Low Carb (Ketogenic) Dieting: An Argument for Paleolithic/Low Carbohydrate Lifestyle, Part 2

Low Carb (Ketogenic) Dieting: Part 2

Today I’m going to get started without all the preamble, and just get right to it.  I’ll discuss the three types of nutritional energy, and address two of the areas from my lastpost:

• ·       Why you want to keep your fat intake high, and why the type of fat you choose makes a difference.
• ·       Why you want to keep your protein intake moderate, rather than high—the dangers of too much protein.

Carbohydrates, Fats, and Protein

Carbs, fat, and protein are the only dietary sources of energy that your body has at its disposal, and like grades of gasoline for your car, you have a selection: high test, mid grade, and the cheap stuff.  Also, like your car, your body will run on the cheap and mid grades.  For a while.  We also know about the knocks, pings, and overall reduced performance of the cars getting the lesser qualities.  Now, if that car were a high-performance vehicle, like a Porsche, you wouldn't dream of putting the cheaper fuels into it, right?  Well, why then, would you choose the cheaper sources of fuel for your most precious bit of equipment?  I’m talking about your body.

Sure, your body can, and will, use carbs as a source of fuel—and will even re-tune itself to use them almost to exclusivity—but that’s only because we shovel so many of them in each day. 

I think of carbohydrates as being the lowest quality of the fuels.  It is the only source of dietary energy that is completely optional.  If you think I’m full of it, check out the studies done on the Inuit people.  They gorge on fat, rarely see a vegetable, and their protein intakes are moderate, yet they are among the healthiest, tallest, and strongest people (as a whole) than the carb eaters.  What’s really telling, though, is that those who have moved away, so that they’d be closer to towns, etc., and have adopted a more “heart healthy” diet, are getting just as fat and sick as the rest of us. (Patricia Gadsby, 2004)

In fact, most indigenous cultures that did not utilize agriculture, were notably taller and had better muscle development than their counterparts who raised vegetables and grains.  Their diets consisted almost entirely of fat and protein.  They consumed roots, nuts, and seeds.  They ate berries and wild fruits when they were in season.  Everything they ate was, according to the gold standard of eating--local, fresh, and seasonal.  These nomadic people hunted and gathered.  Their health, including dental, was better than what we see today in the modern world. (Enig, 2000)

The literature, research, and published studies are so numerous—overwhelming, in fact—that support the consumption of fat in favor of carbs, yet we are still being told to eat carbs and cut the fat out.  Why?

 

Well, carbs are cheap.  Grains are cheap to grow, easy to produce, and fill a lot of bellies for a lot less money and time than it would take to raise enough animals (properly) to feed the whole of the world.  This is a conundrum.  Is it better to have a world with a small population of healthy people, or a large population of sick people?  You really don’t want my answer.  Suffice to say that I can’t save the whole world, and neither can you—but we can save ourselves.

 

I know, and I’m fond of saying, none of us is getting out of this alive.  That doesn't mean I have to suffer, needlessly, before I check out, though.  The older I get, the more determined I am to not become one of the zillions of seniors taking handfuls of prescription drugs every day—most of which are to combat the effects of their diet—when the prescription for health and vitality just happens to be the foods I choose to eat.

So, we have our cheap fuel—carbs—what about our mid-grade?  Protein.  This is where a lot of problems and disagreements come—even among us Paleo folks.  Some say high, others say moderate.  I’m in the latter group.  Whether you are trying to lose fat, gain muscle, or simply maintain your weight, your protein needs remain the same.  Yes, you read that right—they stay the same. The following chart shows the minimum recommended amount of protein needed by gender/age group.  

Remember, this table shows the absolute barest amount of protein required each day.  This would be for normal people, of normal weight, and low activity levels.  That's probably you.  However, athletes and really large people need to up their protein.  This, taken from bornfitness.com, will help to give you a better idea of where you need to be: 

• The base level (assuming no activity and no desire to change body composition) is around 0.8g per kilogram body weight (50g for a 137.5lb person) or above. More is not harmful, but this seems to be the bare minimum
• An athlete or highly active person, or a person who is sedentary and looking to lose body fat would do well with a range between 1-1.5g per kilogram. For a 200lb person, this equates to 91-136g daily
• An athlete or active person who wishes to beneficially influence their body composition (lose fat and/or gain muscle) or a very highly active endurance athlete should be consuming in the range of 1.5-2.2g per kilogram daily (for our 200lb person, this equates to 136-200g daily)

Each individual, depending on height, age, and lean body mass, requires a certain amount of protein.  The amino acids in protein rebuild muscle, organs, cells—everything.  Without enough protein these constantly occuring repairs cannot take place.  Too much protein?  Well, it’s essentially going to undergo a process called gluconeogenesis, which means it’s going to be converted to sugar, have a mild impact on your insulin, and then get stored as fat.  (Phinney, The Art and Science of Low Carb Living, 2011)

Good sources of protein are shown in the table below:

As you can see, you really don't need to eat a whole lot of meat to get sufficient protein.

One of the primary reasons so many people do so well on a ketogenic diet is because they aren't constantly overwhelming their insulin with all the carbs.  So, why would you want to over consume protein if it’s just going to do the same thing?  Granted, it’s not as severe as with carbs, but it does happen.  This is also why I believe so many people fail on ketogenic diets.  They hit a stall (and everyone will), and they immediately cut the fat and bump up the protein.  Bad choice.  My suggestion to you is this: if the diet was working and you haven’t changed it before you stalled out, leave things alone—plateaus are a natural part of the process.  I've read accounts of people hitting a stall of ten or more weeks before they broke.

I discussed this very issue with my sister last night and told her that was something I’d given a great deal of thought.  If you feel better, were losing weight, and you like what you’re eating, even if you never lost another pound—why on earth would you resume eating foods that you know will make you gain weight and feel horrible?  That’s where I’m at.  If not even one more speck of fat leaves my body, I’ll live with it.  I can’t imagine eating pasta, cakes, and other foods that I know will make me miserable.

Though I don’t need to lose any pounds, I do need to lose some body fat and develop better musculature.  I know I’ll do it, and by the end of the year, I plan on being extremely toned.  I’ve already started the photo journal that I will post at the end of the year so that you can see with your very own eyes how fat can make you less fat.

