Weight Loss Supplements - Worth a Try?

Posted by mmarturano Jan 3, 2010

Every January it seems there are more ads for weight loss supplements than ever before and one can't help but wonder if they really work. It would stand to reason that if a particular weight loss supplement really delivered the goods, it would have put itself out of business by now. Yet here we are- another year gone by that America is heavier than the last. So before you call or click to get a bottle of the latest fad delivered right to your door, there are a few things I would like to share with you about weight loss supplements.

Read The Fine Print

Almost every weight loss supplement out there advises that results occur in conjunction with proper diet and exercise. The second thing you will notice is that the results they advertise are not typical. Putting both of these together leads me to speculate that the person you see on the television screen who lost 40 pounds while taking a pill was probably also using the services of a dietician or nutritionist and following a customized exercise program provided by the supplement company. While weight loss supplements can be a valuable aid- and we will get into some specifics in a bit- please don't be fooled into thinking that they alone are going to get you much of a result.

Look Under The Hood

On the surface, weight loss supplement ads can sound very compelling. Claims that the formulas are "clinically proven" or "scientifically formulated" don't really lend as much credibility to the product as it may seem at first glance. One product that claims to be "clinically proven" does not disclose that a person would have to take almost half the bottle every day in order to provide the clinically significant dosage. Other terms frequently used in weight loss supplement ads are equally dubious. Just because something is "Doctor Recommended" doesn't mean that a doctor recommended it as right for you.

The bottom line is that if a company feels like they need to resort to some type of gimmick in order to draw your business chances are the product isn't all that it's cracked up to be. Believe me, if science had found the magic weight loss pill your doctor would have told you about it.

Everybody Is Different

Another thing to keep in mind is that there is not a special "weight loss button" that gets switched on when you take a pill. Just as there are many reasons why a person may be having difficulty losing weight, so are there many kinds of supplements which can address each of those causes. Although weight loss supplement manufacturers would love it if every overweight person purchased their product, it isn't quite that simple. Different supplements have different actions. This is why you may have heard from your friend that one supplement worked great for them, but didn't do anything for you. This is because you and your friend are not overweight for the same reason.

With that being said, let's get into some of the different types of weight loss supplements and how they work.

Fat Blockers

This type of supplement binds some of the fat in the foods that you eat, thus preventing it from being absorbed and reducing the overall caloric load of a meal. I almost never recommend this type of supplement. I have performed many hundreds of nutritional analyses and it is quite rare for me to find somebody who is actually eating too much fat in their diet. Most people who are overeating are eating too much carbohydrate in the form of refined flour and sugar. If this is the case, fat blockers will not help at all.

What is worse, fat blockers may actually cause harm by interfering with the absorption of important fat-soluble vitamins which are needed to break down fat already stored in the body, regulate certain hormones, and help the liver detoxify harmful metabolites so they may be removed from the body.

Thermogenics

Thermogenics are one of the most common form of weight loss supplements, and act by increasing the body's core temperature and metabolic rate. Some of these include caffeine and the EGCG found in green tea. While drinking green tea can be a healthful practice, it is necessary to take a concentrated form in order to get a significant amount of the active ingredients. When used appropriately can be both safe and effective, but due their stimulant actions, thermogenics should not be taken by those with heart conditions. Other thermogenics include bee pollen, ginseng, 7-keto DHEA, and cayenne pepper.

Appetite Suppressants

While seemingly straightforward, appetite suppressants are actually the most varied group of weight loss supplements. This is because appetite is controlled by many factors all acting upon each other. Dandelion leaf, evening primrose oil, ephedra, guarana, kola nut, and 5-HTP are all common ingredients in weight loss formulas. Of these, 5-HTP has the most promise for reducing carb cravings, but due to its potential interaction with certain psychoactive medications, can only be acquired in significant amounts through a qualified practitioner.

Hypoglycemics

These supplements can be very effective in people whose bodies have a difficult time regulating blood sugar levels. Guggul, cinnamon, ginger, cardamom, and bitter melon are all herbs that can help keep blood sugar from rising too quickly. Interestingly, many of these herbs are traditionally included in recipes that call for sugar.

Adaptogens

Adaptogens are particularly useful in people who have "stress fat." Stress fat is associated with high amounts of cortisol produced by being in a stressful environment. While the mechanism is not yet fully understood, people under high amounts of stress tend to accumulate body fat around their waist while other areas of their body will tend to remain normal or slim. Adaptogens act to help the body normalize the stress response. Some examples include ginseng, licorice root, and reishi mushroom.

Diuretics

In many cases a significant amount of weight that is carried by the body is actually water weight. While certain herbs such as alfalfa, dandelion, juniper berries, parsley, thyme, and uva ursi can get a few pounds of water weight off fairly quickly, they do not really address the underlying reason why the body is holding onto water in the first place. Unless the cause is treated, the water weight will probably come back once usage of the herbs is discontinued.

Fiber

Fiber can be helpful in weight loss in a number of ways. Taking a fiber supplement can help to curb appetite by stimulating stretch receptors in the gut. Fiber also stimulates the release of bile and can help to reduce inflammation in the gut. The most common form of fiber is psyllium husk, however other kinds such as plantain and konjac root have shown great promise in clinical trials.

Mitochondrial Energizers

Mitochondria are tiny organelles inside the cells that are responsible for converting the energy stored in the foods we eat into a form that can be used by the body. Supplements such as alpha lipoic acid, L-carnitine, D-ribose, and CoQ10 can help to rejuvenate mitochondria that have been damaged through the normal aging process, or by a strenuous exercise regime undertaken without the proper nutritional base.

In conclusion, weight loss supplements can be a valuable addition to a weight loss program that includes proper nutrition and exercise. However, in order to be effective the right supplements should be chosen that will provide the body extra support in the areas which are most needed. While it may not hurt to give most weight loss supplements a try, the chances are slim that you will come upon the right one by choosing based on big claims and fancy advertising. As with any kind of herb or dietary supplement, it is best to choose based upon the recommendation of a qualified professional.

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When Diet Isn't Enough

Posted by mmarturano Dec 7, 2009

When working with people on nutrition we often spend a lot of time at the beginning talking about how many calories are needed and how to distribute those calories among different foods and throughout the day. Most of the time making a few changes to eating behaviors is sufficient to result in weight loss or improvements in certain factors like blood pressure or cholesterol. However there are times when it seems that no matter what kind of changes we make to a person's diet it just doesn't seem to get a result.

I would like to share a story with you about a woman named Mary. (Of course I have changed her name to respect confidentiality.) Mary is in her early 40's and a fairly health conscious individual. Although her diet isn't "perfect" she has all the main things in place: she eats regularly throughout the day, is always sure to get some protein at every meal, and stays away from processed and fast foods. Although Mary is very conscientious about both the quantity and quality of her food and works out at least three times a week, her weight just wouldn't budge.

