Carbs are killing you more & more research shows that processed carbs are the closest thing to a man made plague of ill health causative facotrs that we’ve seen so far.
Rather than rehash the research this week take a look at this excellent infographic from The Massive Health blog:
See you next week.
Welcome back – there are six rules to live by contained in this post.
Six rules that will keep the fat off, keep you lean and if you are fat already will help you re-condition your metabolism and get leaner and healthier.
Six rules that if you adopt them will improve your quality of life.
Six rules that if you pass them on to your family and your kids they all will live better, less disease prone lives.
Rule #1: Severely Limit Fructose in Your Diet
I’ve written before about the evils of fructose (http://bodyshapeshiftersonline.com/2011/10/01/fructose-but-not-glucose-knocks-your-metabolism-backwards/) and the evidence against this ghastly additive continues to rise.
You need to realise that we are programmed through evolution to desire sweet and salty foods. This is hardwired into us and what was once a survival mechanism has become an out of control craving. A hunger that food manufacturers use to their advantage.
HFCS – the worst form of sugar for your health & leanness!!
I’ve often said that you can’t out train a bad diet – that exercise alone, no matter how often or how hard, will keep you lean. It is your diet that makes the difference and it is the easiest thing to lose control of.
Simply put ant exercise you do can be undone just by ingesting fructose laden beverages and foods. Soft drinks / soda, fruit drinks and sports drinks – most if not all are full of fructose and make you fat. Vitamin Water for example has 33 grams of sugar in its regular sized bottle, a can of Coca Cola had 27.
The science is not in dispute (again click on & read the above article for the facts)
By now you should be used to reading the labels on any & all processed / packaged foods that you eat. If you don’t then when you start the amount of sugar in the food you routinely eat will shock you. Even worse because it is cheaper to manufacture & use much of this sugar is fructose.
Restricting the amount of fructose in your diet is vitally important for fat loss, lean maintenance and overall health.
There are numerous reasons for this but latch onto this one if no other: eating fat does not make you fat; eating excessive fructose does!
Right message wrong marketing!! Water is the best beverage…not soda.Look at cans of soft drink / soda as you have been taught to view a chunk of fat and you would be on a truer road to wellness. (BTW the fat would be healthier for you!)
Fructose simultaneously promotes fat storage and maintenance by:
Many health experts are now suggesting that we all strive to keep our daily fructose levels – including that from fruit – to under 25 grams per day. Aim for 15 conscious grams from fruit and try to have zero from other sources this way you’ll hit the 25 gram level easier.If you need to drop body fat then you need to aim for 15 grams total.
Rule # 2: Reduce Your Grain Carb Consumption
Like fructose there is an increasing amount of research coming out that says that grain based foods and carbs are bad for us and are another major player in the obesity epidemic.
Some of the common side effects associated with high grain based food intake are:
| Excess body fat | Depression | Abdominal Bloating | High blood pressure |
| Fatigue and frequent sleepiness | Brain fogginess | Low blood sugar | High triglycerides |
If you experience any of these symptoms, then the chances are very good that the excess grain carbohydrates in your diet are to blame.
No where near as healthy as we’ve been brought up to believe…The main reason to cut down if not out grain based foods from your diet is that these foods convert easily into sugar and cause insulin spikes. A few slices of bread has the same effect on blood sugar levels as a Mars bar or two…
Insulin spikes eventually lead to the development of insulin resistance and more fat storage as well as Type II adult onset diabetes, obesity, heart disease and other chronic diseases.
So to be come healthier & leaner reducing your grain based carb consumption is a must!! This means cutting down or preferably OUT:
Your body needs carbs but due to clever & insistent advertising most folk think carbs means grains & cereals when what we need to eat for our carbs are fruit and vegetables.
Our ability to store carb created sugars (as glycogen in the liver & muscles) is limited so excessive carbs, especially those readily converted to sugar get stored as fat.
Grains are at best left to be an optional & rare extra.
Rule # 3: Increase Your Healthy Fat Consumption
Fats are where its at in terms of fuelling your body.
Avoid these – check labels trans fats are everywhere in processed foods…NOT TRANSFATS though – they are dangerous (see http://bodyshapeshiftersonline.com/2011/10/29/the-fat-in-your-diet-is-not-the-fat-on-your-hips-or-belly-or-thighs-or/) See below as well.
Carbs provide sugar and provide quick burning fuel when taken in the right amounts. But for endurance and satiety fat is what your needs.