Ok.  So, we've covered carbs and protein.  What about fat?  How much and what types?  This is the one that freaks most people out, because I believe that your fat intake should be greater than 65% of your daily caloric intake.  This will increase depending on your caloric needs, and that varies from individual to individual.  It also varies during different stages of your life.  When you are less active, you need less energy; and when you are more active you need more energy.  If your protein requirements stay the same, and your carb requirements stay the same, there’s only one other source to bump up your calories when your body needs them, and that is through fat.

The best fats? Saturated and monounsaturated fats. 

Saturated fats are solid at room temperature and have been given a bad rap by many in the scientific/medical community.  The truth is, these are very healthy fats provided carbohydrate intake is low.  Without saturated fats our bodies can’t absorb calcium which leads to bone loss and osteoporosis; they actually help to improve your cholesterol levels by increasing your HDL (good) cholesterol; helps your immune system due to their anti-fungal, anti-viral, and anti-bacterial properties; and it provides energy for your brain and nervous system. (Walling, 2010)

Where do we find saturated fats? Palm and coconut oils.  Butter.  Dark chocolate. Rendered animal fats (tallow and lard).  Fish.  Meat.  Cheese.  These are all excellent—and delicious—natural saturated fat sources.  I realize that for every article I cite stating the benefits of saturated fats (or fats in general), you’ll be able to find 100 more that say NO!  To that, all I can say is this:  Look at those who eat this way and then make your decision.  The proof is there to dispute what the so-called experts are saying.

Monounsaturated fats (MUFA’s) are considered good fats by anyone’s reckoning. They can be found in avocado, seeds, and nuts, to name a few.  A quote from heart.org “Monounsaturated fats can help reduce bad cholesterol levels in your blood and lower your risk of heart disease and stroke.  They also provide nutrients to help develop and maintain your body’s cells. Monounsaturated fats are also typically high in vitamin E, an antioxidant vitamin most Americans need more of.” 

There are also  polyunsaturated fats (PUFA’s), and this is where disagreements abound.  Some say yes, yes, yes... others say no way, Jose, and others say, some but not certain ones.  Again, I fall into the latter category.  Not all PUFAs are bad for you.  What I find shocking is that anyone would call canola oil a good one.  I’m sorry, but it is so over-processed that whatever benefits it may have had isn't worth it.  Add to the over-processing the fact that they have to deodorize it—well, I want my fat without deodorant.

The worst thing I can say about these types of fats is that they contain too much Omega-6.  Yes, we are supposed to have Omega-6 in our diet, but not to the extent that we get it.  Ideally, we should have a 1:1 ratio of Omega6:Omega3, two essential fatty acids (essential because the only way to get them is to eat them)—but the truth is, we get far more Omega-6 than Omega-3, which is another cause for so much chronic inflammation, pain, and the whole litany of health hazards associated with chronic inflammation, that it would behoove us all to mind ourselves when it comes to the PUFAs.

Ah, I touched on the Omega-6:Omega-3’s in the previous paragraph.  A few more words on that topic.  Again, they are called essential because you can only get them by ingestion.  So, while the ratio should be 1, it is much higher than that—15:1—in the average diet.  Even us Paleo folks tend to get too many because we think these PUFAs are good for us, or we overeat nuts.  Whatever the reason, we all need to drastically reduce the amounts of Omega-6 in our diets. (The Center for Genetics, Nutrition and Health, 2002)

Well, that’s it for our overview of fats, proteins, and carbohydrates as fuel sources.  Next time, I’ll explain how we can convert our bodies—our high performance machines—into fat burners, and keep them that way.

Until then...

Bibliography

Barbour S. Warren, R. A. (n.d.). Phytoestrogens and Breast Cancer. Retrieved from Cornell: http://envirocancer.cornell.edu/factsheet/diet/fs1.phyto.cfm

David L J Freed, A. (n.d.). Do dietary lectins cause disease? Retrieved from US National Library of Medicine ,PubMed: http://www.ncbi.nlm.nih.gov/pmc/articles/PMC1115436/?tool=pubmed

Dr. Dwayne Lundell, M. (2012, March). World Renown Heart Surgeon Speaks Out on What Really Causes Heart Disease. Retrieved from Prevent Disease: http://preventdisease.com/news/12/030112_World-Renown-Heart-Surgeon-Speaks-Out-On-What-Really-Causes-Heart-Disease.shtml

Enig, S. F. (2000, January). Guts and Grease: The Diet of Native Americans. Retrieved from The Weston A. Price Foundation: http://www.westonaprice.org/traditional-diets/guts-and-grease

Eric Westman, J. V. (2010). A New Atkins For a New You. NYC: Fireside/Simon & Schuster.

Guyenet, S. (n.d.). Gluten Sensitivity: Celiac Disease is the Tip of the Iceberg. Retrieved from Whole Health Source: http://wholehealthsource.blogspot.com/2008/12/gluten-sensitivity-celiac-disease-is.html

Howard BV, M. J. (2006, January 4). Low-fat dietary pattern and weight change over 7 years: the Women's Health Initiative Dietary Modification Trial. Retrieved from PubMed.gov: http://www.ncbi.nlm.nih.gov/pubmed/16391215

Lê, L. T.-A. (2010, January). Metabolic Effects of Fructose and the Worldwide Increase in Obesity. Retrieved from American Physiological Society: http://physrev.physiology.org/content/90/1/23.long

Patricia Gadsby, L. S. (2004, October). The Inuit Paradox. Retrieved from Discover Magazine: http://discovermagazine.com/2004/oct/inuit-paradox#.UZYQdrXCaSo

Phinney, J. V. (2011). The Art and Science of Low Carb Living. Beyond Obesity LLC.

Phinney, J. V. (2012). The Art and Science of Low Carbohydrate Performance. Beyond Obesity LLC.