As I'm sure you can imagine, Mary was quite frustrated when the meal plan we had put together didn't seem to do much good. Luckily we had developed enough of a relationship that she was still returning my calls! Even though I was just as puzzled as Mary, I was sure that her problem wasn't that she needed to "eat less and exercise more." I suspected that there was more going on than was immediately apparent.

I asked Mary to complete a symptom questionnaire and we learned that there was a lot she scored high in the areas which signified impaired digestive function. Although she didn't consider her symptoms of gas, bloating, and uncomfortable bowel movements to be too severe, they were enough for me to be concerned. Unfortunately many people have had digestive symptoms for so long that they just take it to be a normal part of life. Such was the case with Mary. Although her recent bloodwork showed that everything was normal, I asked Mary to complete a special digestive function test.

When the results came in we found out that Mary's body was not digesting her food properly. Incomplete digestion coupled with a long history of antibiotic use had led to an imbalance in her gut flora which resulted in an overgrowth of yeast in her intestines. This in turn had set up an inflammatory process which further impaired her ability to absorb nutrients from the food that she ate. To top it off, Mary also had a moderate case of gluten sensitivity; a condition where the body reacts to a protein called gluten that is found in wheat products. Although she had been trying to do the right thing by incorporating more whole wheat bread and pasta, for a person with gluten sensitivity this can make their symptoms worse.

Fortunately there are simple solutions for these kinds of issues once we know exactly what is going on. I recommended that Mary take special enzymes to help with her digestion. We also included a probiotic formula to help rebalance her gut flora, and of course, started the process of getting wheat out of her diet. In just two weeks, Mary was already feeling better and had even lost a few pounds!

I wanted to share Mary's story with you because I know how frustrating it can be when you are doing all the right things with your diet but still not getting the results you want. I have found that there are a lot of people like Mary who aren't aware that there is more to weight loss than eating less and exercising more. If you feel that you have been doing the right things but not getting the right results there is hope!

To your health.

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6 Steps To Holiday Weight Loss

Posted by mmarturano Nov 22, 2009

The holiday season is officially upon us and while the holidays offer a time to reconnect with loved ones and create new memories, for somebody wanting to lose weight it can be a serious challenge to navigate through the minefield of tasty treats and come out lighter on the other side. Fortunately the holidays don't have to translate into extra pounds if you follow these six simple steps:

Step 1 - Burn It Off In Advance

Getting in a good workout is a great way to deplete calories stored in muscle tissue as glycogen. Heading into a big meal with depleted glycogen will cause the body to take the energy from the meal and use it to refill the glycogen tank before sending the calories off to you waist, hips, and thighs. Circuit training is a very effective day to deplete glycogen quickly, but even taking a brisk walk can help.

Step 2 - Don't Show Up Hungry

As tempting as it sounds to skip meals during the day before a big holiday party or meal, "saving up" calories for later rarely works as it is intended. Showing up to dinner starved will most likely result in making up the missed calories, and then some. When all is said and done, eating light is a better choice than not eating at all.

Step 3 - Head Straight For The Protein

While crusing the appetizer spread stick to the protein and stay light on the carbs. Not only is protein more filling but it also helps your body process carbohydrate more effectively through the stimulation of a hormone called glucagon.

Step 4 - Drink Lightly

While there's nothing wrong with indulging in a holiday drink (or two) try to avoid sugary drinks like egg nog, daquiris and mojitos. Besides the extra calories, mixing sugar with alcohol can really do a number in anybody with impaired glucose control. Stick to wine or a mixed drink with soda water and just a splash of fruit juice for flavor.

Step 5 - Pick A Smaller Plate

It may sound too obvious but research shows that when faced with large portions people are more likely to overeat. Choosing a smaller sized plate is a simple way to cut back on calories that works like a charm. Best of all your belly will never know the difference!

Step 6 - Pass On The Guilt

Even if you completely blow your diet a couple of times during the holiday season it's not the end of the world. Remember that it takes about 3500 extra calories to equal one pound of body fat, and it takes days or even weeks to overeat by that much. The biggest risk during the holiday season is getting so down on yourself for not living up to unreasonable expectations that you give up completely on your weight loss goals. A better strategy is to give yourself a few "cheat days" during which you will not worry at all about what you eat, and then promise to get back on track the very next day, instead of putting it off until next year.

Losing weight during the holidays can be difficult, but not impossible. The most important thing is to resist the temptation to take the entire season off and pick things up again in the new year. Over the long term it can add months or even years to your overall weight loss program. Keeping these simple tips in mind will help you kick off the new year a few pounds ahead of the game.

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Blood Sugar Control - Part 3

Posted by mmarturano Nov 16, 2009

In the first two parts of this series we learned about how to identify glucose intolerance and some techniques for using exercise to manage blood sugar. In this last section we will look at food choices and supplements that are most helpful for blood sugar control.

Sugary Snacks

Let’s face it sometimes we just want a little something sweet. If you are going to indulge your sweet tooth why not make it as healthy as possible? Dried figs and dates make a great choice for a sweet indulgence that also provides a powerful dose of nutrition. Try to limit intake to 2 or 3 at a time.

With baked goods make sure that your choice is free of trans fats such as margarine and hydrogenated oils. You may sacrifice some calories but the natural fats found in butter and egg yolk provide nutrients that will help the body burn off the sugar.

Include Some Fiber

Fiber slows down the introduction of sugar from sweet and starchy foods into the bloodstream. Especially when consuming starchy foods like bread, rice, pasta, or potato, make sure to include a fresh salad, steamed vegetables, or beans to balance the meal. Whole grain breads and pastas, and brown rice still have the naturally occurring fiber within them so it is not as critical to add an extra source of fiber.

Get More Protein

Protein has a balancing effect on blood sugar. Eating protein stimulates the body to secrete hormones that act to lower blood sugar and turn down hunger signals. Do your best to include a protein source at every meal and snack in the form of meats or fish, eggs, dairy, nuts or seeds, and beans.

Consider Supplementation

There are a number of herbs and supplements that have been shown to help normalize blood sugar metabolism. Here are a few with the most promising research behind them:

ECGC found in green tea has been found in some studies to lower blood glucose levels, though the effects seem to be more pronounced at higher concentrations, such as can be found in a pill, rather than brewed tea.

Zinc is a trace mineral that plays an important role in blood sugar metabolism and low zinc levels have been correlated to glucose intolerance in humans. Shellfish as well as sunflower and sesame seeds are excellent dietary sources of zinc.

Korean red ginseng (Panax ginseng) has been shown to benefit glucose in metabolism, although studies of American ginseng (Panax quinquefolius) have not shown the same benefit.

