Tag Archives: Heart Disease

Sowing Seeds of Gratitude to Cultivate Wellbeing

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Paul J. Mills, Tiffany Barsotti, Meredith A. Pung, Kathleen L. Wilson, Laura Redwine, and Deepak Chopra

Gratitude, along with love, compassion, empathy, joy, forgiveness, and self-knowledge, is a vital attribute of our wellbeing. While there are many definitions of gratitude, at its foundation, gratitude is a healing, life-affirming, and uplifting human experience that shifts us from focusing on the negative to appreciating what is positive in our lives. Gratitude provides us with a more intimate connection to ourselves and the world around us. In the feeling of gratitude, the spiritual is experienced.

For those who are ill, feelings of gratitude and awe may facilitate perceptions and cognitions that go beyond the focus of their illness, and include positive aspects of one’s personal and interpersonal reality in the face of disease. Such beneficial associations with gratitude have accelerated scientific interest in and research on gratitude and wellbeing. The number of publications on gratitude appearing in the biomedical literature in 5-year increments since 1960-1965 shows almost no publications until 1996-2000 with about 20 studies. That number doubled from 2001-2005. From 2006-2010 publications jumped to 150, and from 2011 to the present over 275 studies on gratitude have been published.

Much of this growth of scientific interest in gratitude can be traced to the early pioneering gratitude research of psychologists Robert Emmons and Michael McCullough. In general, studies find that the frequency with which one experiences the feeling of gratitude, as well as the depth of emotion when experiencing it, are linked to improvements in perceived social support as well as reduced stress and depression. Among groups seeking to support this work, the Greater Good Science Center (Berkeley, CA), in collaboration with the Templeton Foundation (West Conshohocken, PA), has been a strong advocate of advancing the science of gratitude and expanding that science into diverse areas of human health and wellbeing. Continue reading

6 Steps to Healthy Cholesterol

Contrary to conventional wisdom, cholesterol is not the enemy.

The question on the lips of many Americans these days is, “How do I lower my cholesterol?” We’ve all been told that the secret to living a long, healthy, heart-disease free life is lowering your cholesterol. And believing that a low cholesterol count is the best way to prevent heart disease, doctors often prescribe medications like statins to keep these levels low. But these drugs can introduce a whole host of problems and may not even work.

The truth is, your body needs cholesterol in order to function properly. So, it’s not about having lower cholesterol; it’s about having the right type of cholesterol.

The important questions we should ask are:

  • How do I get the right type of cholesterol?
  • How do I lower my triglycerides and raise my good cholesterol or HDL?
  • What’s the best way to prevent heart disease without drugs?

Originally posted on DrHyman.com

Celebrating a Practice That’s Changing Medicine

NaturopathicMedicineWeekNaturopathic Medicine Week is October 7-13th

I am a naturopathic doctor.

I represent a community of approximately 4400 practicing physicians in the United States.  We may be small in number, but what we lack in size we make up for in a passion and commitment to the philosophies we took an oath to honor:  that our bodies’ have an inherent wisdom of how to be well and our primary job as a doctor is to remove barriers to health in order to honor this ability, that at our core we are teachers and in order to truly cure, we must empower our patients to become active participants in their healing process, and that treating symptoms is not the end game, but merely clues to identify and treat the causes of disease.

When you’re small it’s often hard to be seen.  That’s why the recently passed Senate Resolution 211, establishing this week, October 7-13th, as national Naturopathic Medicine Week is such a big deal.

From the authors of the resolution,

“…naturopathic medicine provides noninvasive, holistic treatments that support the inherent self-healing capacity of the human body and encourage self-responsibility in health care”

They go on to state,

“That the Senate recognize the value of naturopathic medicine in providing safe, effective, and affordable health care; and encourage the people of the United States to learn about naturopathic medicine and the role that naturopathic physicians play in preventing chronic and debilitating illnesses and conditions.”

Awareness about what naturopathic medicine has to offer couldn’t come at a better time.  As a society, we’re really, really sick.  Two-thirds of us are overweight or obese, leaving us at risk for the development of serious diseases such as cardiovascular disease, arthritis and depression.  88 million of us have high blood pressure and 25 million have insulin resistant diabetes.  A full 75% of our national health care costs are focused on these chronic, yet largely preventable, diseases.