Tell, P. C. (n.d.). US National Library of Medicine . Retrieved from PubMed: http://www.ncbi.nlm.nih.gov/pmc/articles/PMC433288/

The Center for Genetics, Nutrition and Health. (2002, October). The importance of the ratio of omega-6/omega-3 essential fatty acids. Retrieved from Pub Med: http://www.ncbi.nlm.nih.gov/pubmed/12442909

Tommy Jönsson, S. O.-H. (n.d.). Agrarian diet and diseases of affluence – Do evolutionary novel dietary lectins cause leptin resistance? Retrieved from BioMedical Central: http://www.biomedcentral.com/1472-6823/5/10

Walling, E. (2010, January). Get Saturated: Four Reasons Saturated Fat is Healthy. Retrieved from Natural News: http://www.naturalnews.com/027865_saturated_fat_health.html

Low Carb (Ketogenic) Dieting: An Argument for Paleolithic/Low Carbohydrate Lifestyle, Part 1

Low Carb (Ketogenic) Dieting: Part 1

Ketogenic, or low-carb, diets have been around for a long time, and are still terribly misunderstood.  I've decided to take some time exploring this topic in a series of posts.  Between reading copious amounts of literature over the years, and my own personal experience, I feel qualified to discuss, at length, this way of eating.  These will also be some of the very few posts in which I will be citing a number of studies that I have found to be excellent, as well as a lot of anecdotal evidence.

Part of what I've seen over the past year on the paleo and gluten free forums is that a lot of people use these two styles of eating for weight loss, but experience the opposite.  Why is that?  Well, their carbs are often times too high.  When the carbs aren't too high, their protein levels are.  To make matters worse, their fat intake isn't high enough.

Then, you have those who are of normal weight who choose one of these ways of eating just because they've figured out that conventional wisdom has it wrong. They soon find their weight creeping up, bit by bit.

I have also noticed that many athletes (excluding the endurance athletes) start eating this way--and they seem to thrive.  I've read in the forums how they eat and I see why.  They eat more fat than anything.  The endurance athletes usually drop off the map after about two weeks, saying that they feel sick and weak.  Why?  Because they aren't fat adapted.  If you're an endurance athlete, I'll explain why this happens, and how you can make things right.

I've decided to analyze every aspect of the paleo and gluten-free lifestyles, and how you can prevent weight gain, induce rapid weight loss, and not miss more than 2 or 3 weeks of your precious training time, when it is combined with a low-carb diet.  How you can, and should, stay in a ketogenic state for your entire life.  Why it is desirable to be in this fat-adapted state for life.

Finally, starting sometime next month, I will be posting photos of my own progress to a fitter, leaner me.  I will also post some videos of some of my workouts demonstrating that you don't need a gym to do weight training, or even a lot of space.  Before we dive into this series, those of you who are endurance athletes who think it impossible to cut your carbs so low, remember this:  I ran a full marathon (my first) in extreme desert heat, with nothing more than water, in a ketogenic state.  Without stopping.  It can be done.  Greater distances can, and have been done by others.  

The topics I’ll be covering over the next several posts (not necessarily in this order) will be:

·       What constitutes a low-carb diet, and why we should consider this lifestyle.
·       Kudos and problems with the Atkins Diet, and how to make Atkins work for you.
·       Why you want to keep your fat intake high, and why the type of fat you choose makes a difference.
·       Why you want to keep your protein intake moderate, rather than high—the dangers of too much protein.
·       What effect does a ketogenic diet have on sports performance—this will surprise you!
·       Metabolic syndrome, diabetes, autism, seizures, and heart health.
·       Why low-fat/high carb diets are such failures, even for the mere 1/3 of the population that can actually thrive on them.
·       Leg cramps, weakness, fatigue, and headaches:  Low-carb flu, or something else?
·       Cravings and how to beat them.
·       How long is safe to stay in a ketogenic state.
·       The difference between nutritional ketosis, and ketoacidosis.
·       Do calories count?

Wow! Lots to cover, so let’s jump right in.

What is a low-carb diet, and why we should consider it

Before you attempt a low carbohydrate diet, or decide to discard the notion completely, read everything in this series.

A diet low in carbohydrates is one in which carbs are limited such that you reach a state of nutritional ketosis.  This is when your blood ketones reach a level somewhere between 0.5 millimolar and 3.0 millimolar.  Going above this range is not beneficial, and potentially dangerous.  Most people will go into a state of ketosis when they consume less than 50 grams of carbohydrates/day.

The higher the level of ketones in your blood (within the therapeutic range listed above), the faster you lose pounds and inches.  To reach higher levels of ketones, simply reduce the amount of carbohydrate intake.  Reducing much below 20 grams/day is not necessarily a good idea, though, because that would limit the amount of vegetables you could eat such that you would lose out on the benefits of the fiber, vitamins, and macro-nutrients that your body needs.  Besides, it would simply not be sustainable for very long.  I have found that with 20 grams/day, I can burn fat while enjoying a wide variety of fresh vegetables, and stave off boredom.

One thing most people don’t realize—and why so many fail on low carb—is that Atkins, and others like it, are not high protein diets.  They also don’t realize that after the initial induction period of two weeks, that if weight loss drops off, they need to do a few things, the first of which is to decrease your calories. I know, I know.  You are considering this diet because you don’t want to count calories. Well.  Boo-hoo. Sometimes we have to do what we don’t want to do.  That’s life.

The second thing you have to do is add fat.  As counter-intuitive as this seems, it is exactly what you have to do.  So, how do you add more fat while cutting calories when you've already slashed your carbs down to 20 grams/day? You likely will need to cut your protein.  Later, I’ll explain why this isn't a bad idea.

Honestly, I’d advise using, from the start, a food tracker such as that found at www.caloriecount.com.  You can customize it for a low-carb diet, or just use it, as is.  Enter everything you eat, and at the end of the day, you can see the graphs that give you the percentages of fat/protein/carb consumed each day.  Most of your calories (68-80%) should come from fat.  Yes, you read that right.  If you don’t reach and maintain these levels you will not stay in a continuous state of nutritional ketosis, and you will not burn fat efficiently. Another 15-20% from protein, and only about 4-5% from carbs

.

If slashing your carbs to such a low level frightens you, let me assure you of this one, simple fact: Carbohydrates are optional.  Again, not a typo.  The only reason one would need to eat any carbs is to stave off boredom, and not have to take a daily truckload of vitamins and supplements.  There is no need to eat carbs unless you don’t get enough fat. (Phinney)

So, why would we want to enter a state of ketosis?  That’s simple: to enable our bodies to use our fat stores as a source of energy, rather than sugar.  This is extremely advantageous for a number of reasons.  The first being that even the fittest athletes (<10% body fat) have tens of thousands of calories at their disposal to use to fuel their activities.  This equates to days and days of readily available energy, provided their bodies are fat adapted, rather than sugar adapted.

