stomach, but that's incorrect. Hunger is controlled by two hormones: leptin and ghrelin.
Leptin is a hormone that is produced in your fat cells. The less leptin you produce, the more your stomach feels empty. The more ghrelin you produce, the more you stimulate hunger while also reducing the amount of calories you burn (your metabolism) and increasing the amount fat you store. In other words, you need to control leptin and ghrelin to successfully lose weight, but sleep deprivation makes that nearly impossible. Research published in the Journal of Clinical Endocrinoloy and Metabolism found that sleeping less than six hours triggers the area of your brain that increases your need for food while also depressing leptin and stimulating ghrelin.
If that’s not enough, the scientists discovered exactly how sleep loss creates an internal battle that makes it nearly impossible to lose weight. When you don’t sleep enough, your cortisol levels rise. This is the stress hormone that is frequently associated with fat gain. Cortisol also activates reward centers in your brain that make you want food. At the same time, the loss of sleep causes your body to produce more ghrelin. A combination of high ghrelin and cortisol shut down the areas of your brain that leave you feeling satisfied after a meal, meaning you feel hungry all the time—even if you just ate a big meal.
And it gets worse. Lack of sleep also pushes you in the direction of the foods you know you shouldn’t eat. A study published in Nature Communications found that just one night of sleep deprivation was enough to impair activity in your frontal lobe, which controls complex decision-making.
Ever had a conversation like this?
“I really shouldn’t have that extra piece of cake… then again, one slice won’t really hurt, right?”
Turns out, sleep deprivation is a little like being drunk. You just don’t have the mental clarity to make good complex decisions, specifically with regards to the foods you eat—or foods you want to avoid. This isn’t helped by the fact that when you’re overtired, you also have increased activity in the amygdala, the reward region of your brain. This is why sleep deprivation destroys all diets; think of the amygdala as mind control—it makes you crave high-calorie foods. Normally you might be able to fight off this desire, but because your insular cortex (another portion of your brain) is weakened due to sleep deprivation, you have trouble fighting the urge and are more likely to indulge in all the wrong foods.
And if all that wasn’t enough, research published in Psychoneuroendocrinology found that sleep deprivation makes you select greater portion sizes of all foods, further increasing the likelihood of weight gain.
The bottom line: Not enough sleep means you’re always hungry, reaching for bigger portions, and desiring every type of food that is bad for you—and you don’t have the proper brain functioning to tell yourself, “No!”
Sleep Sabotages Gym Time
Unfortunately the disastrous impact spreads beyond diet and into your workouts. No matter what your fitness goals are, having some muscle on your body is important. Muscle is the enemy of fat—it helps you burn fat and stay young. But sleep (or lack thereof) is the enemy of muscle. Scientists from Brazil found that sleep debt decreases protein synthesis (your body’s ability to make muscle), causes muscle loss, and can lead to a higher incidence of injuries.
Just as important, lack of sleep makes it harder for your body to recover from exercise by slowing down the production of growth hormone—your natural source of anti-aging and fat burning that also facilitates recovery. This happens in two different ways:
If you're someone who doesn't particularly enjoy exercise, not prioritizing sleep is like getting a physical examine with your father-in-law as the investigating physician: It will make something you don’t particularly enjoy almost unbearable. When you’re suffering from slept debt, everything you do feels more challenging, specifically your workouts.
The Better Health Secret: Prioritize Sleep
The connection between sleep and weight gain is hard to ignore. Research published in the American Journal of Epidemiology found that women who are sleep deprived are a third more likely to gain 33 pounds over the next 16 years than those who receive just seven hours of sleep per night. And with all of the connections to obesity, diabetes, high blood pressure, heart failure, and cognitive failure, the need to sleep goes far beyond just looking better and seeing results from your diet and exercise efforts.
While there’s no hard number that applies to all people, a good rule of thumb is to receive between seven and nine hours of sleep per night, and to make sure that one poor night of sleep isn’t followed up with a few more. It might not seem like much, but it could make all the difference and mean more than any other health decision you make.