Once you reduce your sugar load through avoiding grains & fructose then you need to replace them with increased amounts healthy saturated fats. Fats provide you with high quality fuel your body needs and do not cause insulin spikes. However eating a lot of margarine, or vegetable (more correctly seed) oils is asking for trouble as these types of trans fats have been linked to:
| Cancers of various types | Lower immune function: | Obesity |
| Diabetes | Hormonal problems – especially testosterone in males | Heart disease: Trans fats can cause major clogging of your arteries |
Healthy fats are:
| The preferred fuel for your heart | Useful antiviral agents (caprylic acid) | Useful for lowering cholesterol levels (palmitic and stearic acids) |
| Carriers for important fat-soluble vitamins A, D, E and K, and required for the conversion of carotene to vitamin A, for mineral absorption, and for a host of other biological processes | Effective as an anticaries, antiplaque and anti fungal agents (lauric acid) | Modulators of genetic regulation and prevent cancer (butyric acid) |
Good sources of healthy fats include:
| Olives and Olive oil (for cold dishes) | Coconuts, and coconut oil (for all types of cooking and baking) | Butter, best made from raw grass-fed organic milk |
| Raw Nuts, such as, almonds or pecans | Organic pastured egg yolks | Avocados |
| Grass fed meats | Palm oil | Unheated organic nut oils |
Healthy fatsLastly let’s not forget Omega #’s. Best gotten from dep cold water fish like salmon, mackerel or sardines or from quality Krill supplements Omega 3’s are the closet thing to a winder drug in terms of fats yet discovered.
For more information about omega-3’s please read this Dr. Mercola article. I do not agree with everything he says but he is on the money more often then not!!
Rule # 4: Avoid All “Diet” Foods.
Diet anything is best avoided…It turns out that artificial sweeteners may be linked to weight gain. This appears to be because the artificial sweeteners are less satisfying for your body and may actually increase cravings for the real thing.
If a food says it is diet & contains any of the artificial sweeteners avoid it unless you want stronger sugar cravings…
Rule # 5: Eat lots & lots of Vegetables
Two posts ago we looked at the incredible story of Dr Terry Wahl & how she reversed her MS by eating the equivalent of 6 heaped dinner plates of fruits & vegetables with lean protein everyday.
Her story and more research than you can jump prove that one of the easiest and most effective ways to improve your health and drop body fat is to increase your intake of fruits & vegetables.
These are real carbs with real benefits…
There is a lot of talk about the need for these to be organic and there is some truth in this, but if you are currently eating a typical western diet don’t worry about the source so much as worrying about getting more F&V into your diet. (BTW frozen F&V has been shown to have vitamin & mineral profiles as good as if not better than many ‘fresh’ F&V from supermarkets…)
Rule # 6: Exercise often and smartly.
Lift some weights, walk often, sprint once a week, play a sport, do some yoga but move more & sit less whilst challenging your muscles & cardiorespiratory system.
Go back though this blog for programs to use or check out Craig Ballantyne’s Turbulence
KBs are a great exercise tool!!Training programs (link to the right a and yes it is an affiliate one!)
The secret to increasing your fat loss is to include some high-intensity, short-burst-type exercises, two to three times per week. Several studies have confirmed that exercising in shorter bursts with rest periods in between burns more fat than exercising continuously for an entire session. Forget hours on exercise bikes or treadmills try metabolic resistance exercise.
| Use a variety of exercises (weight training, cardio, stretching, etc.) | Alternate difficult days with easier days | Exercise outdoors, which helps maintain vitamin D levels and improve mood |
| Partake of Interval training sessions 2 x a week | Lift weights 3 x a week | Walk and run on softer, uneven terrain, such as sand, grass and dirt, possibly barefoot or in your Vibrams. |
| Vary your weight program every 30 or so days | Ensure that you leave enough time for recovery after physical exertion | Include Recreational activities, including dancing and sex |
If you’re like most Western adults, especially those of us over 35 years old then you’re likely carrying at least a few too many pounds / kilos of excess body fat.
If you adopt these 6 rules you’ll lose them and quicker than you imagine.
Give these a go and let me know how you find them!!
See you next week.
Be well.
They lied.
They lied big time.
I’ve written about this earlier – about the reporting only of data that supported a faulty hypothesis and the deliberate ignoring of contrary info.
Watch the vid – it explaines all:
You have every right to be angry…
See you next week.
Welcome back!!
Thanks for putting up with lack of ‘on blog’ updates – it turns out one of the apps on the site had corrupted…Now we’re back with a new look & feel and some big plans for 2012.
This week I want to draw your attention to one of the most important TED (Technology Entertainment & Design) talks ever. This 17 minute Video could literally change your life for the better.
(TED, if you don’t know, is a global set of conferences owned by the private non-profit Sapling Foundation, formed to disseminate “ideas worth spreading”. Essentially it is a platform for the world’s best thinkers, scientists, artists and humanists to share ideas and thoughts. Since June 2006, the talks have been offered for free viewing online, TED.com. Check it out.)
Regular readers will be familiar with my (researched!) beliefs about the damage that our Western Diet does to our bodies. Whilst my focus has been on fat loss, reconditioning your metabolism and getting lean an underlying theme has been becoming smarter in the way we live & eat so our overall health improves.
Our bodies have an almost limitless ability to survive adverse conditions and adapt o changing environments. Our internal environment can become damaged through improper nutrition and a poor lifestyle and yet despite decades of abuse our bodies can heal themselves if given the right support.
I know of no better example of this than the story of Dr Terry Wahl.
A noted, active Doctor & Academician she was struck with MS in the early 2000’s and underwent the normal, prescribed therapies available. Her condition, like every MS sufferer continued to worsen despite her best efforts. She became wheel chair bound and watched as her body slowly deteriorated.