 

In a ketogenic state, the body uses stored and dietary fat as its primary fuel source.  This is good, too, because our blood only carries the equivalent of 2 teaspoons of sugar, in the form of glucose, at any given time.  If we aren't efficient fat burners, we have to continuously refuel with carbohydrates because our bodies and our brains will be competing for the same blood sugars.  Since the brain can only utilize glucose or ketones for energy, the battle for the available glucose in our bodies will rage on—unless we find an alternate, readily available source of energy for muscle, organ, and cellular function.  This means ketones.  When a person is in a keto-adapted state, there is always plenty of fuel for everything.

Add to that the fact that when you are keto-adapted your insulin isn't spiking like mad, creating all sorts of inflammation which, in turn, creates insulin resistance—and eventually type II diabetes, high levels of blood lipids—increased risk of coronary artery disease and strokes, fatty liver disease, and metabolic syndrome, just to name a few.

 

According to world renown heart surgeon, Dr. Dwight Lundell, it’s inflammation, and not fat, that is causing the epidemic of death due to heart disease and other chronic illnesses.  Fully 25% of all Americans are on these expensive statins and low fat diets, yet the incidence of fatal heart attacks and strokes are not being reduced.  In fact, the opposite is true.

“These recommendations are no longer scientifically or morally defensible. The discovery a few years ago that inflammation in the artery wall is the real cause of heart disease is slowly leading to a paradigm shift in how heart disease and other chronic ailments will be treated.

The long-established dietary recommendations have created epidemics of obesity and diabetes, the consequences of which dwarf any historical plague in terms of mortality, human suffering and dire economic consequences.”  (Dr. Dwayne Lundell, 2012)

His entire article (cited below) is very worthy of a thorough reading. 

For this reason alone—regardless of your body’s composition or state of overweight/leanness—a ketogenic diet makes sense.

Kudos and problems of the Atkins diet, and how to make Atkins work for you

After reading the book, A New Atkins For a New You, I was left shaking my head.  After so much research has been done with regard to dietary phytates, phytoestrogens, lectins, and gluten, the authors are still calling grains—especially whole grains—healthy.  They also advocate the eventual addition of legumes.

What am I talking about?  These next few paragraphs will be a primer on phytates and phytoestrogens, and the negatives associated with them.  As for the gluten, well, most of you know enough about that, so I’ll only go over the absolute main reason for avoiding wheat, and gluten, in particular.

First, phytates.  Phytates, or phytic acids, are substances found in whole grains.  They bind to minerals such as magnesium, iron, manganese, and calcium,  thus, blocking their absorption.  Phytates exist in nature primarily  to ward off pests, including humans.  There is no scientifically sound reason to eat them, and since most of us don’t get enough quality nutrition—especially minerals—we have even more reason to steer clear.  While many foods contain them, even nuts and seeds, we can remove most of them by simply not eating the skins which is where the phytates are concentrated. Removal of the skins from nuts and seeds is done easily enough and without processing--the same can't be said for grains because the outer hull (bran) that contains the worst of these phytates. So, if you really have to break down and eat a grain, processed grains and not whole grains, are the lesser of two evils.  

 

Second, phytoestrogens. These are, as the name implies,  compounds that behave like estrogen in the body, and are found in whole grains, legumes, and to a lesser extent, nuts and seeds. Soy is the worst, with 3 times the amount of phytoestrogens than the other legumes and grains.  This is still an area that requires a great deal of study since, in my opinion, the human studies have been inadequate (usually 10 or less subjects).  Most other scientists agree with this opinion.  Most other scientists will also tell you that long-term exposure to estrogen (beyond your child bearing years) will increase your risk for breast cancer. (Barbour S. Warren)  So, I’ve decided to err on the side of caution, as should you, and not take the risk that those who are in favor of these compounds really don’t know if they’re right or not.  Also, since I don’t know who paid for all of them, I can’t attest to the veracity of them.  The one I have cited clearly states that more research in this arena needs to be done before anyone can call them good.

Thirdly, we have lectins, which are also found in whole grains, and are carbohydrate binding proteins.  What’s so bad about them, then, if they bind to carbohydrates? Well, because they also bind to insulin receptors, the human intestinal lining, and are linked with worsening leptin resistance. (Tell) (David L J Freed) (Tommy Jönsson)

Then we have our beloved “wheat.”  Since this particular grain no longer resembles the wheat our parents and grandparents consumed (genetically), let alone the original wheat from thousands of years ago (einkorn wheat), most people simply cannot tolerate wheat, let alone the gluten that is found in it.  What really blew my mind when reading the Atkins book was the fact that they push vital wheat gluten, the absolute worst part of the wheat.

Gluten, which is found mostly in wheat, barley, and rye, is a compound of gliaden and glutenin.  Those who have the worst response to these two compounds have a condition called celiac disease, and even the smallest amount—yes, even a crumb of cookie—causes them horrific health problems.  It is believed that 1% of the population suffers from this, though it can’t really be verified because not everyone gets tested.  Ok, so you likely aren’t a celiac.  Guess what? It is estimated that about 30% of the population tests positive for Antigliadin, or IgA. (Guyenet)  This is an antibody sent from the gut to ward off IgA.  So, because you have this immune response to fight something off, you’ve just increased your level of inflammation.  Eat enough of the stuff and you get chronic inflammation.  Bad news.

 

So, for a bunch of people who like to call themselves “trailblazers” in the nutritional arena they, like those they supposedly go against (pushers of the conventional wisdom), have fallen into the same damned trap when it comes to grains.  Grains, especially whole grains are NOT good for you.  They serve no useful purpose.  Period.  I just wish the good folks at Atkins would wake up with respect to this.

Now, don’t take my previous rant as an attack on the much beloved, Dr. Atkins, as I DO consider him to have been a trailblazer.  The thing is, he didn't have all of this information about grains and the hazards of gluten at his disposal.  He got the rest right though, and I am positive that if he were alive today he would be telling us all about the perils of whole grains in our diets.