Make sure to consult with a professional trained in the use of dietary supplements before starting any supplement program. Not all brands contain the same quality of ingredients and certain substances used in many weight loss formulas contain ingredients which could cause damage to the body or interact with certain medications.

References

Maruyama K, Iso H, Sasaki S, Fukino Y. The Association between Concentrations of Green Tea and Blood Glucose Levels. J Clin Biochem Nutr. 2009 Jan;44(1):41-5. Epub 2008 Dec 27.

Nagao T, Meguro S, Hase T, Otsuka K, Komikado M, Tokimitsu I, Yamamoto T, Yamamoto K. A catechin-rich beverage improves obesity and blood glucose control in patients with type 2 diabetes. Obesity (Silver Spring). 2009 Feb;17(2):310-7. Epub 2008 Nov 13.

Masood N, Baloch GH, Ghori RA, Memon IA, Memon MA, Memon MS. Serum zinc and magnesium in type-2 diabetic patients. J Coll Physicians Surg Pak. 2009 Aug;19(8):483-6.

Jansen J, Karges W, Rink L. Zinc and diabetes--clinical links and molecular mechanisms. J Nutr Biochem. 2009 Jun;20(6):399-417.

Ma SW, Benzie IF, Chu TT, Fok BS, Tomlinson B, Critchley LA. Effect of Panax ginseng supplementation on biomarkers of glucose tolerance, antioxidant status and oxidative stress in type 2 diabetic subjects: results of a placebo-controlled human intervention trial. Diabetes Obes Metab. 2008 Nov;10(11):1125-7. Epub 2008 Mar 18.

Vuksan V, Sung MK, Sievenpiper JL, Stavro PM, Jenkins AL, Di Buono M, Lee KS, Leiter LA, Nam KY, Arnason JT, Choi M, Naeem A. Korean red ginseng (Panax ginseng) improves glucose and insulin regulation in well-controlled, type 2 diabetes: results of a randomized, double-blind, placebo-controlled study of efficacy and safety. Nutr Metab Cardiovasc Dis. 2008 Jan;18(1):46-56. Epub 2006 Jul 24.

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Blood Sugar Control - Part 2

Posted by mmarturano Sep 28, 2009

In the first part of this series, we investigated impaired glucose tolerance and its effects on weight loss.

As we saw, taking a systematic and comprehensive approach to the assessment of impaired glucose tolerance is the best way to determine if it is present.

In this second part, we will look at how to use exercise as a means to improving glucose tolerance. In the final part, we will review dietary and supplementation as intervention methods.

Exercise is a great way to improve glucose tolerance and, contrary to what you might believe, it is not all about burning calories. While the old-school approach to weight loss says that burning calories is all that matters, newer research into the long-term effects of different types of exercise reveals that a well-rounded activity program is the best bet.

While it may make logical sense to try to burn the most calories in the least amount of time, this approach to weight loss can be very inefficient and can actually make weight loss more difficult.

The confusion stems from the fact the body has two main sources of fuel: sugar and fat. The amount and type of energy being consumed is a function of heart rate.

Naturally, as heart rate increases, the total number of calories being burned increases. However, the percentage of calories from fat actually decreases, until the body reaches anaerobic threshold (AT).

At that point, the cardiovascular system can no longer deliver oxygen fast enough to meet the energetic demands of the muscles. Since oxygen must be present to burn fat, the body's fat burning ability becomes temporarily shut down.

More important, however, are the changes that occur in the body's physiology after exercise.

As high intensity exercise stimulates a release of sugar into the bloodstream, the blood sugar level of a person also spikes after their exercise routine. For the average person, this is not a problem. However, for somebody with impaired glucose tolerance, the sugar spike sets off a cascade of physiological responses that can result in reactive hypoglycemia.

If this occurs, it will trigger powerful signals from a region of the brain called the hypothalamus that will result in exaggerated levels of hunger.

This is why some research has found that people who engage in high-intensity cardio exercise for weight loss often eat more calories after their workout than they burned during the routine.

In 1994, a team of researchers from Laval University compared a traditional aerobic workout program — aimed at burning the most amount of calories during the workout sessions — to an interval training program where short bursts of high intensity are alternated with longer recovery periods. The results were striking.

Even though the traditional group burned twice as many calories during exercise as the interval training group, those who were following the interval training program lost nine times more body fat.

To properly ascertain target heart rates for interval training, it is necessary to perform an O2 stress test. During this test, a gas exchange analyzer is monitoring physiological changes in response to a gradual increase in heart rate. Having an O2 (CardioPoint) test done is essential for anybody who is serious about a weight loss exercise program.

Secondly, it is important not to overlook the value of strength training as a component of a weight loss program, especially if impaired glucose tolerance is present.

Adding some lean muscle mass is one of the best ways to improve glucose tolerance and it also results in a higher resting metabolic rate. Often members are concerned about “bulking up” if they embark on a strength training program. However, it is actually rather difficult to build muscle mass, so these fears are generally unfounded.

Finally, be sure to include some regular activities —such as yoga or stepping in a sauna — that will help reduce stress levels in the body.

While the topic of how stress affects sugar metabolism would warrant an entire article of its own, suffice it to say that high stress levels are another factor that can impair glucose metabolism. There is also a substantive body of research to support the idea that yoga and tai chi have a direct impact on blood sugar control as well.

Prescribed Exercise for Blood Sugar Control

Cardio: 30 to 45 minutes of interval training for two to three times per week
Resistance: 30 to 45 minutes at 65 to 85 percent max for two to three times per week
Yoga or Tai Chi: 60 minutes for one to two times per week
Sauna: 30 minutes for two to three times per week

Following a well-rounded exercise program is not only more effective at blood sugar control, but it can also be more enjoyable. Getting away from the monotony of hitting the treadmill can help keep your weight loss program interesting as well as effective.

In the next article, we will conclude with some tips on diet as well as nutritional strategies for glucose tolerance using herbs and supplements.

References

Pall ML. Do sauna therapy and exercise act by raising the availability of tetrahydrobiopterin? Med Hypotheses. 2009 Oct;73(4):610-3. Epub 2009 Jul 5.

Yang K, Bernardo LM, Sereika SM, Conroy MB, Balk J, Burke LE. Utilization of 3-month Yoga Program for Adults at High Risk for Type 2 Diabetes: A Pilot Study. Evid Based Complement Alternat Med. 2009 Aug 18. [Epub ahead of print]

Song R, Ahn S, Roberts BL, Lee EO, Ahn YH. Adhering to a t'ai chi program to improve glucose control and quality of life for individuals with type 2 diabetes. J Altern Complement Med. 2009 Jun;15(6):627-32.

Perry CG, Heigenhauser GJ, Bonen A, Spriet LL. High-intensity aerobic interval training increases fat and carbohydrate metabolic capacities in human skeletal muscle. Appl Physiol Nutr Metab. 2008 Dec;33(6):1112-23.