Then she fought back! Through her own research she not only found a way to halt the progress of the disease but she reversed many of its effects.
Watch the video for a truly inspiring and more importantly scientifically documented story of courage and cure.
Watched it? Inspiring and somehow frightening as well. What are we and have been doing to ourselves and our children for all of these years? It almost doesn’t bear thinking about.
Simply put good health and longer health and dare I say a fit and lean body is within all of our reaches. As Dr Wahl says eating the way she describes may cost a bit more but it is much cheaper than the seemingly inevitable hospitalisation, drug therapy and health care that awaits too many of us in our later years as our poor diet catches up with us.
The idea of food as a drug is not new and has been around for centuries but rarely has there been as compelling a case for the truth of this as DR Wahl’s example. When the latest pharmaceutical drugs failed she turned to food for a cure and found one in no uncertain terms.
DR Wahl went from Wheel chair to Bike riding in 12 months
It’s true – over80% percent of our health & vitality comes from our diet.
We are truly what we eat.
Dr Wahl’s case proves that eating a more nutrient dense diet of whole foods can indeed reverse a debilitating neurological disease that conventional medicine and drugs have not been able to so far.
The implications here are enormous – we could, perhaps, through better diet actually undo decades of dietary abuse and get rid of what we currently accept as the ‘diseases of old age’ – arthritis, Type II diabetes and more besides…
In Dr. Terry Wahl’s case she specifically designed her diet to combat the effects of MS, but her results are so astonishing perhaps eating this way will achieve the same results for other chronic conditions? Research continues.
Dr Wahl’s diet was aimed at being rich in the B group vitamin (B1, B9, and B12), Omega 3 Fatty Acids, Sulphur, Iodine and antioxidants. These nutrients were researched by Dr. Wahl as being essential to proper myelin formation, nervous system action and mitochondrial health.
Whole foods - good carbs & no grains!
Here are the main foods Dr Wahl includes in her diet – the ones that are responsible for reversing her MS disease:
Despite using some supplements at the beginning of her radical self-treatment Dr Wahl decided eventually to get all of the essential vitamins and minerals needs met through whole foods. She came to believe (as many nutritionists do) that whole foods contain many co-factors which assist in the assimilation and uptake of the nutrients contained in the food. Co-factors that supplements don’t have.
No grains!! Very Paleo style!!
In fact Dr Wahl’s diet is very close to a Paleo (AKA Caveman) diet. It is also dead in line with the one I have been talking about here – high vegetable and fruit with quality protein and no highly processed carbs.
In reality the diet Dr. Terry Wahl tailored for herself to deal with her MS is very similar to the diet that promotes an overall lean, fit and healthy body.
So eat better, move more and avoid processed crap and you will be going a long way to not only becoming leaner but the chances are that you’ll also be on the road to undoing decades of damage from our Western diet.
Don’t forget to leave a comment, Tweet this or even drop by the Face Book page.
See you next week.
Welcome Back!!
I hope that you all had a great Christmas day and that Santa brought you what you wanted!!
I hope that you spent good times with family and friends. That the food was good & plentiful, the company enjoyable and the weather good…
Well Christmas lunch has come & gone and dinner is over, done and dusted. And you’re feeling….well stuffed, over fed, pants too tight, got a good case of belly bloat going on and that furry tongue feeling that comes from either too much alcohol. too many sweet carbs or a mixture of both. (in my case Lynne – as she always does – cooked up a superb all day feast that began with Christmas Brunch and continued all day…)
Ahh.. post Christmas Dinner bloat...
You know you should have followed the last post and eaten your Protein first but the honeyed veges looked too good, the egg nog was too plentiful, the christmas cake too inviting and well you just let go and enjoyed yourself. You let go of all of that hard won disciplne, that laser like focus on only eating to stay healthy & lean… Another Christmas day come & gone and you feel a bit guilty, like you blew it and find part of your mind saying (again) never again..
Okay time to move past this, time to get back on track, time to recognise that this was a temporary diversion and most of all time to repair some of the damage done.
So how to do this?
Firstly realise that letting go of your diet control once & a while is okay, just make sure that you climb back on the wagon. It’s really not something to beat yourself up about unless ‘once & a while’ turns into every week or….
Here’s how to get back in harness– your metabolism has been given a hiding, and your digestive system has been stressed far beyond normal limits… You need to hit the ‘reset button’.
This little trick will do what’s needed:
Once Christmas day and the following one (Boxing Day here in Australia) are done then make a decision to stay away from all highly processed, high GI foods and focus on lean Protein, fresh fruit and fibrous vegetables. Add some healthy fats via nuts & avocado and you are well on the way to getting back on track.
This means waking up and having an omelette with some Spanish onion and mushrooms in it and avoiding cereal & milk. It means grabbing an apple or a peach and some almonds for a snack, having big salads with
Drink lots of this...
olive oil dressing and chicken or turkey breast, it means avoiding breads, crackers or that the left over Christmas pudding, Pavlova or pie.