One really excellent take-away that I did get from the book (and I got many) was that there is no such thing as the so-called “golden opportunity” with respect to low carb diets.  If you are not familiar with this phrase, it implies that you have one shot, and one shot only, at making Atkins work for you.  Well, that’s a lie.  Oh, so you've experienced it for yourself?  So have I.  But guess what?  It’s because we were doing it wrong, that’s why.  I have read a number of success stories on the Atkins web site (http://www.atkins.com/Program/Success-Stories.aspx) of people who were on and off the Atkins diet numerous times and still lost massive (>100 lbs) of weight, because they finally got it.

What were the rest of us doing that caused us to stop losing after the initial induction?  Cutting fat, increasing protein, not paying attention to total caloric intake, eating processed foods, consuming sugar alcohols by the truckload, etc., etc...

Next time, we’ll discuss these very pitfalls.

Until then...

Works Cited

Barbour S. Warren, R. A. (n.d.). Phytoestrogens and Breast Cancer. Retrieved from Cornell: http://envirocancer.cornell.edu/factsheet/diet/fs1.phyto.cfm

David L J Freed, A. (n.d.). Do dietary lectins cause disease? Retrieved from US National Library of Medicine ,PubMed: http://www.ncbi.nlm.nih.gov/pmc/articles/PMC1115436/?tool=pubmed

Dr. Dwayne Lundell, M. (2012, March). World Renown Heart Surgeon Speaks Out on What Really Causes Heart Disease. Retrieved from Prevent Disease: http://preventdisease.com/news/12/030112_World-Renown-Heart-Surgeon-Speaks-Out-On-What-Really-Causes-Heart-Disease.shtml

Eric Westman, J. V. (2010). A New Atkins For a New You. NYC: Fireside/Simon & Schuster.

Guyenet, S. (n.d.). Gluten Sensitivity: Celiac Disease is the Tip of the Iceberg. Retrieved from Whole Health Source: http://wholehealthsource.blogspot.com/2008/12/gluten-sensitivity-celiac-disease-is.html

Howard BV, M. J. (2006, January 4). Low-fat dietary pattern and weight change over 7 years: the Women's Health Initiative Dietary Modification Trial. Retrieved from PubMed.gov: http://www.ncbi.nlm.nih.gov/pubmed/16391215

Phinney, J. V. (2011). The Art and Science of Low Carb Living. Beyond Obesity LLC.

Phinney, J. V. (2012). The Art and Science of Low Carbohydrate Performance. Beyond Obesity LLC.

Tell, P. C. (n.d.). US National Library of Medicine . Retrieved from PubMed: http://www.ncbi.nlm.nih.gov/pmc/articles/PMC433288/

Tommy Jönsson, S. O.-H. (n.d.). Agrarian diet and diseases of affluence – Do evolutionary novel dietary lectins cause leptin resistance? Retrieved from BioMedical Central: http://www.biomedcentral.com/1472-6823/5/10

The top ten herbs and spices

Ah, herbs and spices.  They add so much flavor to everything we eat and can even heal our bodies.  Today, I'm going to tell you about the top ten spices and herbs, their healing properties, and how to make some of your own spice mixes.  If you're lucky enough to be able to get fresh, whole, spices that you can grind yourself, great.  If not, try to buy the smallest amounts of the best quality you can afford.  Avoid, however, the premixed and packaged spice blends as they are usually filled with chemicals, sugars, and wheat. I'll tell you how I make some of the blends that I use when I just don't feel like grinding them fresh.  I'll also tell you how to properly store them so that they don't lose their taste or health benefits.

First, though, the top ten:

1.  Turmeric  This is the superstar in the spice world, and its potency is due primarily to curcumin, which is an antioxidant.  I am able to get the roots, but I'll warn you: These things are hard to grind into a fine powder--even my coffee mill has a difficult time with it.  Thank goodness one small root goes a long way.

• It has anti-inflammatory properties, especially with regard to the knees, mouth, and bones.  
• It suppresses carcinogens.
• Turmeric helps regulate our insulin and triglycerides.
• Some evidence suggests that it aids in our immune system, and can help speed the healing of wounds, colds, and other respiratory illnesses.

Too much (more than 1/2 teaspoon, or so) can cause problems with your gallbladder or blood, so use this in moderation.  Besides, too much just tastes bad--I guess that is Mother Nature's way of telling us that we are taking a good thing too far.

2.  Ginger  One of my favorites and it is a staple in my kitchen. Its potency lies in the gingerols, which are powerful anti-inflammatory compounds. I almost always use it fresh, though I have been know to dry some and grind it in my mortar and pestle.  There is nothing better, though, than the taste of fresh.  Here, they call it Ajo Chino, Chinese garlic, and it is very inexpensive and plentiful.  Depending on where you live fresh may not be an option, so just buy the best quality you can afford.  

• Calms upset stomachs.
• Soothes migraines.
• Helps sore muscles feel better.
• It can even help with the discomforts of menstruation.

Again, more is not better.  Too much and you can get heartburn or worsen a bad gallbladder.  It also has negative interactions with certain medications, so you should talk to your doctor if you are taking any prescription drugs.  

3.  Sage  Ever wonder why wise people are called "sages?"  Well, sage is loaded with an enzyme called acetylcholinesterase, and that boosts brain power.

• Improves memory and has been shown in studies to hold back the tide of dementia, Altzheimer's, forgetfulness, and other cognitive functions.
• Relieves hot flashes, upset stomach, digestive problems, and sore throats.
• Contains many vitamins and minerals, such as Vitamins A, C, E, and K, as well as magnesium, copper, manganese, and more.

This can be used to season meats and vegetables, or even used to make tea.

4.  Thyme  This herb with its lovely aroma and flavor is a staple in most parts of the world.  Its anti-microbial properties are well-known and grounded in good, solid, science.

• Anti-microbial action kills staph, E-coli, and contaminants in food that can cause food poisoning.
• Used in many mouthwashes and cleaning products for its powerful anti-microbial action.
• Contains many vitamins and minerals.

A little goes a long way in terms of cooking and flavoring, so be careful not to overpower your food with it.