Naturopathic doctors (NDs) are specialists of diet and lifestyle-based treatments and it’s exactly these treatments that are proven to be the most effective medicine for the prevention and treatment of these chronic illnesses.  We receive an average of 70 hours of nutrition education and an additional 130 hours of training in therapeutic diets compared to an average of just 19 hours of basic nutrition education in conventional medical programs.  We look at the physical, emotional, environmental and social influences and approach each patient as the unique person that they are, using the least invasive (and often less expensive) treatment possible.  In addition, we tend to set up shop where we’re needed most, a full 50 percent of us work with underserved populations.

I believe naturopathic medicine is an essential part of the solution to our health care crisis.  We are a medicine that is changing medicine and it’s for this reason that I am celebrating Naturopathic Medicine Week.  To learn more about naturopathic medicine and find a naturopathic physician near you, please visit our national association, The American Association of Naturopathic Physicians.

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For more from Keegan please visit her website and make sure you follow her on Twitter

Why You Should Not Stop Taking Your Vitamins

pale-woman-taking-vitamins_123rf.com_Do vitamins kill people? How many people have died from taking vitamins? Should you stop your vitamins?

It depends. To be exact, it depends on the quality of the science and the very nature of scientific research. It is very hard to know things exactly through science. The waste bin of science is full of fallen heroes like Premarin, Vioxx and Avandia (which alone was responsible for 47,000 excess cardiac deaths since it was introduced in 1999).

That brings us to the latest apparent casualty, vitamins. The recent media hype around vitamins is a classic case of drawing the wrong conclusions from good science.

Remember how doctors thought that hormone replacement therapy was the best thing since sliced bread and recommended it to every single post-menopausal woman? These recommendations were predicated on studies that found a correlation between using hormones and reduced risk of heart attacks. But correlation does not prove cause and effect. It wasn’t until we had controlled experiments like the Women’s Health Initiative that we learned Premarin (hormone replacement therapy) was killing women, not saving them.

New studies “proving” that vitamins kill people hit front pages and news broadcasts across the country seemingly every day.

Paul A. Offit’s recent piece in The New York Times, “Don’t Take Your Vitamins,” mentioned a number of studies that suggested a correlation between supplementation and increased risk of death. Offit asserts, “It turns out … that scientists have known for years that large quantities of supplemental vitamins can be quite harmful indeed.” The flaws in the studies he quoted have been well documented. Giving large doses of a single antioxidant is known to set up a chain reaction that creates more free radicals.

But many studies do not prove anything. Science is squirrelly. You only get the answers to the questions you ask. Many of the studies that are performed are called observational studies or epidemiological studies. They are designed to look for or “observe” correlations. Studies like this look for clues that should then lead to further research. They are not designed to be used to guide clinical medicine or public health recommendations.

All doctors and scientists know that this type of study does not prove cause and effect.

Why Scientists Are Confused

At a recent medical conference, one of most respected scientists of this generation, Bruce Ames, made a joke. He said that epidemiologists (people who do population-based observational studies) have a difficult time with their job and are easily confused. Dr. Ames joked that in Miami, epidemiologists found everybody seems to be born Hispanic but die Jewish. Why? Because if you looked at population data in the absence of the total history and culture of Florida during a given time, this would be the conclusion you would draw. This joke brings home the point that correlation does not equal causation.

Aside from the fact that they fly in the face of an overwhelming body of research that proves Americans are nutrient deficient as a whole and that nutritional supplements can have significant impact in disease prevention and health promotion, many recent studies on vitamins are flawed in similar ways.

How Vitamins Save Money and Save Lives

Overwhelming basic science and experimental data support the use of nutritional supplements for the prevention of disease and the support of optimal health. The Lewin Group estimated a $24 billion savings over five years if a few basic nutritional supplements were used in the elderly. Extensive literature reviews in the Journal of the American Medical Association and the New England Journal of Medicine also support this view. Interventional trials have proven benefit over and over again.

The concept that nutritional supplements “could be harmful” flies in the face of all reasonable facts from both intervention trials and outcome studies published over the past 40 years. For example, recent trials published within the last few years indicate that modest nutritional supplementation in middle age women found their telomeres didn’t shorten. Keeping your telomeres (the little end caps on your DNA) long is the hallmark of longevity and reduced risk of disease. A recent study found that B12, B6 and folate given to people with memory loss prevented brain atrophy that is associated with aging and dementia. In fact, those who didn’t take the vitamins had almost ten times loss of brain volume as those who took the vitamins.