It means drinking a lot of water. A lot of water.
Eating like this will reduce the bloat, ease the stress on your digestive system and beat back those sugary carb cravings.
This works by allowing a number of things to happen – fewer carbs means your body has a chance to normalise & stabilise blood sugar levels after the havoc of the days just gone.
Your pancreas gets a break and you insulin levels will drop also. Your body will release excess fluids (high sugary carbs creates water retention – and drinking extra water when eating lower carbs actually forces a situation where excess retained water is ‘let go’).
High sugary carbs also unleash the cravings monster and eating as described above will blunt these.
So December 27th or 28th get stuck into water and left over protein, veges and fruit. Pass on the potatoes, the bread and sweets, pie & cakes. Not only will you lose the bloat but you’ll feel better quicker and be back on track for a fit & lean 2011.
Oh yeah add some gentle exercise – go for a walk, toss a Frisbee, ride a bike do some tai chi or or some swimming. The key here is to eas back into exercise not jump back in like a demon! There are some
May your dreams come true in 2012
psychological considerations for this time of year to take into account as well. Our mind tells us we should be taking it easy, we should be on holidays so our bodies are going this way as well. Don’t stop exercising just ease back into instead…
My best wishes for a Safe & Happy New Year – may 2012 be the year all your dreams come true!!
Welcome back!!
Happy Festive Season to you & yours from me & mine!!
Just because its Christmas doesn't mean undoing all your hard wrok...
Look – we all know the sad truth of what is going to take place once the presents are opened, the hugs exchanged, and you and your family sit down for Christmas lunch – you’re all going to eat too much, way, way too much.
If you’re like me, you vow every ear not to overindulge, and every year you slip up. (in my case it is particularly hard – my much better half Lynne is a gourmet class cook who loves to put on a huge spread for the family for Christmas and damn it she knows ALL my favourites!!)
The calm before the (eating!) storm...
Once we sit down then the aromas of the Turkey, the roast Pork, the leg of Lamb, the baked Ham; the sight of the salads, the roast vegetables, the fresh prawns and sea food, then desserts – all combine to overwhelm even the best intentions and steeliest of wills.
So what are we supposed to do?
How can we avoid eating until we become Michelin Man-like and need to have a lie down?
How can we avoid the nasty latent sense of guilt that rears its ugly head over the next few days and makes us feel bad about our lack of control?
It’s simple – apart from the most fanatical amongst us we really can’t… BUT there is one simple thing we can do that will give us at least a modicum of control…
Eat your Protein foods first.
Gotcha!! Hah!! You thought I was going to say use smaller plates, or drink a glass of water first, or chew on a chunk of cheese – nope – a very important part of Christmas (or Hanukkah or Ramadan, or Chinese New Year – whatever your particular celebration is, no matter when it is, is to celebrate and to let go – even if it is just a bit!
Start off with the Ham or the Turkey, with the Pork or the Lamb or the Prawns – just eat your proteins first.
If you have been reading this blog for a little while you’ll know that Protein foods not only fill you up faster, but they assist in the secretion of the chemical messengers that let your brain know you are full. Eating protein gives your leptin a kick in the pants and tells your brain that you’ve had enough.
You can use this tip even with a smorgsabord!!
Protein first eating actually cuts down on the time it takes for your brain to register that your stomach is full and you’ve eaten enough. In general it takes about 20 minutes from the time your stomach is full until your brain gets this message, but Protein has the ability to send get that message from your stomach to your brain much faster than other nutrients. Protein promotes feelings of satiety (feeling full & satisfied at the same time) better than any other food.
Eating your Protein first will prevents over eating because it helps you realize you’re well-fed and not starving!! Even better, Protein will not elevate your blood sugar as dramatically as high GI ‘fast’ carbs. A rapid rise in blood sugar (almost an instant hyperglycaemia experienced at just about every Christmas Dinner) can actually make you feel more hungry by stimulating the hormone Ghrelin which is the ‘feed me more’ appetite stimulating hormone. Protein shuts down this hormone – a good thing!
Even worse a sugar ‘high’ actually switches off your ‘stop eating you’re full’ mechanisms so you get shaky and start shovelling food in – usually faster and faster, without even really tasting it.
Even he keeps in shape over the holidays...
Instead, protein keeps your blood sugars within a normal range so you don’t go through the rollercoaster highs and lows that make you feel even less satisfied.
So Protein first, then eat the high fibre vegetables (think broccoli, green beans, asparaghus etc). These too will add your sense of satiety so you feel full & satisfied.
Once you’ve done this (and enjoyed it!!) then it is open slather – go for the high carb, low fibre fare that remains. Thing is though you’ll likely find that your servings of those desserts and so forth will be smaller and you will need less to satisfy your taste for them.
There you have it – a simple plan for Christmas that will enable you eat well, feel full & satisfied, indulge without bloating and more importantly not upset the cook by eating like a monk!!
I hope that you & your families have a great Festive Season, no matter what your spiritual beliefs.
May your God go with you!
Enjoy!
Welcome Back
Here is another important post from Dr Briffa – enjoy!!