5.  Basil  I love this stuff.  I usually buy it fresh, use some that day, and then dry the rest for later use.  It's one of the few herbs that maintains its flavor even after it has been dried. You can also freeze it to use later as well.

• Used to treat asthma.
• If you have diabetes--this helps with some of the damage caused to your body due to the diabetes.
• Relieves stress and tension.
• Anti-bacterial, anti-fungal, anti-viral, and anti-inflammatory.
• Loaded with vitamins and minerals.

This can be used to make a soothing tea, or to season your food.  It can't be Italian without basil.

6.  Cinnamon  Smells good and tastes even better, this spice is great in sweet or savory foods.  

• Its most notable health benefit is that it can help to stabilize blood sugar in Type II diabetics.  Just a teaspoon/day is all it takes to prevent--or reduce--those post-meal spikes in blood sugar.
• Anti-microbial properties make it a good fighter of infections.

When mixed with cloves and ginger, cinnamon makes an excellent tea that soothes your nerves and assists with upper respiratory congestion.

7.  Chili peppers  Give your food a kick and kick-start your metabolism, too.  The capsaicin found in peppers increases your metabolism and that means you burn more calories.

• Possibly stimulates your brain to help you feel full faster.
• Reduces the risk of stomach ulcers.
• Helps keep your LDL's (bad cholesterol) lower.

8.  Garlic  No list of herbs and spices would be complete without our friend garlic.  I don't think a day goes by that I don't use this spice.  It just makes our savories taste better.

• Known as "poor man's penicillin" for a good reason--it is a potent anti-microbial.
• May protect against colon cancer.
• Prevents heart disease.

Use a little, use a lot--just use it!

9.  Fennel  Betcha didn't see that one coming.  Yep, fennel.  This bulb with its sweet, licorice, flavor is great eaten raw in a salad or roasted.  

• Used as a digestive aide, so if you have gas or indigestion, give it whirl.
• Has strong anti-oxidant properties that help fight inflammation and cancer.

10.  Cilantro  One of my favorites.  This pungent herb is essential in many of the world's cuisines, including Indian, Chinese, and Mexican.  

• Aides in the removal of toxins from our bodies, such as heavy metals.
• Filled with vitamins and minerals.
• Refreshes and revitalizes our bodies.
• Aids in digestion and even relieves gas or indigestion.

So, now that we've covered my top ten list of herbs and spices, I want to share with you some spice blends that I make and use when I just don't feel like grinding and blending fresh.  Let's face it, we've all been there and sometimes it's just easier to use a mix.  By making some different blends in advance and having them on hand, it will prevent us from being tempted to buy the pre-packaged ones in the supermarket that have things in them that we really don't want. You can adjust these recipes to suit your own tastes--adding or omitting ingredients as you see fit.  Also, if you want to use salt in your blends I would recommend putting the salt in your coffee mill LAST--this way you clean your grinder and make the salt fine enough so that it doesn't all settle at the bottom of your jar.

Most of these recipes I got from The Spice House web site and have been using them for a long time.  I've tweaked them to suit myself, but here they are in their original form.  For more recipes like this or to buy top of the line spices, go here. When I lived in the States, I bought from them.  Another good source is Barry Farm Foods.  Finally, I also get a lot of recipes like this from The Mountain Rose Blog--she has great recipes.

Adobo Chicken Marinade Notes

This is a good Mexican style marinade that isn't very spicy hot with a very pleasant flavor.

Ingredients

• 1 ounce freshly squeezed lime juice
• 1 ounce tequila
• 1 ounce olive oil
• 1/4 teaspoon chipotle powder
• 1 teaspoon salt-free adobo seasoning

Serves / Yields

As written - for one pound of chicken breast, adjust as needed

Preparation Instructions

Place all ingredients into a cruet and vigorously shake to create an emulsification. Pour into a large bowl, add chicken breast meat and marinade for at least 1 hour. Grill chicken to well-done (of course)

Helpful Hints

You can chop the chicken breast into small pieces and grill on skewers, or you can grill the breasts whole and then slice them after grilling - your choice. This marinade could probably even be used to pan fry ground chicken/turkey if you were so inclined.

Garam Masala

I couldn't imagine life without this basic blend of spices.

Ingredients

• 1 2" Cinnamon Stick
• 2 Bay Leaves, broken
• 3 tablespoons Green Cardamom Pods
• 2 teaspoons Fenugreek Seeds
• 1 tablespoon Whole Cumin Seeds
• 1 tablespoon Whole Coriandar Seeds
• 1 tablespoon Black Peppercorns
• 1/2 teaspoon Whole Cloves
• 1 teaspoon Blade Mace

Preparation Instructions

Break the cinnamon sticks into pieces. Crumble the bay leaves. Heat a heavy frying pan and after 2-3 minutes put in the whole spices. Dry roast over medium heat until the color darkens, stirring or shaking the pan frequently to prevent burning. Leave to cool, then grind. Store in an airtight container. The mixture will keep for 3-4 months.

You can add 2 teaspoons of ground tumeric after grinding to add a golden color to the curry and/or add 1/2 to 1 teaspoon ground ginger to give some heat, or to taste.

Taco Seasoning

Ingredients

• 1/4 cup chili powder
• 1/4 cup cumin powder
• 1 tablespoon garlic powder
• 1 tablespoon onion powder
• 1 tablespoon oregano
• 1 teaspoon paprika
• 1/4 cup sea salt
• 1 teaspoon black pepper

Grind spices if whole, salt last, and store in airtight glass jars.  Three tablespoons is equivalent to one packet of store bought mix.

Curry Powder

Ingredients

• 1/2 cup Paprika Powder
• 1/4 cup Cumin Powder
• 1 tablespoon Fennel Powder
• 2 Tablespoons Fenugreek powder (optional)- gives sweetness
• 2 tablespoons ground Mustard Powder
• 1 tablespoon ground Red Chili Pepper Flakes (optional)- adds spiciness
• 3 tablespoons ground Coriander (optional)
• 1/4 cup ground Turmeric root
• 1 tablespoon ground Cardamon (optional)
• 1 teaspoon Cinnamon powder
• 1/2 teaspoon Cloves powder (optional) – Adds complex flavor

To make: Mix all ingredients in a bowl, jar or food processor and store in an air-tight container until ready to use. Can be used on meats, vegetables or in soups. Especially good in with chicken, shrimp or vegetables.