A plethora of experimental controlled studies–which are the gold standard for proving cause and effect–over the last few years found positive outcomes in many diseases. These include the use of calcium and vitamin D in women with bone loss; folic acid in people with cervical dysplasia (pre-cancerous lesions); iron for anemics; B-complex vitamins to improve cognitive function; zinc, vitamins C and E and carotenoids to lower the risk of macular degeneration; and folate and vitamin B12 to treat depression. This is but a handful of examples. Fish oil is approved by the FDA for lowering triglycerides and reduces risk of heart attacks and more. There are many other studies ignored by Offit in his New York Times piece.

Stay tuned for Part 2!

 

Originally published on my website, DrHyman.com.

Why George W. Bush’s Stent Should Get Us Talking About Heart Disease

george-w-bushAs you may have heard, former president George W. Bush underwent a heart procedure today to treat a blocked artery. In line with common procedure, doctors inserted a stent, a small mesh tube, to open the blockage and return normal blood flow to the heart. Bush is expected to be up and kicking by tomorrow.

Roughly half a million people in the United States every year have stents inserted, and just over 11% of non-institutionalized adults have diagnosed heart disease. It is the number one cause of death in the United States, claiming nearly 600,000 lives every year.

Bush is 67 years old, a year older than the average age for men’s first heart attacks. Men, in general, tend to have a higher risk for coronary artery disease and heart attacks earlier in life, though genetics, weight, and other heath conditions play a larger role in determining risk. “Metabolic syndrome” is a pre-diabetic condition heavily associated with heart disease, and it is diagnosed when three of the following are present:

  • Abdominal obesity
  • Low HDL cholesterol
  • High triglyceride levels
  • High blood pressure
  • Insulin resistance

Given all of this, are the measures that can be taken to reduce the risk of heart disease? The American Heart Association recommends the following lifestyle changes:

  1. Stop smoking – For more reasons than one, of course!
  2. Maintain a good diet – Including plenty of vegetables, whole grains, lean meats, and high-fiber foods
  3. Reduce blood cholesterol – Through diet, exercise, and, as a last resort, medication
  4. Stay active – To lower blood pressure, blood cholesterol, and maintain a healthy weight
  5. Reduce stress – Important at all ages!
  6. Limit alcohol – Too much can raise blood pressure and add to weight gain

We wish George W. a quick recovery, and we hope this very public incident helps raise awareness about the prevalence and dangers of heart disease. Take measures now to reduce your risk, and stay healthy everyone!

Thursday Morning Melody: The Cigarette Duet

How many of you have had the cigarette conversation with a friend or loved one? Or perhaps you’ve been on the receiving end of such an intervention? Either way, it might have gone something like this:

Friend: You really need to quit smoking.

Smoker: Yeah…

Friend: It can kill you.

Smoker: I know…

Touching on this important phenomenon with a bit of playful wit, New Zealand singer/songwriter Princess Chelsea lays it down in her song “The Cigarette Duet.” Off her debut solo album, “Lil’ Golden Book,” the song features Jonathan Bree of The Brunettes, who also shot the accompanying music video (which, by the way cost them nothing to make and immediately went viral.)

The song and video together are a comical look at the tension cigarettes can create in a relationship. The thick scent of smoke, cigarette breath, and money spent on endless packs are some factors that might cause discord, not to mention, of course, the ticking time bomb of lung cancer, mouth cancer, and heart disease. However irreverent, hopefully this song will inspire some real reflection on the bad habits we cling to, and the people we may hurt along the way.

It’s just a cigarette & it cannot be that bad
Honey don’t you love me and you know it makes me sad?
It’s just a cigarette like you always used to do
I was different then, I don’t need them to be cool

It’s just a cigarette and it harms your pretty lungs
Well it’s only twice a week so there’s not much of a chance
It’s just a cigarette it’ll soon be only ten
Honey can’t you trust me when I want to stop I can

It’s just a cigarette and it’s just a Marlboro Light
Maybe but is it worth it if we fight?
It’s just a cigarette that I got from Jamie-Lee
She’s gonna get a smack and I’m gonna give you three

It’s just a cigarette and I only did it once
it’s only twice a week so there’s not much of a chance
It’s just a cigarette and I’m sorry that I did it
Honey can’t you trust me when I want to stop I can

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This post is part of  our Thursday Morning Melody series. Every Thursday we feature the music video and lyrics to a song that touches us deeply. If there’s a melody you wish to share with the Intent community, please share it with us in the comments below! Click here to listen to past Thursday Morning Melodies.

Got Proof? The Lack of Evidence for Milk’s Benefits

Got milk?There is no biological requirement for cow’s milk. It is nature’s perfect food but only if you are a calf. The evidence of its benefits is overstated, and the evidence of its harm to human populations is increasing.