Claims regarding the impact of foods on cholesterol are simply irrelevant
I got a press release today from the consumer advocacy group Which? informing me that “Misleading health claims to be banned at last”.
Apparently, European Union Member States today voted to adopt a list of scientifically proven health claims that can be made about food and drink products. Claims for green tea and glucosamine (regarding benefits for blood pressure and joint health) are examples of a couple of things that did not make the cut. On the other hand, it seems the following claims will be allowed to be made:
Cholesterol levels are widely recognised as a marker for heart disease, and so the logic goes that reducing cholesterol levels will help prevent this condition. In this case, cholesterol is being used as what is known as a ‘surrogate marker’. The assumption is that a positive change in surrogate marker levels will translate into benefits for health.
However, is this actually true?
Taking dietary steps to reduce cholesterol has not been convincingly shown to reduce the risk of heart disease or overall risk of death. If this practice does not have benefits for health or extend life, why bother? Eating less saturated fat and swallowing stanols and sterols can reduce cholesterol all they like, but none of it has proven benefits for health.
It is perhaps worthy of note that a PR representative of the Unilever-made Flora Proactiv products commented here [1] that:
“We absolutely agree that simply lowering cholesterol without making wider positive changes to one’s diet and lifestyle will not make a significant positive health impact.”
I take this as admission of the general uselessness of cholesterol reduction in terms of its impact on health.
It can be hard for some to make sense that taking dietary steps to reduce cholesterol is not broadly beneficial to health. However, we should perhaps not be too surprised, when we consider that we have plenty of similar experiences regarding pharmaceutical drugs.
For example:
The situation with statin drugs is somewhat nuanced. In primary prevention (in essentially healthy individuals) statins do not reduce risk of death. In secondary prevention (those who have already had, say, a heart attack or stroke), they do, but the fact remains that even in high risk individuals, the great majority of people who take statins do not stand to benefit from them at all. There is reason to believe, by the way, that the little benefit statins have is not as a result of their cholesterol-reducing action, but due to other effects including anti-inflammatory blood-thinning actions.
In short, the fact that foods low in saturated fat and/or rich in sterols/stanols may contribute to lowered cholesterol levels is irrelevant. The idea that this translates into benefits for health is simply unproven. My advice? Don’t swallow it.
Article printed from Dr Briffa’s Blog – A Good Look at Good Health: http://www.drbriffa.com
URL to article: http://www.drbriffa.com/2011/12/06/claims-regarding-the-impact-of-foods-on-cholesterol-are-simply-irrelevant/
URLs in this post:
[1] here: http://www.drbriffa.com/2011/07/18/newspaper-takes-money-from-food-company-to-promote-cholesterol-reducing-food-via-journalist-who-doesnt-seem-to-exist/#comment-190332
Welcome back:
This week I am presenting 2 posts from the UK. Dr John Briffa (www.Drbriffa.com) is one of the few medicos on-line that are wroth following and I thought that these 2 posts of his are well worth passing on for you to read.
Enjoy.
Low-carbohydrate diets look good for the prevention and treatment of cancer
Posted on 29 November 2011
In general terms, I recommend a diet lower in carbohydrate than conventional guidelines say is healthy. At least part of my thinking is based on abundant evidence linking a relatively carbohydrate controlled diet with benefits in terms of body weight and disease markers for conditions such as heart disease and type 2 diabetes. However, I came across a recent paper which made me think more about the impact a low-carbohydrate might have on risk of another important condition – cancer [1].
You can read a summary of the paper here and download a provisional pdf of the full paper here.
The paper starts with reference to hunter-gatherer diets, and their relatively protein-rich, low-carb nature, and remarks that cancer has been found to be rare in societies eating such a diet. It then goes on to postulate several major mechanisms that may account for this association. These include:
1. Cancer cells feed preferentially on sugar (glucose)
Glucose (from sugary and starchy foods) provides the prime fuel for cancer cells, so a diet lower in carbohydrate may therefore reduce tumour development or progression.
2. Insulin and IGF-1 can stimulate tumour cell growth
High carbohydrate diets increase levels of insulin and what is known as insulin-like growth factor-1 (IGF-1) which stimulate tumour cell growth. A lower carbohydrate diet may reduce tumour proliferation as a result.
3. Ketones suppress cancer
Very low carbohydrate diets can lead to the production of ‘ketones’ (mainly produced from fat) that suppress tumours.
4. Low-carbohydrate and ‘ketogenic’ diets ‘starve’ cancer
Low-carbohydrate diets mimic caloric restriction and ketogenic diets mimic starvation – and caloric restriction/starvation is linked to reduce tumour development and progression.
5. Low carbohydrate diets can reduce inflammation
Inflammation is believed to be a risk factor in the development of cancer, and high-carb diets encourage inflammation. Low-carbohydrate diets have been found to be more effective than low-fat ones in terms of reducing markers of inflammation.
The paper also makes the case that such diets may help better meet the nutritional needs of those with cancer.