Chaya MS, Ramakrishnan G, Shastry S, Kishore RP, Nagendra H, Nagarathna R, Raj T, Thomas T, Vaz M, Kurpad AV. Insulin sensitivity and cardiac autonomic function in young male practitioners of yoga. Natl Med J India. 2008 Sep-Oct;21(5):217-21.

Gibala MJ, McGee SL. Metabolic adaptations to short-term high-intensity interval training: a little pain for a lot of gain? Exerc Sport Sci Rev. 2008 Apr;36(2):58-63.

Zhang Y, Fu FH. Effects of 14-week Tai Ji Quan exercise on metabolic control in women with type 2 diabetes. Am J Chin Med. 2008;36(4):647-54.

Wang JH. Effects of Tai Chi exercise on patients with type 2 diabetes. Med Sport Sci. 2008;52:230-8.

Innes KE, Vincent HK. The influence of yoga-based programs on risk profiles in adults with type 2 diabetes mellitus: a systematic review. Evid Based Complement Alternat Med. 2007 Dec;4(4):469-86.

Yeh SH, Chuang H, Lin LW, Hsiao CY, Wang PW, Yang KD. Tai chi chuan exercise decreases A1C levels along with increase of regulatory T-cells and decrease of cytotoxic T-cell population in type 2 diabetic patients. Diabetes Care. 2007 Mar;30(3):716-8.

Burgomaster KA, Heigenhauser GJ, Gibala MJ. Effect of short-term sprint interval training on human skeletal muscle carbohydrate metabolism during exercise and time-trial performance. J Appl Physiol. 2006 Jun;100(6):2041-7. Epub 2006 Feb 9.

Burgomaster KA, Hughes SC, Heigenhauser GJ, Bradwell SN, Gibala MJ. Six sessions of sprint interval training increases muscle oxidative potential and cycle endurance capacity in humans. J Appl Physiol. 2005 Jun;98(6):1985-90. Epub 2005 Feb 10.

Tremblay A, Simoneau JA, Bouchard C. Impact of exercise intensity on body fatness and skeletal muscle metabolism. Metabolism. 1994 Jul;43(7):814-8.

Tatár P, Vigas M, Jurcovicová J, Kvetnanský R, Strec V. Increased glucagon secretion during hyperthermia in a sauna. Eur J Appl Physiol Occup Physiol. 1986;55(3):315-7.

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Blood Sugar Control - Part 1

Posted by mmarturano Sep 9, 2009

Sometimes weight loss isn't as simple as watching your calorie intake. While the conventional model of weight loss states that simple energy balance (calories in, calories out) is all that matters, newer research indicates that how those calories are metabolized can have a large impact on the level of success that can be achieved with a basic calorie reduction approach to weight loss.

Energy balance can be easily thrown off due to difficulties with sugar metabolism that cause swings in blood sugar which result in inappropriate hunger signals and increased fat storage. Inability of the body to properly maintain blood sugar is known as impaired glucose tolerance. Left unchecked, impaired glucose tolerance can lead to weight gain, insulin resistance, metabolic syndrome, diabetes, hypertension, polycystic ovarian syndrome (PCOS), and premature aging.

In this article we will look at some of the signs and symptoms of impaired glucose tolerance, as well as how to use laboratory testing to help identify the presence of impaired glucose tolerance.

Although it is possible to have impaired glucose tolerance with no symptoms, there are a few indicators which can provide some helpful clues. One of the most obvious is uncontrollable sugar cravings, especially following activity or exercise. People with impaired glucose tolerance can also experience tiredness or fatigue after eating.

Impaired glucose tolerance can also present itself as mood swings, irritability, brain fog, or a feeling of heaviness in the limbs. Most of these symptoms are experienced during the low swings of blood sugar, therefore they are most commonly experienced during the time in-between meals, and are exacerbated after meals high in carbohydrate.

There are also a few basic biometric indicators that can be a sign of impaired glucose tolerance. While not conclusive evidence, these numbers can be a signal that something is not going right with the metabolism, especially if they are going up even though there has been no change in food intake or activity level.

Biometric Indicators of Impaired Glucose Tolerance

· Body Mass Index (BMI) > 25

· Waist / hip ratio > 0.9 for men, > 0.7 for women

· Body Fat Percentage > 20% for men > 35% for women (exact ranges are age-specific)

Body fat percentage can be measured using skinfold calipers, with circumference measurements, or via electrical bioimpedance such as with certain body fat scales. Each method has its own advantages and limitations, and it is important to know that results from one method are not easily compared with another. The most accurate way to measure body fat percentage is by being weighed under water, however it is also the least convenient.

One of the elements of a complimentary FitPoint assessment is to get a body fat measurement. Along with a few other parameters, this is one of the best ways to monitor yourself during a weight loss program. It is important to ensure that the weight being lost is fat, not muscle, otherwise it could result in a further impairment of glucose metabolism.

If you suspect that you may have impaired glucose tolerance, the next step is to have some lab work done. There are a number of test which, taken together, can provide evidence to support the notion of impaired glucose tolerance. It is important to understand that there is no single lab test that can alone determine if there is an issue with sugar control, and that impaired glucose tolerance is not a diagnosable disease but merely a syndrome.

Often times a routine blood screening includes a fasting blood sugar test to check for diabetes. While a normal result rules out the presence of diabetes, it does not rule out impaired glucose tolerance. Many times I consult with clients who have assured me that their doctor has checked everything out however when we actually look at the lab report we find that only a spot glucose was performed. If blood sugar control is a concern, it is important that a comprehensive workup be performed, and that the results are interpreted by somebody who knows what to look for.

A comprehensive lab workup for glucose intolerance should include:

· Comprehensive Metabolic Panel (CMP) + Ferritin

· Fasting blood glucose

· 2 hour Glucose Tolerance Test + Insulin

· Serum lipids

· Glycosylated hemoglobin (Hb A1c)

· High-sensitivity C-reactive protein (hsCRP)

· RBC magnesium

It is important to remember that impaired glucose tolerance is a functional diagnosis, therefore there is no one result that can pinpoint a blood sugar problem. Rather, each result must be taken in the context of all the other parameters measured. Nevertheless, there are some key elements that are generally found with impaired glucose tolerance.

Lab Indicators of Impaired Glucose Tolerance

· Fasting blood sugar >90 mg/dl

· Post-prandial blood sugar >120 mg/dl

· Fasting insulin >8 mIU / ml

· Post-prandial insulin >30 mIU / ml

· Hb A1c > 6%

· HDL <50 mg/dl for men, <60 mg/dl for women)

· Triglycerides > 150 mg/dl

· Triglyceride / HDL ratio > 4:1

· hsCRP > 1.0 mg / L

There is also a relatively new form of testing available that measures advanced glycation end products (AGEs) in the body's tissues. AGEs form as a result of exposure of the tissues to unhealthy levels of sugars over time. AGEs can be measured noninvasively by a method known as tissue fluorescence.