The white mustached celebrities paid by the Dairy Council promote the wonders of milk in their “Got Milk” ads. Scientists are increasingly asking, “Got Proof?” Our government still hasn’t caught on, in part because of the huge dairy lobby driving nutrition guidelines. When I once lamented to Senator Harkin that all we wanted to do was to make science into policy, he cocked his head and with a wry smile and said, “that would make too much sense.”

And the media is also influenced heavily by advertising dollars. Once, when I was on Martha Stewart’s television show, the dairy lobby sponsored the episode, and her trainer was forced to mouth the talking points of the Dairy Council touting milk as a fabulous sports drink. Studies may show some benefit, but studies funded by the food industry show positive benefits eight times more than independently funded studies.

In a new editorial by two of the nation’s leading nutrition scientists from Harvard, Dr. David Ludwig and Dr. Walter Willett, in JAMA Pediatrics, our old assumptions about milk are being called into question. Perhaps it doesn’t help you grow strong bones, and it may increase the risk of cancer and promote weight gain.

It is bad enough that the dairy industry recently petitioned the FDA to sneak artificial sweeteners into chocolate milk. They want their “shake and eat it, too” by pushing milkshake-like flavored milk drinks into schools as a “healthier” option, even though they have 30 grams of sugar per cup. By cutting the sugar and adding artificial sweeteners to low fat or non-fat milk drinks, the idea is that they would be healthier. Except for the fact that recent studies have found that one diet drink a week increases your risk of type 2 diabetes by 33 percent and a large diet drink increases the risk by 66 percent.

What about low fat milk or non-fat milk? These are the healthier options, right? Wrong.

Ludwig and Willett note that there is scant evidence that fat makes you fat, despite this commonly held mistaken belief. Reducing fat in milk reduces its ability to satisfy the appetite (which fat does) and can promote overeating and hunger. Often, the fat in the diet is replaced with sugar and refined carbohydrates, which clearly has been shown to promote obesity and type 2 diabetes.

Studies show that reducing fat in the diet, which parallels an increase in starch and refined carbohydrates in the diet, not only increases hunger but also may actually slow metabolism. In one study, Dr. Ludwig found that those who ate a low fat, higher glycemic diet burned 300 calories less a day that those who ate an identical calorie diet that was higher in fat and lower in glycemic load. For those who ate the higher fat, lower glycemic diet, that’s like exercising an extra hour a day without doing anything!

More concerning still is that, in studies of kids and adults, those who consumed low fat milk products gained more weight than those who ate the full fat whole milk products. They seemed to increase their overall intake of food because it just wasn’t as satisfying as the real thing. In fact, those who drank the most milk overall gained the most weight. It makes logical sense. Milk is designed to quickly turn a little calf into a big cow and contains over sixty different hormones, most designed to boost growth.

But shouldn’t we stick to low fat milk to reduce our intake of saturated fat? The fact is that, while your LDL or bad cholesterol goes down by reducing saturated fat in the diet, the protective cholesterol, HDL, actually goes up by eating saturated fat improving the ratio of total to HDL cholesterol, which is the most important marker of your risk of heart disease. Switching out saturated fat for carbohydrates actually increased the risk of heart attack in a 12-year study of 53,544 adults. In fact, the whole story of the evil of saturated fats is in great debate. The evidence for linkage to heart disease turns out to be pretty weak indeed.

If you ate only whole foods, fruits, vegetables, beans, nuts, seeds, and whole grains (not whole grain flour), you might be better off overall (although a recent scientific review of saturated fat dismissed the very notion that is it bad for you). But sadly, that is not what most Americans do when they switch to low fat.

The sad thing is that many schools and “healthy” beverage guidelines encourage the idea that flavored milk is better than soda and that getting kids to drink more milk by any means is a good idea. This is dangerously misguided.

There are 27 grams of sugar in 8 ounces of Coca Cola and a whopping 30 grams of sugar in 8 ounces of Nestlé Chocolate Milk. Sugar is sugar and drives obesity and diabetes. It is not a good way to get kids to drink milk.

But that begs the bigger question. Do kids need milk? Is milk necessary for healthy bones and preventing osteoporosis? The data are clear, but our government polices don’t reflect the science.

Dairy and milk products do not promote healthy bones. In a large meta-analysis, milk did not reduce risk of fractures. Other studies have shown it can increase fracture rates. And the countries with the lowest milk consumption have the lowest risk of osteoporosis and fractures. Calcium is not all it’s cracked up to be. Studies show that higher calcium intakes are actually associated with higher risk of fracture.