I’ve only plucked out some of the highlights of this paper, as you can read it in its entirety if you so wish. If you do, though, you may well find that the paper makes a pretty compelling case for the role of carbohydrate-restricted diets in the prevention and treatment of cancer.
References:
1. Klement RJ, et al. Is there a role for carbohydrate restriction in the treatment and prevention of cancer? Nutrition & Metabolism 2011, 8:75
Posted on 2 December 2011
Cholesterol in the bloodstream is transported in two main forms: ‘low-density lipoprotein-cholesterol’ (LDL-cholesterol) and ‘high-density lipoprotein-cholesterol’ (HDL-cholesterol). Conventional wisdom tells us that LDL-cholesterol is responsible for the fatty build-up on the inside of arteries known as ‘atherosclerotic plaque’, but that HDL-cholesterol clears this plaque. Because of this, HDL- and LDL-cholesterols are dubbed ‘good’ and ‘bad’ cholesterol respectively.
A paper was published recently which attempted to explore further the relationship between HDL-cholesterol and risk of cardiovascular disease. Low levels of HDL-cholesterol have been associated with enhanced risk. But just because two things are associated with each other, does not mean one is causing the other.
Low HDL-cholesterol levels often go hand-in-hand with other metabolic ‘abnormalities’ including raised triglyceride (a form of blood fat) levels, raised blood pressure, raised blood sugar levels and abdominal obesity. Could it be one or more of these associated factors or other factors entirely that account for the relationship between low HDL-cholesterol levels and heightened risk of cardiovascular disease.
To answer this question, Danish scientists isolated individuals with low HDL-cholesterol levels as a result of a genetic glitch [1]. In these individuals, HDL-cholesterol levels are low, but this is usually in isolation and not in combination with other metabolic abnormalities (such as raised triglycerides, blood pressure, blood sugar and abdominal obesity).
It turns out that in these individuals with genetically determined low HDL-cholesterol levels, risk of heart attack is no higher than in the general population. The logical conclusion here is that low HDL-cholesterol does not cause heart attacks (which means that higher levels do not protect against it either). In other words, this evidence strongly suggests the link between HDL-cholesterol levels and cardiovascular disease risk is only an association and not causal.
But if this is the case, could the same not be true for LDL-cholesterol too?
Many doctors and scientists will not hear of such a thing, of course, and will quote studies which show cholesterol-reduction with statin drugs reduces risk of cardiovascular disease as evidence of the fact LDL-cholesterol causes heart disease. However, as is well-recognised now, statins have many actions in the body which might reduce cardiovascular disease risk in a way which has nothing to do with cholesterol (including anti-inflammatory and blood-thinning properties).
Also, we have evidence that statins substantially reduce the risk of stroke, even though cholesterol is a weak or non-existent risk factor for stroke. And we have evidence that statins reduce the risk of cardiovascular disease in individuals with normal or even low levels of cholesterol. These lines of evidence suggest that statins actually work through mechanisms that are distinct from their cholesterol-reducing properties.
I know that some will tell us that cholesterol is to be found in atherosclerotic plaque and that ‘proves’ that cholesterol causes cardiovascular disease. Actually, though, it does nothing of the sort. If I graze my knee and form a scab there, chemical analysis of the scab will reveal something called fibrin (a clotting agent). Has fibrin caused my scab? Of course not.
References:
1. Haase CL, et al. LCAT, HDL Cholesterol and Ischemic Cardiovascular Disease: A Mendelian Randomization Study of HDL Cholesterol in 54,500 Individuals. The Journal of Clinical Endocrinology & Metabolism November 16, 2011
See you next week when I’ll be looking at 4 fat loss proptocols to follow when you want to drop fat fast!!
Be well.
Welcome back!!
This week we’re going to look at what you need to do to be fit with a flat belly at the different stages of your life. Because of the drop in metabolic rate, our ability to recover, our abuility to produce hormones and just plain strength we need to adopt a slightly different approach to bot eating and exercise depending upon our age.
Here are some general rules…
At this age you can get away with more and, for the most part, your youth will soak it all up.
Flat Belly? Avoid grain based foods
I can remember being able to eat 5 big meals a day and still retaining a flt stomach. But by my late 20’s this was not the case – my abs starterd disappearing..
The lesson here is that being a 20-something doesn’t give you immunity against stomach fat. In fact
the habits that you adopt and create in your 20’s will either make your fitness & leannesss easier or hareder for the upcoming decades.
The biggest things to avoid eating are refined sugars (alcohol, sweets, biscuits, etc) and starchy, grain based carbohydrates (white bread, pasta, rice, etc)..
The way to exercise is to lift strong, run fast and do both often.And if you stay flexible, your abs will remain strong and your stomach flat, so try adding some semi-regular (at least) yoga or pilates. Learn and practise good posture and keep your overall body fat down.
You need to eat meals that are high in vegetables, lean animal protein and some fruit. If you’re a male avoid vegetable derived proteins – the phytoestrogens in these will begin to lower youtesterone levels even more than natural age progression.
There are only a few you consider using regularly...
If you didn’t take them in your 20s, definitely start taking fish oil supplements, Vitamin D3, a good multi and some E & C. These will go a long way towards to helping you stay lean and healthy.