If present, impaired glucose tolerance can be managed through a combination of exercise and nutrition. In the next part of this series, we will take a closer look at how to use exercise to help balance blood sugar, and in the final part we will discuss how to use nutrition and supplements to further optimize blood sugar.

References

Miyazaki Y, Akasaka H, Ohnishi H, Saitoh S, DeFronzo RA, Shimamoto K. Differences in insulin action and secretion, plasma lipids and blood pressure levels between impaired fasting glucose and impaired glucose tolerance in Japanese subjects. Hypertens Res. 2008 Jul;31(7):1357-63.

Reed JA, Benoit SC, Pfluger PT, Tschp MH, D'Alessio DA, Seeley RJ. Mice with chronically increased circulating ghrelin develop age-related glucose intolerance. Am J Physiol Endocrinol Metab. 2008 Apr;294(4):E752-60. Epub 2008 Feb 12.

Bewick GA, Kent A, Campbell D, Patterson M, Ghatei MA, Bloom SR, Gardiner JV. Mice with hyperghrelinemia are hyperphagic and glucose intolerant and have reduced leptin sensitivity. Diabetes. 2009 Apr;58(4):840-6. Epub 2009 Jan 16.

Mori Y, Hoshino K, Yokota K, Yokose T, Tajima N. Increased visceral fat and impaired glucose tolerance predict the increased risk of metabolic syndrome in Japanese middle-aged men. Exp Clin Endocrinol Diabetes. 2005 Jun;113(6):334-9.

Soyama A, Nishikawa T, Ishizuka T, Ito H, Saito J, Yagi K, Saito Y. Clinical usefulness of the thickness of preperitoneal and subcutaneous fat layer in the abdomen estimated by ultrasonography for diagnosing abdominal obesity in each type of impaired glucose tolerance in man. Endocr J. 2005 Apr;52(2):229-36.

Petersen JL, McGuire DK. Impaired glucose tolerance and impaired fasting glucose--a review of diagnosis, clinical implications and management. Diab Vasc Dis Res. 2005 Feb;2(1):9-15.

Unwin N, Shaw J, Zimmet P, Alberti KG. Impaired glucose tolerance and impaired fasting glycaemia: the current status on definition and intervention. Diabet Med. 2002 Sep;19(9):708-23.

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Making Better Food Choices Pt. 2 - The Food-Brain Connection

Posted by mmarturano Aug 25, 2009

Last week we explored some of the ways that economic factors can impact our food choices. In this second part, we will take a brief look at how food choices in turn can impact our ability to think clearly and even help us to manage our finances!

Proper brain function is what allows us to translate our intentions- whether for wealth, health, or otherwise, into reality. If the brain does not function properly, all aspects of our life can suffer as a result. In particular, impaired function of an area of the brain called the prefrontal cortex can have a significant impact on the decision-making process. This area of the brain is responsible for the following abilities:

Differentiating among conflicting thoughts
Evaluation of consequences of actions
Learning from "mistakes"
Working toward a defined goal
Choosing long-term over short-term rewards
Prediction of outcomes
Forming reasonable expectations
Self-control in social situations

As it turns out, all of the main functions of the prefrontal cortex that are needed to successfully execute a nutrition and exercise program are also the same abilities that can assist in maintenance of financial stability!

Whether it is following a prescribed diet plan, or working to get out of debt, cognitive function is a key element that should not be overlooked. Willpower is important, but if a person lacks the physiological basis to translate will into action, willpower becomes degraded into wishful thinking.

It all comes down to brain function.

Brain function is dependent on the intricate balance and coordination of several key neurotransmitters, including dopamine, serotonin, acetylcholine, and norepinephrine. While each of these neurotransmitters has specialized functions in the brain, they all have one thing in common- they are synthesized using protein.

While teasing out the details of a neurotransmitter imbalance can be a lengthy process that can involve the investigation of genetic abnormalities, it stands to reason that if the body doesn’t have even the most basic tools and building blocks necessary to manufacture these important molecules, it won’t have even a fighting chance at maintaining neurological balance.

Sometimes, despite adequate nutritional intake, the body still has a difficult time maintaining neurological balance. In that case, it is well to seek a health practitioner who can offer extra support to the system via dietary supplements and/or pharmaceutical agents. However, it is best to start with the basics, and that means taking a closer look at protein.

There are five main sources of protein in the diet. They are meats (including fish and fowl), eggs, dairy, nuts and seeds, and beans. How much protein the body needs depends on activity level. For an active person the exact amount of protein generally falls between 1.0 and 2.0 grams per kilogram body weight.

Herein lay the first hurdle for the financially challenged and making proper food choices. Since protein is generally more expensive than carbohydrate, there is always a temptation to skimp on the protein and choose high-carbohydrate foods instead. The result is a diet that, despite an excess of calories, is nutritionally deficient.

The second difficulty comes with the timing of protein in meals. Due to the fact that the body has very limited storage capacity for protein (about 30 – 40 grams) in the blood, it is important to give the body protein on a regular basis. The simplest way to ensure proper protein intake is to include a lean protein source with every meal.

In summary, adequate protein intake is crucial to proper brain function, and should be made both a financial and nutritional priority. When shopping for groceries it is important to take into account the entirety of the body’s nutritional needs. While certain foods may be less expensive in monetary terms, the price that one pays in terms of neurological function does not justify choosing foods based on price alone.

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Making Better Food Choices Pt. 1 - Food Economics

Posted by mmarturano Aug 18, 2009

For somebody who is struggling to make ends meet, choosing healthier foods may not be at the top of the priority list. Yet perhaps it should be. In this two-part article we will investigate how the way one thinks about money impacts food choices, and in turn how food choice can impact the way one thinks.

The correlation between economic status and nutritional status may not come as a surprise to most. What might be surprising is that the explanation is not as simple as the commonly held belief that eating healthy costs more. Two recent studies investigated the links between economic status and food choices.

One recent study published in BMC Public Health demonstrated a link between higher levels of indebtedness and obesity. While the authors partially attributed the findings to the “high cost” of a healthy diet, they also noted a lack of awareness in the subject group that there are foods that are both healthy and budget friendly.

Another link between income and obesity was identified by means of a survey among participants in the U.S. Food Stamp Program. The study, conducted though a partnership of Ohio State University and the University of Michigan, found the Body Mass Index (BMI) of food stamp users was an average of 1.15 points higher than non-users, and growing at a faster rate. Somewhat curiously, this observation was only noted in female users of the program. This study appears in the current issue of Economics and Human Biology.