Milk may not grow strong bones, but it does seem to grow cancer cells. Milk increases the hormone called IGF-1 or insulin-like growth factor, one that is like Miracle-Gro for cancer cells. Dairy products have been linked to prostate cancer. And cows are milked while pregnant (yes, even organic cows), filling milk with loads of reproductive and potentially cancer-causing hormones.

There are other problems with milk, too. It increases the risk of type 1 diabetes. Dairy is a well-known cause of acne. And of course, dairy causes millions around the world (75 percent of the population) to suffer digestive distress because of lactose intolerance. It causes intestinal bleeding in 40 percent of infants leading to iron deficiency. Allergy, asthma, and eczema all may be triggered by dairy consumption.

The US Department of Agriculture’s new My Plate initiative recommends three cups a day of milk for everyone! If you are two to nine years old, you get away with only two to two and a half cups. And the “key consumer message” is to switch to 1% or non-fat versions.

There is absolutely no biological requirement for milk, and the evidence for low fat milk is lacking, along with the bone benefits. The dairy lobby has its tentacles deep in the US Department of Agriculture. One scientist friend who advises the government on food policy confided to me that when he protested that there was no evidence for the government’s recommendations that we all drink three glasses of milk a day and that, in fact, it may be harmful, he was patronized with a “yes, we know, but the dairy lobby makes it difficult to make science into policy.”

Let’s just forget the science and spend taxpayer’s dollars to promote foods that we know are harmful, because money runs politics. To heck with the health of our citizens.

Bottom line: Milk is not nature’s perfect food unless you are a calf and should not be consumed in large quantities by most people, because it can promote weight gain, cancer, and even cause osteoporosis. Write to your congressmen to encourage them to support changes to our food and farm bill policies that shape our nutritional guidelines and make them evidence based. The answer to the question, “Got Proof?” Heck no!

Now I’d like to hear from you…

Do you think we need to drink milk to be healthy?

Do you agree that getting kids to drink more milk is a good idea?

Have you recently cut dairy from your diet, and if so, do you feel better?

What are some good dairy alternatives that you’ve discovered?

 

Originally published on my website, DrHyman.com

The Healing Powers of Burgers and Fried Chicken

Screen Shot 2013-07-03 at 4.10.30 PMCan burgers and fried chicken really be good for you? Yes. But not the Five Guys killer burger—not that kind. It’s burgers and chicken you cook yourself. And why do you need to cook them yourself? Here’s why.

Eating out can kill you, especially if you eat fast food or the addictive processed sugar and fats typically packed into almost every food that is made in a factory. The average American eats 29 pounds of French fries, 23 pounds of pizza, 24 pounds of ice cream and consumes 53 gallons of soda, 24 pounds of artificial sweeteners, 2,736 grams of salt, and 90,700 milligrams of caffeine per year. Do we really think we can create health in that toxic food environment?

A young New Zealand woman with eight children recently died after consuming 2.2 gallons of Coke per day, which, by the way, contains two pounds of sugar and 900 milligrams of caffeine (enough to give an elephant palpitations).

The Wall Street Journal recently reported on a study that showed life expectancy declining among women in America, especially in the South (the area with the highest rates of obesity and diabetes in the country). The authors of the study were quoted as being surprised by this data. One Harvard researcher said that trying to figure out why “is the hot topic right now, trying to understand what’s going on.”

Really? Life expectancy drops as obesity, diabetes, and the consumption of junk food, fast food, and sugar soars, and researchers fail to see the connection? It’s not rocket science. And yet, Harvard scientists are perplexed, and the National Institutes of Health spend $800 million each year studying the cause of obesity.

The cause of obesity is complex, to be sure—increased stress, environmental toxins, our sedentary lifestyle, and our sleeplessness as a nation all play a role. But the elephant in the room here is our toxic industrial food supply, specifically sugar. To paraphrase President Clinton, “It’s the food, stupid.”

I just returned from China where they are experiencing the same chronic diseases and obesity we find in the West because, on every corner, at every turn, our industrial food culture has permeated their world—KFC, McDonald’s, Subway, Coke, Pepsi are everywhere. Today, China has the most type 2 diabetics in the world. Yes, they have more people, but their diabetes rate is about the same as that of the United States: about 10 percent. Thirty years ago, I traveled to China and saw only one overweight woman, and she was riding a bicycle. In 30 years, the rate of diabetes there has gone from one in 150 to one in 10, and now, one in five people above the age of 60 in China are diabetic—and 60 percent are not even diagnosed. Obesity and diabetes are rampant there, increasing at a far faster rate than in the United States, and this shift can be tied directly to how fully they have embraced our processed, industrial, high-sugar diet.