For exercise keep a good mix happening : Cardio (such as sprinting, rowing, running, swimming, or even the occasional aerobics class), weight training (kettle bells, body weight, weights) and flexibility (such as yoga or pilates). Look at adding some relaxing exercises like Tai Chi or Chi Kung – these are really important in combatting stress levels and as we know increased stress means increased levels of cortisol which means more belly fat!!
Okay – now we begin to hit the downward spiral unless we either: 1) take strong corrective action NOW or 2) continue with good habits developed in our 20’s or 30’s. if you don’t do either then you will begin to lose vitality, fitness and really begin to add fat.
Your lean muscle mass starts to decrease around age 40. Avoiding grain based starchy carbohydrates (especially those with a high glycemic load) and refined sugar will help to keep your insulin levels down and, in turn, will slow down the amount of lean muscle mass you lose. You will also need up your amount of
Being smart in your 40's means looking this good in your 50's & beyond!!
protein, as it provides the building blocks of lean muscle mass – and these need all the help they can get.
In order to preserve your muscles masss (& you can still add more if needs be!!) lift heavy at least twice a week (complex exercises in the 4-6 rep range – thing deadlifts & squats!), start doing lots & lots of chin ups to preserve, strength and your posture; cut spriniting back to a weekly exercise and get some swimming or cycling (even if its 2 or 3 spin classes) in. Exercise in your 40’s is essential if you are to remainlean & vital into your 70’s & beyond!!
Increasing your fish-oil consumption will lower inflammation and in turn help keep your stomach as flat as possible post-40. Your abs and (especially for the ladies who ‘ve had kids) pelvic-floor muscles need to be focused on now more than ever, so pilates, yoga and lots of planks & core work is essential.
More of the same – move more, lift as heavy as able, do squats & chin ups & push ups, swim or bike, run and stretch, tai Chi or yoga – stay active and challengingly so. Most exercise should be resistance-based, using weights and pulleys, as this increases lean muscle mass, as well as releasing serotonin (the feel-good hormone). It will also leave you with a strong core which will protect your hips, back and knees from injury, as well as keeping your stomach flat.
Turning 50 means that you become more aware than ever of how your body takes longer to recover and how
Tosca Reno - at age 50+
you begin to become at least half a step slower…However it does not mean that you have to relegate yourself to dimming vitality, lowered sexuality and the scrap heap. Even without good habits formed in your 20’s, 30’s and / or 40’s you can still slow down the slide . A lot. But you have to get itno it and realise that once you get lean & fit again it will be even harder to do so if you let yourself slide again…
Your meals should be frequest with protein and lots of veges and fruits as often as possible.Eat as many colours of fruit & vegetables as you can daily – the phytonutrients & co-factors are needed like never before. Dark green leafy vegetables are important for their calcium content and you need to be eating lots of calcium-rich foods to reduce your increased risk of osteoporosis.
So the lessons don’t change – avoid sugars & trans fats, cut back or eliminate grains, avoid starchy carbs, lift heavy weigths, move more and do it regularly throughout life.
One more piece of inspiration – this is a 69 year tested & avowed natural (ie no steroids) Doctor who left it until his 50’s to get into shape. Great genetics for sure – but I’d like to look as close to looking that good as my genetics allow at that age.
See you next week. Be well.
Welcome back…
Regular readers know that I am a proponent of reconditioning your metabolism through a strategic mix of challenging, high intensity (but brief duration!) exercise, tactical food intake to manipulate hormones and to harness the thermic effect of eating.
I also believe that over 80% of our body’s composition is down to diet, and if your diet is wrong then you’ll stay fat.
Diet did this
There are two real culprits in the obesity crisis. One is the fast-acting carbs and sugars in breads, cereals, pastas, desserts, cakes, rolls, crackers and fast foods that we all tend to eat. The other is that we tend to eat overlarge portions of just about everything.
With this in mind here are six simple but effect rules to introduce into your eating habits that will enable you to drop 30 lbs or 15 kilos over about 12 weeks.
Give them a try and let me know what you think.
THE ACTION PLAN
To the remaining horror of many an ill-informed Dietician if you want to lose body fat you have to immediately go on a “controlled-carbohydrate diet “.
Now unlike what the Newspapers will tell you (or those pesky Dieticians) this doesn’t mean cutting out carbs altogether, but it does mean eating strategically and with a degree of awareness so that you restrict the carb types that significantly raise your blood sugar and thus your insulin levels. For example, the carbs found in soft drinks, sweets, baked goods like cakes & cookies, bread & pasta.
Cut down or out completely for the first few weeks
I even recommend that you cut out multigrain breads and cereals for the first few weeks. Why? Well multi-grain foods still raise insulin levels. Avoid as many grains as possible – including rice & pastas, no matter what their colour. Because milk has a significant number of carbohydrates, it is off-limits for at least the first 6 weeks – so are other dairy products except cheeses.
The upshot is that this plan limits your carbs to those found in vegetables and fruit.