Cajun Seasoning Mix

I had to have something especially for my sister, Brenda, who is a fiend for Cajun seasoning.

Ingredients

• 1/2 cup Paprika Powder
• 1/3 cup Himalayan Salt or sea salt
• 1/4 cup Garlic Powder
• 2 Tablespoons Black Pepper
• 2 Tablespoons Onion Powder
• 1 Tablespoon Cayenne Pepper (optional- won’t be spicy without this)
• 2 Tablespoons Oregano leaf
• 1 Tablespoon Thyme leaf

To Make: Mix all ingredients in jar or food processor and store in an airtight container. Good on stir frys, eggs, casseroles, and poultry. Can add more or less Cayenne to get to your taste.

Ranch Seasoning Mix

Ingredients

• 1/4 cup dried Parsley leaf
• 1 Tablespoon Dill leaf
• 1 tablespoon Garlic Powder
• 1 tablespoon Onion Powder
• 1/2 teaspoon Basil leaf (optional)
• 1/2 teaspoon ground black pepper

To Make: Mix all ingredients together in jar or food processor. To make into Ranch Dressing, mix 1 Tablespoon of this mix with 1/3 cup Homemade Mayonaise or Greek Yogurt and 1/4 cup Coconut Milk.

I hope you enjoyed today's tasty post.  Please feel free to share your spice blend recipes with me.  I'll be sure to post them and give you credit.

Until next time...

The Uphill Battle Against Conventional Wisdom

Remember when you were eating a diet that the experts all said was good for you?  You know the one: high carb/low fat?  And remember when all you got for it was sicker and fatter?  Remember the medications you were taking or supposed to be taking?  Remember how you felt like a slug, unable to get out and move about very well without pain?  Remember when no one would believe that you were actually following your prescribed diet--including your doctors?  Then, do you remember when you ditched conventional wisdom for a more Paleo style of eating and living?  How much better you began to feel, almost instantly?  How your health began to improve, almost instantly?  I sure do.

What strikes me as odd is how despite the fact that my weight loss has been maintained, and how my lab works show great lipid and sugar levels, and all the other benefits I have gained from eating and living this way, that there are still those who tell me that I am going to kill myself with this diet.  I'm stunned by some of the responses I get when I tell people "no thanks, I don't eat grains."  Or their responses when they see me eating sausages, pork, butter, or using lard.

The knee-jerk reactions make me want to laugh.  The first reaction most of these people have is that I'm going to get fat, clog my arteries, and have a heart attack. Ummm, no, no I'm not.  In fact, I've reduced my risks for these health problems considerably with the way I eat.  I'm not taking any medications and I'm able to run several miles each day and weight train too.  I'm more flexible and fit than when I was a skinny teenager eating a "heart healthy diet" full of whole grains like those found in Roman Meal cereal.  I really hated that cereal, but my dad was a cardiac patient and made us eat it nearly every day.  If  my dad hadn't died from his clogged arteries, likely caused by all the inflammation created by eating so many healthy whole grains, I'm sure he'd agree with me: Conventional Wisdom is wrong.  I know he would see what I'm doing and say "hey, they got it wrong." He'd be right, too.  They do have it wrong.  They also aren't going to start singing a new tune just because they know they have it wrong.  They can't.

The fact is, the medical establishment, the government, and they myriad alphabet organizations that push the conventional wisdom have entirely too much invested in their dogma to back off.  They have painted themselves into a corner from which there is no escape.  For them.  That doesn't mean you have to stay in the corner with them.  You have the freedom to get out of that corner and reclaim your health.

Forget what they say about needing those grains for fiber.  There are plenty of sources of fiber, and it is something called vegetables.  One of the few things they got right was that your plate should be full of vegetables.  The difference between their style of eating vegetables and ours is that we can have butter or creamy sauces on ours.  Besides, how many of us couldn't make poop no matter how many grams of fiber, via whole grains, we crammed into our bodies.  I know what it's like to have to buy a ticket on the laxative train.  It was a vicious, never-ending ride.  Thank goodness, I jumped off that particular train and put an end to my irritable bowel syndrome.

Even now, my neighbors and friends who saw me transform my physical well-being are stunned each and every time they see the kinds of foods I eat.  One neighbor told her son about the amount of fat I eat, and his response was: Her arteries must be getting clogged.  Hah! She, though, is still a believer in conventional wisdom despite the evidence to the contrary right before her very eyes.

Family, too.  They'll tell me how they want to lose weight or maintain their recent weight loss, yet they'll scoff at my methods despite the fact that my methods are working.  They'll still continue to eat those grains which, in turn, causes them to eat too many carbs, and they can't understand why all the exercise and otherwise healthy eating isn't working: why they keep seeing the numbers on the scale go up, little by, insidious, little.

It doesn't matter how much you exercise if you are not eating right.  You will never get control of your weight or health if you continue to eat grains--especially wheat.  I still stand by what I've said on previous posts: not all grains are bad for everyone---except wheat.  No one can ever convince me that wheat is good for you--in any form.  That is also why I advise people stop eating wheat first, then gradually omit the other grains.  You can try adding some of the grains back, one at a time, after your system has been grain-free for about two months.  If you are sensitive to one or more of them, you'll know soon enough.  I tested each re-added grain for a week or two, on its own, because sometimes symptoms (like constipation or joint pain) won't show up immediately, whereas stomach upset and diarrhea will occur within an hour or so, if you are really sensitive. Wheat should never be added back. If carb cravings start again, then you should just eliminate the grains altogether.  Some of us just cannot eat any grains.

The issue of fat really throws people for a loop.  Conventional wisdom would have us believe that we need to reduce our dietary intake of fat in order to lose weight or just stay healthy.  Nothing could be further from the truth.  We need more fat--especially if we are trying to reduce.