I am the chairman of the Institute for Functional Medicine, and we were asked by the Chinese to come and teach their physicians how to deal with lifestyle-related chronic disease. A group of us went to show them how to return to their traditional ways of using food as medicine.

It’s sad that a country in which food has long been considered medicine—with specific care taken to include special foods with healing properties at every meal—would need to relearn this knowledge. In fact, the word for “take your medicine” in Chinese is “chi yao,” which means, “eat your medicine.” We went to a special restaurant where everything on the menu was chosen for its medicinal properties, including all sorts of exotic fungus and plants and animals like sea cucumbers.

But we don’t need to eat funny-looking plants and animals with weird textures and tastes to eat our medicine. In fact, we can start with burgers and fried chicken.

I recently did a segment on The Dr. Oz Show during which I demonstrated how to use food as medicine, cooking recipes from my new cookbook, The Blood Sugar Solution Cookbook. I carefully selected healing, medicinal, blood sugar-balancing ingredients, disguising them as our favorite foods.

It might surprise you that burgers and fried chicken can be healthy, but keep in mind, my versions of those foods have stealth healing properties. All the recipes in my cookbook contain medicinal foods. They are medicine, but they don’t taste like medicine, because at the end of the day, if they did, no one would eat them. But they are made from real, whole, fresh food cooked from scratch, and they taste amazing. To help you truly understand how food is medicine (not just like medicine but actually real medicine), I have analyzed two recipes from my cookbook that we demonstrated on The Dr. Oz Show.

Sweet Potato Burgers (on page 114 of the cookbook)

Here are the ingredients, along with information on how each affects your health and your biology:

  • Sweet potatoes contain carotenoids, which is reflected in their orange color. Their phytonutrient properties help with weight loss by increasing adiponectin, a fat-reducing, insulin-balancing, anti-diabetes hormone made by your fat cells.
  • EVOO, also known as extra virgin olive oil, is a phytonutrient superfood. It contains oleic acid and dozens of antioxidant, anti-inflammatory polyphenol compounds that lower blood pressure and promote health. They also contain good monounsaturated fats.
  • White beans contain good plant proteins, fiber, and magnesium. The fiber helps lower your blood sugar.
  • Curry contains turmeric and other anti-inflammatory spices. Obesity and diabetes are inflammatory conditions. Turmeric is nature’s ibuprofen. It also prevents cancer and dementia (both related to diabesity).
  • Almond flour contains protein, fiber, magnesium, and healthy monounsaturated fats. It helps lower LDL, or bad cholesterol, prevents diabetes, and promotes weight loss. People who ate more almonds have been shown to reduce their risk of diabetes significantly.
  • Avocado contains phytosterols, which are fats that lower cholesterol. They also contain omega-3 fats (ALA), as well as carotenoids, selenium, and zinc. Avocado has eight grams of fiber in one cup and is very low in carbs. The fats in an avocado help you absorb all fat-soluble antioxidants, just like the carotenoids in the sweet potato do. Avocado also contains these special seven-carbon carbohydrates that help to lower blood sugar.
  • Tahini is made from sesame seeds, which contain a special fiber called lignan (seamolin and sesamin) that lowers blood pressure and cholesterol. It is very high in magnesium and calcium, containing over 30 percent of your daily needs in just one quarter of a cup. It is the best source of dietary calcium (far better than milk).
  • Lemon zest contains limonene, which boosts liver detoxification, and the lemon juice contains anti-cancer bioflavonoids.
  • Garlic contains 1,2-DT (1,2-vinyldithiin), which is an anti-inflammatory sulfur compound that can inhibit the number of fats cells that form in our body. And it can help lower blood pressure and cholesterol and is a natural antibiotic.

Not bad for a burger!

The next recipe is fried chicken. I call it “unfried” chicken. Click here to check it out!

 

Originally published on my website, DrHyman.com

The Desserty Secret: Eat Your Sugar With Fiber

appleIn nature, sugar always come in a fibrous package. Whole fruits, whole grains, vegetables, and beans all contain both sugar and fiber. When the sugar and the fiber work together, all is right in your body. The sugar, in the form of glucose, is an essential nutrient. Not only does it give us quick energy, glucose is needed by every cell in your body for proper functioning. The fiber’s role is to slow the sugars rate of absorption, thereby giving us a sustained release of energy. Like Batman and Robin, sugar and fiber are a perfect duo.

So What’s the Problem?