Excerpted from: http://www.shape.com/lifestyle/mind-and-body/why-sleep-no-1-most-important-thing-better-body
*Ingredients have been adapted to meet Phase 1 requirements. Adding meat, fish or eggs to salad makes a great dinner salad; add extra protein on the side to meet Phase 1 dinner requirement.
Salads can make for a healthy lunch or light, yet nutritious dinner. The key to making a great salad is to move beyond the old iceberg lettuce, tomato and olive oil combination and get more adventurous with stronger tasting greens like arugula and more interesting ingredients.
Here’s a simple formula to create delicious tasting and healthier salads that are also extremely good for you.
Step 1: Choose Your Base
Iceberg lettuce is nutritionally inferior and actually quite bland compared to any of the excellent salad greens below. Choose one or better still a combination of any of these.
Step 2: Choose Your Fruit and Vegetables
Tomatoes, cucumber and avocados are great in salads but there’s so many different types of fruits and vegetables you can experiment with. Pick from the following and try combining savory like red onion, bean sprouts and celery with sweet like apple, mandarin or grapes in the same salad for a balance of flavors.
Step 3: Choose Your Toppings (Optional)
You don’t need much of these toppings to add a burst of flavor to any salad. Chop toppings like chicken, cheese or salmon up well so they mix through the salad. Here’s some suggestions but try any healthy foods that you like.
Step 4: Choose Your Dressing
Simple salad dressings are best. There’s no need to overpower the flavors with heavy dressing. Here’s some good combinations.
Mixing the Salad
There are a couple of extra steps that can help to turn a good salad into a great salad.
Try using the 4 step formula above to make up your own salad recipes regularly. Choose at least 2 salad greens for a base, 4 salad vegetables and 2 salad toppings and pick up what you need the next time you go shopping.
Remember, to make a great salad choose flavorsome greens, a variety of vegetables and fruits, small amounts of strong tasting toppings and a simple salad dressing. Wash and dry your salad greens in a salad spinner, chop up everything into bite sized pieces and dress and mix your salad well just before you serve it.
In America, more than $700 million a year is spent on olive oil, but unfortunately, it is not really olive oil because of olive oil fraud. Most of the olive oils on the market are cut with cheap vegetable oils.
The results from the Consumer Report’s found that only 9 of the 23 olive oils from Italy, Spain and California tested, and passed as being extra virgin olive oil even though all of them claimed so on the label. AND: “More than half tasted fermented or stale.”
“International standards for extra virgin olive oil are mostly unenforced. Although the term ‘extra virgin’ is generally understood to denote the highest quality of olive oil, industry representatives report that the current standards are easily met by producers and allow olive oil marketed as ‘extra virgin’ to represent a wide range of qualities. This lack of enforcement has resulted in a long history of fraudulent practices (adulteration and mislabelling) in the olive oil sector.” – United States International Trade Commission
In a study at the UC Davis Olive Center, it was found that 69% of the imported ‘extra virgin’ olive oil sold in California supermarkets did not qualify as extra virgin. Tests indicate that imported “extra virgin”olive oil often fails international and USDA standards.
A bottle labeled “extra-virgin olive oil” may not be olive oil and instead be a seed oil which is made to smell and look like olive oil by adding a few drops of chlorophyll and beta-carotene making it part of the olive oil fraud.
‘Olive Oil Fraud’ oils that failed to meet the ‘extra virgin’ olive oil standards:
These olive oils have met the extra-virgin standards; this list of brands is from the research above.
Consumer Reports (September 2012 issue), published results of a taste test of 138 bottles of extra virgin olive oil from 23 manufacturers. The olive oil was sourced from the US, Argentina, Greece, Chile, and Italy. They found that olive oil produced in California exceeded those from Italy.
Two highest scoring olive oils (both from California) from their testing were:
Ruth Siegel / Owner & Coach