I consume at least 60% of my daily calories from fat.  The fat comes from butter, olive oil, eggs, full-fat dairy, and meat.  All natural fats are required by your body and your brain.  Most of my carbs come from a variety of fresh, colorful, vegetables, and a small amount of fruit.  I try not to eat too much fruit and limit my intake to a very small portion each day.  I also keep my protein intake to about 8 ounces each day.  No, I don't weigh or measure anything, nor do I count calories, carbs, or fat grams--but after so many years of doing just that, I pretty much know the values of these numbers for most foods.

So, just rid your minds of the conventional wisdom because there is absolutely no wisdom to be found there.  Look around you.  Look at, and talk to, those who have eschewed conventional wisdom as all the proof you need.  I don't care what the diet books say and I certainly don't care what the various governments say: Conventional wisdom is wrong.  The only ones who benefit from your eating that way are the doctors, pharmaceutical companies, and the producers of the so-called food that lines the grocers shelves--and they gain from your illness.

Until next time...

Back In Business

After 2 weeks of network issues, and an illness, I am back.  I will start my regular thrice-weekly blog posts on Monday, April 21st.

I think I'll start with something we can all enjoy: a recipe.

See you then!

The Offal Truth

Definition of OFFAL

1

: the waste or by-product of a process: as

a : trimmings of a hide

b : the by-products of milling used especially for stock feeds

c : the viscera and trimmings of a butchered animal removed in dressing : variety meat

2

: rubbish

Definition #2 says it all for me. Rubbish. I know, it's supposed to be good for you.  I guess.  Of course, I'd like to see good studies that took place (on humans) that lasted for more than a few months before I'd even consider believing it.  I still wouldn't eat it, though, even if it was deemed harmless and nutritious.  It's that line I talked about before and I'm not crossing it. 

Offal also, to me, tastes awful.  Again, I know a lot of people like it.  A lot of people also like the notion of "snout to tail" when animals are being butchered for food.  Fine, use it. But I just don't want to eat it. Not me. Nunh-unh.  No way.  I'm really hard pressed to believe that organs that were used for filtering toxins from the body are good to eat.  I can not believe they are good for you. Also, the poop-chute? Me, eat that? Not on your life. Gross.

However, if we look at definition #1, we may give pause to eating meat or drinking milk from animals that were fed offal.  I don't think that cows, sheep, or other traditional barnyard animals were meant to eat this stuff.  That's why, if I lived in the States or in parts of Europe, I would be very careful about what I buy and from where I buy it.  

I'll probably lose what few readers I have with this post, but honestly, it's my blog and I can say what I want.  If you like these things, go for it! I simply can not bring myself to put it in my mouth.  I also don't like when members of an otherwise very supportive community give me grief because I won't choke down some liver, kidneys, or pigs ears.  

As for me, I'll just stick to the main cuts of properly raised and fed animals and call it a day.

Until next time...

Leptin Reset: Was it right for me?

I guess I didn’t need to do a leptin reset after all, but short of getting a ton of expensive tests that would merely indicate the possibility of leptin resistance, I really just had to wing it.  Dr. Kruse recommended not doing the reset if you didn’t need it, but I could never find out why you shouldn’t.  I guess I now know: you’ll feel worse.  Yes, I’m willing to experiment on myself to prove/disprove certain theories.  I’m also willing to conduct experiments to find out “why.”  Of course, that’s why I received a grade of ‘D’ one quarter in high school—our teacher would say “don’t do...” but wouldn’t say why. I would always find out why. So, failure to listen to directions cost me what would have otherwise been a perfect grade. This same failure also made me a good scientist and analyst. But, I digress.

            One thing you must all keep in mind, though: there are no tests that can prove leptin resistance. Leptin resistance isn’t even a recognized medical condition.  Does that mean Dr. Kruse is wrong?  Absolutely not.  After all, the medical establishment would have us believe that red meat and cholesterol kills, and whole grains heal;  most of us have long since figured out that that is not the case. In fact, most of us have found the opposite to be true.  What the myriad tests that Dr. Kruse recommends merely point to the possibility of leptin resistance, and he has found a way to counter this.

            The most ironic thing, at least from my perspective, about my own experience with the leptin reset protocol was that I wasn’t eating different foods than I had been previously—only different quantities at different times of the day.  My symptoms were very much like the so-called carb flu.  The low-carb and Paleo communities have coined this term to show that a person is experiencing flu-like symptoms when they go very low-carb after a lifetime of eating the standard American diet (SAD).  Your body will go through withdrawals for a few days to a week, and then the healing begins and the person starts to feel better.  I went through it myself, so I know the symptoms and I know how long those symptoms last.  I never had the horrible sweating, though.  I also never experienced joint pain.  In fact, the joint pain was the first thing to go when I’d leave grains behind, and that usually happened by the third day. On the leptin reset, by day 6 I felt nearly crippled with the pain.  Not good.

            So, to reitterate, the only thing I did differently on the leptin reset protocol was eat more fat/protein in the morning, and less in the afternoon.  I also consumed fewer carbs each day and consumed them later in the day than I normally would have.  I guess this really upset my body’s chemical balance.  I went from being an ‘eat-whenever’ person whose first meal of the day wasn’t until the afternoon, to one who was being force-fed before her eyes were barely opened.

            I cannot stress often enough that we are all different and have different dietary needs.  I believe that since all of our homones are in different states of orderliness (or dis-orderliness) that different protocols will cause different reactions.  It can be a struggle to find your body’s happy place, but that place can be found.  The key is to not give up.  What I learned from the leptin reset helped me to diagnose my own situation: I was consuming too much fruit.  I wasn’t consuming too many carbohydrates, just too many of the wrong kind, and that likely prevented my body from being a really efficient fat burner. So, what’s the next experiment? Less fruit, more non-starchy vegetables, and increase the weight training.

            In the meantime, if you feel you may be leptin resistant, try the leptin reset—especially if you are switching from SAD—and see how it goes.  Should you do the tests?  Hm, that’s a tough call.  I would say do them if you can afford to do them, and pay Dr. Kruse for private consultations to analyze the results.  Like I said, leptin resistance is not a recognized medical condition and your physician at home will likely not be able to help you with regards to this.  If you can’t afford the tests, or simply do not wish to subject yourself to these tests, then give it a go and see what happens.  It won’t hurt you, and it could very well help you.  Just because the results are mixed, doesn’t mean the science is necessarily bad; it just means the science needs more refinement.

            Until next time.