The problem occurs when sugar is consumed without fiber. When sugar enters your bloodstream without the fiber to slow the rate of absorption, then the pancreas, which is the organ that regulates the blood sugar levels, is forced to produce insulin to bring the sugar levels down. This fluctuation in blood sugar levels creates stress in the body and can lead to diabetes and heart disease. It also interrupts the absorption of calcium and magnesium, which are both essential minerals for bone strength a proper nerve function.

So Where is the Fiber?

Fiber is the hard shell of grains and beans and the meat of fruits and vegetables. Fiber is an annoyance to food manufacturers. It is perishable so it creates a shorter shelf life, and it makes things take longer to cook. How could we microwave our dinner in 3 minutes if we have to cook that pesky fiber? So, what food manufacturers do is strip the fiber away from the food in order to make it more convenient for us. Bread lasts longer when made with refined flours, processed foods can sit on the shelf for months or years without  problem, and rice can take only a minute to cook.  Juice is easier to drink than actually eating an apple, so just drink your fruit. Nice right?

Sugar Robbers

The problem with all of this convenience is that it is causing mayhem in our bodies. Sugar in the body, without fiber, is like the Tasmanian devil, swirling and whirling and generally creating chaos. The fiber, which acts like a cop, is not there to tame the devil, so insulin levels shoot up, and we go on a sugar-fueled roller coaster ride. This effects us in so many ways. As mentioned above, it creates a huge amount of stress on the body. Because there is no fiber to slow the rate of absorption of the sugar, we get a huge rush of sugar followed by the inevitable crash. This wreaks havoc not only on our bodies but on our emotions as well. Have you ever witnessed the aftermath of a child’s sugar-high? It almost always ends in tears.

truffles2The Solution?

Always eat your sugars with fiber. I make a point in all of my cooking to ensure that I keep the dynamic duo together. The chocolate cake I bake is made with ground almond flour, stone ground millet, spinach and avocado. The frosting is made with fiber-rich coconut milk. The cookies are made with stone ground garbanzo beans and almonds, and the to-die-for chocolate truffles, which you will swear are the most decadent chocolate deliciousness ever, are made with dates and cashews. I have many, many more recipes on my site that maintain this same simple principle.

By incorporating these fibers into our sweet treats, we don’t need to give up our great love of sugar. Rather, if we make sure to eat fiber in combination with sugar,  we can have a happy mouth AND a healthy body.

 

Originally published on my website, Tapp’s Tips

Are You Fat Enough?

Screen Shot 2013-06-19 at 1.07.36 PMIt’s time to change the way you think about fat. For the past 30 years well-meaning diet gurus have preached that eating fat makes you fat. I’m here to tell you that fat, in and of itself, is not what is making you fat.

Instead, it’s eating too much of the wrong types of fat. After all, all fats are not created equal. But, if you are like 90 percent of Americans, you are eating the wrong type of fat most of the time. It’s time for an oil change!

What is Fat?

Fat is one of the body’s most basic building blocks. The average person is between 15 to 30 percent fat! (Men should be 10-20% fat and women should be 20-30% fat). Of all of the types of fats in our diets, the body only REALLY needs two – omega-3 and omega-6. Our bodies manufacture all the other fats we need.

What is an omega fat? The omega numbers (in this case 3 and 6) refer to where the hydrogen atom joins the fat molecule. Remember, the name is just basic chemistry lingo. What is important to understand is the impact of different types of fat on the body.

The higher quality the fat, the better your body will function. That’s because the body uses fat you eat to build cell walls. You have more than 100 trillion cells in your body, and every single one of them should be constructed of high-quality fat.

How do you know if your cells are getting the fats they need? Your body sends signals when it’s not getting enough good fats. It’s up to you to recognize the warning signs:

  • Dry, itchy, scaling or flaking skin
  • Soft, cracked, or brittle nails
  • Hard earwax
  • Tiny bumps on the backs of your arms or torso
  • Achy, stiff joints’
  • Depression
  • Memory problems
  • Attention deficit disorder
  • Diabetes
  • Weight gain
  • Cancer

Why does the type of fat matter? Building your body from the inside out is just like building a house. You can frame the house with the cheapest stuff you can find or you can invest in quality materials that are going to be energy-efficient and last a long time.

Recognizing Which Fats to Eat and Which to Avoid

Most processed foods are made with poor-quality omega-6 fats from refined processed vegetable oils because they are abundant and cheap. Plus, fat makes food taste good and improves its texture. Take a look at the ingredients of your favorite packaged food.