While it is commonly thought that healthy, nutritious foods are more expensive, this is only partly true and mostly myth. Take for example the price of potatoes. A bag of potatoes at the grocery will cost about $1 per pound. By contrast, potato chips run about $6 a pound and French fries from a fast food restaurant a whopping $8 per pound! When you consider how many hours a low-income worker would need to work to be able to afford these more convenient, but less nutritious, options it makes a lot more financial sense to slice up some fresh potatoes and throw them in the oven.

Another part of the confusion stems from food education programs which focus too highly on what not to eat and choosing low-calorie foods rather than those that are nutrient-dense. One group seeking to raise the bar on nutrition education is called the Nutrient Rich Foods Coalition. The NRFC is currently working to develop scientifically validated tools that can help educate people on how to get more nutrition for their calories. Using their newly developed Nutrient-Rich Foods Index, the coalition hopes to change the way people think about food as it relates to their pocketbook.

This simple change in the thinking process- from “how many calories can I get for my dollar” to “how much nutrition can I get per calorie” – could completely revolutionize how people shop for groceries. When thinking in these terms, $8 a pound for raw almonds seems like a much better deal than paying $2 for a ¼ pound of fries.

In general, the foods which present the best value for their relative nutritional benefits include seeds, nuts, eggs, beans, dairy and whole grain products.

While better education about nutrition will certainly result in better food choices, this might be only part of the solution. Other research which investigates the link between food and brain chemistry provides a compelling link between nutritional status, and the ability to make better choices.

In Part Two, we will examine how making better food choices can actually help to make improvements in one’s economic status, as well as in other areas of life.

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Gastric Bypass: Worth the Risk?

Posted by mmarturano Aug 10, 2009

As the obesity epidemic continues to widen, more Americans are turning to gastric bypass surgery than ever before. Over 200,000 people elected to have the procedure done in 2007 alone. But do the benefits outweigh the risks? Long-term impacts on immune function may have a negative impact on the body which could be of greater concern than those of diabetes and cardiovascular disease.

For many in a lifelong battle with their weight, surgery may seem like a welcome relief from the daily struggle to eat right and increase activity. Gastric bypass is often presented as a simple, routine procedure with minimal recovery time that can help a person finally gain a foothold on weight loss. It is what may come afterward that people can find difficult to swallow.

For starters, the dietary restrictions imposed on patients post-surgery are often more stringent than what would ordinarily have to be followed to successfully lose weight without surgical intervention. Then, despite having a stomach roughly the size of a walnut, some people end up gaining more weight back than they originally lose in the months following surgery. Most concerning are the results of a 2005 study which found that 1 in 50 bypass patients died within a month of the surgery.

Yet beyond these more obvious issues are concerns that potential malnutrition resulting from severe caloric restriction can impair the immune system from functioning properly. Pam Fraker, professor of Biochemistry and Molecular Biology at Michigan State University, has been investigating these effects. Says Ms. Fraker, "A modest depletion in nutritional intake can have a significant impact on the immune system's ability to defend the body."

Her comments highlight a disturbing trend in weight management which places so much focus on caloric restriction that the value of nutrition often gets overlooked. Most bodily processes require the presence of a vitamin or mineral in order to function properly. In scientific terms, these are known as enzyme cofactors. When a cofactor is not present, the enzyme it is normally paired with does not function correctly. Over time this sets the stage for chronic health problems and disease.

While weight loss can greatly reduce the risk of diabetes, heart disease, and certain cancers, it is important to consider how the various methodologies involved impact the body as a whole. In many cases difficulty with weight loss stems from underlying hormone imbalances, chronic inflammation, or impaired detoxification pathways which in turn result from malnutrition. Therefore further caloric restriction in an attempt to accelerate weight loss is actually a step in the wrong direction.

Many weight loss programs do a great job in teaching participants to be more aware of the calories in their food, but do not make the grade when it comes to educating about nutrition. As a result people can become misled into believing that cutting calories is all that matters. Often times my clients are surprised to learn that they actually need to eat more in order to lose weight. While skeptical at first, the results speak for themselves.

Surgery can be a useful tool. It is important to take all of the options into consideration and to keep in mind that the most drastic methods also carry the most risk. Whether or not to have surgery is a decision that shouldn't be made quickly or out of desperation, but in full awareness of the possible side effects as well as the benefits.

900 Views 0 Comments Permalink Tags: gastric_bypass, weight_loss, malnutrition

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Who Said Organic Was More Nutritious?

Posted by mmarturano Aug 3, 2009

This just in. . . a flurry of articles truimphantly reporting the results of a review study which found that there is very little difference in the nutritional content of organic food as compared to conventionally produced food. The only problem is that more nutrition isn't the main reason people choose to go organic. Most people choose organic foods because they are produced ethically, sustainably, and free from potentially harmful chemicals.

The last time this debate heated up was in late 2007 when the E.U. funded Quality Low Input Food (QLIF) Project released results of a study indicating that organic fruits and vegetables have up to 40 per cent more antioxidants than conventially-grown produce, and that organic milk contains up to 60 per cent more antioxidants than its conventionally-produced counterpart, as well as higher levels of healthy fat. This latter finding was published in the Journal of the Science of Food and Agriculture, and readers may find a copy of the study here.

The latest review, published in the July issue of the American Journal of Clinical Nutrition, looked a number of studies and concluded that the preponderance of evidence does not support the notion that organically grown produce is more nutritious. The authors did not conduct their own investigation into this issue, but simply reported on the studies which have already been done.

This whole debate, however, misses the point.

Organically produced food is made according to certain production standards, the primary one being the restriction of use of organophosphate pesticides. Pesticide exposure is associated with a number of health problems including cancer, depression, neurotoxicity, and birth defects. While the amount of pesticides that an average person consumes is generally considered to be safe, there is a concern over the levels to which farm workers are exposed.

According to Barbara Haumann of the Organic Trade Association, the report fails to look at the big picture and does not address the primary reasons people choose organic food. Says Ms. Haumann, "What we've said all along is that when a consumer buys an organic product he or she is supporting a system of agriculture that is healthier for the land and farmers producing that food because they're not exposed to pesticides."

She also noted that the study did not look at the issues of antibiotic use in livestock or genetically-modified foods.

When making the choice to go organic, it is important to be clear on the reasoning behind the decision. If all one cares about is getting more nutrition, it makes much better financial sense to simply take a multivitamin than to shell out for organic products. However if one is concerned about the ethics of the business practices involved in farming, the sustainability of the planet, and the consumption of antibiotics and pesticides, organic may still be a good buy after all.

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Diet and Exercise Fight Inflammation

Posted by mmarturano Jul 27, 2009

If you suffer from anything-itis you may be surprised to learn that pain and inflammation has something to do with your diet. Researchers from Harvard Medical School and Wake Forest University School of Medicine recently investigated the effects of supplementation with oil rich in omega-3 fats and found that people taking the supplement underwent changes in genetic expression that resulted in lower levels of inflammatory markers, as compared to the control group. Results of the study were published in the June issue of the Journal of Biological Chemistry.