Now on this plan you should also:
1) Eat only when you’re hungry
2) Eat only to the point of feeling full.
3) Eat as much protein as you like
4) Eat as many non-starchy vegetables as you like.
5) Eat no more than 80 – 150 grams of cheese daily and no other dairy for at least 6 weeks.
6) Restrict your fruit to no more than 3 daily servings of low glycemic fruits like berries, melon, apples, plums, citrus like oranges, apricots, kiwifruit or peaches or nectarines
7) Drink at least 2 litres (2 quarts) of water every day
Follow these guidelines and you’ll also lose 15 kilos in three months.
Here are the Six Simple rules:
1. Cut out quickly digested carbs.
Fast carbs to avoid - sugar to sugar!!
Use the Glycemic Index as a rough guide, use the Glycemic Load of a food as an even better one. Foods that have a high glycaemic index (GI) tend to raise blood sugars quickly – it’s not the whole story but it is a good rule of thumb to follow. (more on this in Rule #2)
You’re an adult – eliminate junk food from your diet at least until you have lost the desired amount of body fat.
No soft drinks / soda pop, no sugary sweets, desserts or baked goods, no bread or biscuits etc. If it is a processed carb avoid it!
Eating these foods signals your body to release a flood of insulin – eliminate them and your insulin levels stay where you want them to be: low. This in turn improves both your health & fat loss. Need proof?
A University of Connecticut research study analysed why low-carb dieters were so successful and they calculated that at least 70 per cent of the fat loss stemmed from low-insulin levels.
2. Eat more vegetables.
Yep – your Mum was right – eat more vegetables, cliché or not there is no denying that for overall health and fat loss this works.
You need to aim for 4 or more servings of non-starchy vegetables every day. Why non-starchy?
There’s a lot of confusion about certain starchy vegetables that have a “high glycemic index”, vegetables that people following lower-carb eating plans have been told to avoid.
The glycemic load is a far more meaningful measure of the effect of foods on your blood sugar and insulin levels.
Take home message is that you can eat virtually any vegie of your choice other than potatoes (white, sweet or fried), and corn.
Cheeses - especially hard cheeses is okay!!
3. Have protein at every meal.
By having protein at every meal you not only promote your body’s TEF (Thermic effect of food), support muscle preservation (vital to fat loss) but you also help trip the satiety signals. Eating protein at every meal helps you feel fuller quicker and for longer.
This is particularly true for breakfast when you body is essentially coming off an 8 hour+ fast.
The best sources are beef, chicken, fish, whey protein powder and eggs.
4. Don’t be afraid of natural fat.
Fat does not get stored as fat – all foods are broken down into their components and largely turned into blood sugar(a simplistic view) and it is an excess of blood sugars that get stored as fat.
The natural (ie non-transfats, non-manipulated by man) fats like those found in unprocessed meats, avocadoes, olives or olive-oil-based dressings do not raise your insulin levels, and have little to do with making you fat.
It is when high amounts of carbs are coupled with high levels of fat(regardless of source) that insulin release is stimulated causing your body to store fat instead of burning it.
God what about cholesterol and the health of my heart??
The Journal of Nutrition reviewed 13 studies of low carb diets and found that this type of diet – even with 50% of calories typically coming from fats – were more effective at reducing heart-disease risk than traditional
NOT the protein that you want to be eating...
low-fat diets.
5. Forget about processed foods.
This includes luncheon meats, cereals, snacks, baked goods etc etc.
If you follow only one rule, make it this: if it comes in a box or a bag, skip it. I guarantee you’ll have success.
6. Make Calorie Density work for you.
Calorie dense food...
In addition to adding protein to every meal another way to eat well and to feel full is to utilise calorie density. Caloric density is the amount of calories present in a given amount or volume of food.
This means that a food that contains a large amount of calories in a small volume of food has a high caloric density. Sometimes very high. At the other end of the scale are thiose foods which are large in volume but low in calories – these foods are considered to have low calorie density.
NB The carbs with the highest caloric density tend to be those that are nutrient sparse and low calorie density carbs are nutrient dense. Fruits and vegetables have very low caloric densities, especially green and leafy vegetables. So do lean proteins.
Foods with low caloric density therefore allow you to eat more volume of food for fewer calories. You can eat more and ingest fewer calories.
Think of it this way – what is easier to eat – 1000 calories of cheesecake or 1000 calories of spinach?
So part of fat loss is to be able to eat well, eat healthily and in a way that leaves you feeling full and less likely to develop cravings. So it is important that you combine lots of fruits, veggies, beans, and lean proteins for meals that leave you full with a lower calorie price to be paid.
Nothing Tastes as Good as Being Lean Feels...
Here are the Six Simple rules:
1. Cut out quickly digested carbs.
2. Eat more vegetables.
3. Have protein at every meal.
4. Don’t be afraid of natural fat.
5. Forget about processed foods.
6. Make Calorie Density work for you.
Eating by following these 6 rules will enable you to shave hundreds of calories off your daily total while being completely content with the amount of food you’re eating. Not to mention how much healthier overall you’ll feel.
See you next week – Be well.