If the list includes oils made from corn, soy, cottonseed or safflower you are getting a sub-par fat. When the body puts these cheap fats to work, the cell walls also become sub-par. That means instead of being flexible and responsive to inter-cellular communication, cell walls are stiff and rigid. The more rigid the walls, the slower the cell functions and the more vulnerable it is to inflammation.

To ensure your body has the fats it needs to construct high-quality cell walls, you need to eat more omega-3 fats. For starters, cell walls made from omega-3 fats are flexible allowing cells to respond more quickly to messages.

Secondly, these “good” fats help the body churn out prostaglandins, hormones that cool off inflammation. The best places to find omega-3 fats include small cold-water fish – such as wild salmon, sardines and herring, organic flax and hemp seed oils, walnuts, Brazil nuts, and sea vegetables.

Your body is designed to run on high-quality fats. Scientists suspect that early humans ate almost equal amounts of omega-6 and omega-3 fats. Hunter-gatherer humans got their omega-6 fats from seeds and nuts. And their omega 3’s came from eating wild game and fish and foraging for wild plants.

But, as people began to refine oils from plants, the ratio became skewed more toward omega-6. As a result of fats being out of balance in the modern diet, our bodies are more vulnerable to diseases such as cancer and heart disease.

When the human diet contained a balanced number of omega-3 and omega-6 fats, heart disease was almost nonexistent. Cardiovascular disease is now the number one cause of death in the world.

Body Boon

The more omega-3 fats you eat, the easier your body cools itself. A cool body is a less inflamed body. And inflammation is at the root of nearly every chronic disease, especially those impacting the brain and the heart.

Of all the body parts dependent on high-quality fat, the brain is uniquely vulnerable. That’s because it is made up of 60 percent fat, the biggest portion of which is an omega-3 fat called docosahexaenoic acid (DHA).

Your brain needs DHA to spark communication between cells. Easy access to high-quality fat boosts cognition, happiness, learning, and memory. In contrast, studies link a deficiency of omega-3 fatty acids to depression, anxiety, bipolar disorder, and schizophrenia, and even violence.

After the brain, it’s the heart that will thank you for eating more omega-3s. The heart is a direct beneficiary of omega-3 fats. They tamp down cholesterol by reducing levels of bad fats (triglycerides). Meanwhile, they raise levels of good fats (HDL) in the blood. Part of their magic is that omega-3 fats make blood more slippery, which reduces the likelihood of artery disease.

Beyond the heart and brain, eating the right fat also helps you shed fat. Healthy cell walls made from high-quality fats are better able to metabolize insulin, which better regulate blood sugar. Without proper blood sugar control, the body socks away fat for a rainy day. Ironically, it’s not eating fat that makes you gain weight it’s eating the WRONG types of fat.

How to Know Your Stats on Fats

The great thing about modern medicine is having tests, which can alert us to any imbalances in the body. One test in particular I recommend  is not only really useful, but is also super simple! I work with a lab called Omega Quant, which has excellent testing protocols using evidence-based scientific research on fatty acids. I love this test because you only need a quick blood spot to get detailed results and you do it all from the privacy of your own home! The main result generated in the report will be your Omega-3 index.

In a show I did with Dr. Oz on omega-3 fats, we tested his audience – over 80% of the audience were deficient in omega-3 fats and had many of the symptoms and diseases associated with this deficiency.

I did my own test – and thankfully my omega-3 index is fantastic – that’s because I have had insider information for years on what to eat and what supplements to take.  See my report here.

There are other fatty acid percentages and ratios given in the report, which set this company apart from others on the market. However, I mostly care about three results which are important to monitor for maintaining health and preventing chronic disease. Generally, it is essential to know:

  1. Your omega-3 fatty acid index
  2. Your ratio of omega-6:omega-3 fatty acids
  3. Your level of trans fatty acids

My nutrition coaching team will send your results to you with personalized feedback as well as instructions to improve your ratios. I have personally trained them to look for functional levels in order to provide you with the absolute best care to optimize your health.

Since our modern diet is so empty of omega-3 fats and the traditional sources such as wild fish are increasingly contaminated with toxins, especially mercury, I recommend using omega-3 fat supplements. But I only recommend the highest quality, best absorbed purified and tested forms to get all the benefits without the risks.

When you do the Omega Quant Test my nutritionists will provide you with personalized nutrition advice to optimize your blood levels of these important fats. Learning more about what is going on right in your very own body could not be any simpler! And, it is actually really fascinating to watch and see how your diet and lifestyle directly impact your results.

 

Originally published on my website, DrHyman.com

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