The study adds to the mounting pile of evidence suggesting that the foods we eat exert powerful influences on the expression of our genes. This emerging field of investigation is called nutrigenomics and it turns everything we thought we knew about genes on its head. Rather than unchangeable chunks of DNA that control everything from hair color to the development of cancer, scientists are now coming to understand that genes are not as fixed as they originally thought. Genes can be turned on and off, undergo significant changes, and in certain circumstances pass those changes on to the next generation.

In this instance, expression of the genes PI3K ${alpha}$ and PI3K ${gamma}$ was reduced after supplementation resulting in lower levels of pro-inflammatory cytokines. The bottom line? More omega-3s in the diet results in less pain and inflammation.

The average human diet has changed more in the last 50 years than in the entire span of recorded human history. Increasing demand for cheaper, faster, and more spoil-proof foods have led to a plethora of food choices that weren't available to our grandparents. . . and most of those choices are poor.

Yet the obvious link between food choice and health may have more to do with not getting enough of the good stuff, rather than too much of the bad. Depending on who is doing the counting, somewhere between 85% and 99% of Americans are deficient in omega-3 fats. Meanwhile, sales of therapeutics for inflammatory diseases alone is expected to increase to $35.5 billion by next year, according to a report issued in January 2006 following the withdrawal of two of the biggest anti-inflammatory drugs due to an inordinate amount of deaths in those taking the drugs.

That's about enough money to buy every American a year's supply of fish oil.

For a person who is suffering from aches and pains, it is pretty obvious that inflammation is occurring in the body. Unfortunately the converse is not also true. Just because a person feels fine doesn't mean that inflammation isn't present in the body. In fact, some doctors and scientists are now coming to believe that it is this "silent" inflammation that is at the root of just about every disease.

While markers of silent inflammation, such as C-reactive protein (CRP) and homocysteine, can be measured with a simple blood test insurance companies have been slow to pick up the tab. This has led many consumers to seek out alternative means of getting testing done even if it means paying out of pocket.

In addition to diet, exercise also plays an important role in keeping inflammation at bay. Another recent study investigated the effect of exercise on CRP levels in obese postmenopausal women. The researchers found that after a year of exercise, CRP levels had decreased by 10% in the exercise group, and increased by 12% in the control group. Somewhat curiously, the same effects were not observed in women who were not obese.

The results are clear. Diet and exercise are the most potent weapons we have in the battle against inflammation, and they come without all the potentially deadly side effects that certain drugs may cause. Unfortunately at this point, waiting around for insurance companies to pick up the tab on proper diagnosis and treatment seems like a riskier option than taking action now, while diet and exercise can still have a profound effect on reversal of inflammation in the body.

1,128 Views 0 Comments Permalink Tags: omega_3, fish_oil, inflammation

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Wheat Woes

Posted by mmarturano Jul 20, 2009

If you are like most Americans trying to get an edge on healthy eating, you have probably been diligently working to get your 6 to 11 servings of whole grains in every day as recommended by the USDA Food Pyramid. Whole wheat breads, crackers, cereals, and pastas have now become common fare at mealtime. Yet while it's true that whole wheat is a better choice than refined, for many Americans it is looking like wheat is not a great choice in any form.

The problem lay in a protein component of certain grains called gluten. While harmless to most, gluten causes an adverse immune reaction in a minority of people. But new research shows that the minority is growing. Known as celiac disease, or simply gluten intolerance, the manifestations of this condition range from no noticeable symptoms, to nutrient malabsorption and chronic inflammation involving multiple organ systems. While celiac disease is not new to science, what is surprising to researchers is a seeming increase in the number of undiagnosed cases.

A recent study led by researchers at the Mayo Clinic in Rochester, Minnesota, analyzed blood samples taken from 9133 otherwise healthy adults between 1948 and 1954, and compared them to 12,768 more recent samples. The blood was tested for certain markers of celiac disease called transglutaminase and endomysial antibodies. This study, published in the July issue of Gastroenterology, represents one of the largest and longest-running investigations into gluten intolerance.

The researchers concluded that the rate of undiagnosed celiac disease was about 4 to 4.5 times greater now than it was 50 years ago. More disturbing was the finding that undiagnosed celiac disease was also associated with a nearly 4-fold increased risk of death. While celiac disease has been previously thought to be a relatively rare condition, affecting 1 in 133 people, these new estimates now place the prevalence at 1 in 33.

In addition to wheat, gluten is also found in rye and barley, and in certain products made with these ingredients, such as soy and Worcestershire sauces. Gluten intolerance may initially manifest as a sensitive or irritable bowel, and in some cases rashes and allergic symptoms, but can progress into any number of conditions associated with nutritional deficiencies. In its more extreme forms gluten intolerance may precipitate autoimmune diseases such as rheumatoid arthritis, Hashimoto's thyroiditis, Chron's disease, psoriasis, and others. For many people, a first clue to a gluten intolerance can be a seeming difficulty with weight loss despite proper caloric restriction.

Gluten intolerance is traditionally tested via a blood sample that is ordered by a physician, however newer technologies as employed by companies such as Dallas-based Enterolab offer stool testing that is available without a physican's order.

These findings represent just one of a constellation of research studies demonstrating that genetic and environmental differences among human beings preclude a one-size-fits-all approach to nutritional recommendations. While the Food Pyramid may be a reasonable teaching tool, for at least 1 in 33 Americans, following it may be a giant step in the wrong direction.

899 Views 0 Comments 0 References Permalink Tags: celiac, gluten, grains, weight_loss, nutrition

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Bacteria for Weight Loss

Posted by mmarturano Jul 14, 2009

Do you ever find yourself wishing that somebody else could lose weight for you, instead of having to do all the work yourself? Well you are in luck! Emerging research is now suggesting that a missing link in the weight loss puzzle may be found in trillions of little helpers called probiotics.

Although the term probiotics was not coined until 1953, scientists have recognized the health benefits of certain gut bacteria since the early 19th century when Russian microbiologist and Nobel Prize laureate Ilya Ilyich Mechnikov first proposed that replacement of harmful bacteria with beneficial ones could prevent certain diseases during his tenure at the Pasteur Institute in Paris.

Since that time, probiotics have been implicated in numerous health benefits including prevention of colon cancer, lowering cholesterol and blood pressure, and treatment of inflammatory bowel disease. While the wonders of probiotics have long been touted by natural health practitioners, they have only recently gained mainstream attention in the United States as a result of marketing campaigns by yogurt manufacturers.

Recently, a team of Stanford scientists led by Dr. John Morton investigated the use of probiotics in 44 patients who had previously received gastric bypass surgery. The study group was allowed to consume yogurt, as well as a daily probiotic supplement. As compared to the control group, the study group was found to have lost 10% more weight. The study was published in the July issue of the Journal of Gastrointestinal Surgery.

While probiotics are naturally found in the human gut, they may become depleted due to poor food choices. Overconsumption of sugary foods, along with underconsumption of soluble fiber, leads to imbalances in the intestines which favor the growth of harmful bacteria over the beneficial ones. Levels of good bacteria can also become low as a result of repeated use of broad-spectrum antibiotics such as are commonly used to treat sinus and ear infections. These antibiotics are not very selective in the bacteria they kill, and can often end up killing off the good guys along with the bad guys. While it has become common practice among doctors in the E.U., Asia, and South America to prescribe a probiotic supplement as a follow-up to a course of antibiotics, this has yet to become a regular recommendation of doctors in the United States.

Probiotics can be found in cultured foods, such as yogurt, and in fermented beverages such as kombucha tea. I recommend purchasing products with a broad-spectrum of cultures, such as Stonyfield Farms yogurt, rather than those containing only one or two strains of bacteria. Probiotics may also be taken as a supplement in liquid, capsule, or powder form.

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Obama on Food Safety

Posted by mmarturano Jul 7, 2009

This afternoon, Vice President Joe Biden, Health Secretary Kathleen Sebelius, and Agriculture Secretary Tom Vilsack announced the findings of President Barack Obama's Food Safety Working Group that was created in March after the salmonella outbreak. For those of you who missed it, the peanut recall was the largest food recall in U.S. history and sickened more than 700 people in 46 states. The administration also created a new post of deputy food commissioner whose charge it will be to coordinate safety during future outbreaks.

According to a statement released by the White House, "The Working Group is recommending a new public health-focused approach to food safety based on three core principles: prioritizing prevention, strengthening surveillance and enforcement, and improving response and recovery."

As with all things, prevention is the best cure. While many efforts are being made to identify and remove contaminated products, some research indicates that we can altogether avoid the E. coli problem by altering what is fed to cattle.

A study by Cornell University researcher James B. Russel found that grass-fed animals have 80% less E. coli than those fed grains. What is more, it turns out that the strains of E. coli which grow inside of corn-fed cattle are extremely acid resistant and make it through human stomachs intact. These findings were later confirmed by the University of Nebraska and can be found in the 2000 Nebraska Beef Cattle Reports.

Well here we are halfway to 2010 with several more outbreaks under our belts and still the media is presenting the issue as a big mystery. If you are like me, you probably aren't feeling too comforted by the proposal of yet another federal agency "looking into the matter." So here's what you can do right now to protect yourself and your family from E. coli and other nasty critters in your food.

1. Use caution when purchasing ground beef. Choose your cuts at the grocer and have them grind it for you on the spot. Also, don't be fooled by stickers that say "fresh ground." What that means is that the grocer has purchased frozen ground beef and then grinded it again "fresh" before they put it out on the shelf.

2. Look for beef that comes from grass-fed cattle. If you just can't find the space in your pocketbook, you can buy beef from "grass-finished" cattle. Turns out that putting them back out to pasture for the last two weeks greatly reduces the levels of E. coli in the meat. If it is still looking like you can't afford it, you may wish to reconsider your portion sizes. Most Americans eat 2 - 3 times the amount of meat than is appropriate for a meal, so if you cut your 8 - 12 ounce portion down to 4 - 6 ounces, you will find higher quality products to be much more affordable.

3. Support local farmers. Sometimes consumers feel that a smaller, less well-known name means that that a product isn't as safe. This is not necessarily the case. In many instances, smaller operations have an easier time meeting food safety standards because there aren't as many points in the production process where things can go wrong.

In tough times it is very tempting to try to scrimp and save on your food, but try to keep in mind that without your health nothing else really matters. With food, just as with everything else in life, when you purchase the cheapest thing you can find on the market, you can rest assured that you get what you paid for.

For those of you that are interested in learning more about the inner workings of the food industry, I would highly recommend you go see Food, Inc., which is out now in theaters. Here is a link to the trailer.

725 Views 0 Comments 0 References Permalink Tags: obama, food_safety, e._coli, policy

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Coconut Redeemed

Posted by mmarturano Jul 6, 2009

Everybody knows that saturated fat is bad for you, right? Think again.

These days everybody wants information fast. No time for details, just the bottom line please! Especially when it comes to nutrition our culture has become inundated with a whole host of memes which are rarely checked for accuracy while they are passed along from one person to the next.

Some months ago a friend of mine went to his general practitioner for a regular checkup during which he completed a blood test for cholesterol. The blood test came back borderline high at 220. After the expected pitch from his doctor to take a cholesterol-lowering drug, my friend was sent home with a two-sided handout of nutritional recommendations. Among the list of no-no's: coconut.

Let there be no doubt about it, coconut is very high in fat. A 2 by 2 inch square contains about 15 grams of fat and a whopping 160 calories. Yet while avoiding coconut may sound like a no-brainer to your average healthy eater, a closer look at the fat profile of a coconut reveals something that may not be apparent to the casual observer. This is due to the fact that majority of fat present in a coconut is of a special class called medium-chain triglycerides, or MCTs, which have recently been implicated in a number of health benefits, including nerve protection, immune support, and improved fat metabolism.

Though common wisdom informs us that saturated fats are bad for our health, scientists are now coming to understand that the reality isn't so cut and dry. Saturated fats are essentially chains of carbon molecules with single bonds between each of the carbon atoms. This new understanding comes from the observation that the length of the chain has a large impact on how the fat is processed by the body. While most of the saturated fats found in animal products are classified as long-chain triglycerides, coconut is unique in being the only food with a high concentration of medium-chain triglycerides.

This week, a randomized, double-blind, clinical trial of 40 obese women was published showing that daily supplementation of 30 mL (about 1 oz.) of coconut oil, along with exercise and a reduced-calorie diet, resulted in a slimmer waistline and an improved cholesterol profile when compared to women taking soybean oil. Looks like it's time for my friend's physician to update his patient handouts.

On the path to a healthy lifestyle, it is easy for us to become lulled into a false sense of direction when we rely too heavily on little quips and taglines. It can be helpful to take a pause every now and again to evaluate whether or not the road signs are actually pointing us in the direction we want to go. "Lowfat" is one of those signs that has become synonymous with healthy in the minds of many, though this is not always the case.

Coconut, along with avocado, nuts, and seeds, serve as great examples of foods that are high in fat, but are not fatten-ing. In fact, many foods labeled "lowfat" are actually much more fattening than these due to the sugars that are present within them. Just remember to look twice before crossing Dieter's Lane, and don't be afraid to stop and ask for directions if you get lost along the way.

768 Views 0 Comments 0 References Permalink Tags: coconut, mcts, weight_loss, nutrition, cholesterol

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