CBS News, one of the most-watched news programs in the world, recently ran a report questioning whether animal fat is as bad as 'conventional wisdom' would have you believe.
The answer?
It most certainly is not.
The vilification of fats go back to the early 1950's, when Dr. Ancel Keys published an influential paper comparing fat intake and heart disease mortality in six countries.
Americans, who ate the most fat had the highest heart disease mortality rate, while the Japanese, who ate the least amount of fat had the fewest heart disease deaths.
However, this was a perfect case of statistical cherry-picking to support a position.
Statistics were actually available for 22 countries, and when all 22 were analyzed and included, the link between fat consumption and heart disease was nonexistent.
The Danger of Turning a Misguided, Unproven Hypothesis into Dogma…
Unfortunately, the hypothesis presented by Dr. Keys quickly turned into the dogmatic belief that saturated fats increase your risk of heart attack and cardiovascular disease, regardless of evidence to the contrary.
Today, it's been well-established that the only really dangerous fat out there is trans fat (margarine, vegetable oils), which initially, and ironically, were touted as the answer to that heart-harming saturated fat.
Despite this, the general belief that fat is bad for you lingers even in the highest echelons of medicine.
The truth is that your body requires saturated fats, and the 'substantiating evidence' pointing toward saturated fats being harmful is flimsy at best.
Gary Taubes discussed this lack of evidence in an interview I did with him a few months ago. Taubes is a science and health journalist, and author of several books, including Good Calories, Bad Calories: Fats, Carbs, and the Controversial Science of Diet and Health, and Why We Get Fat: And What to Do About It. In that interview, he argued against the notion that the saturated fat-heart disease hypothesis has any scientific merit:
"Those previous studies never actually confirmed the hypothesis," he says. "… I lectured at the NIH a couple of years ago and… talked to a guy who ran an NIA-funded childhood obesity research program. He said their primary concern with obese kids is to keep their saturated fat content down… He said there are thousands of studies… confirming the evils of saturated fat.
I said to him, 'The difference between you and I is I actually spent a significant portion of my life reading those studies and 'getting' them all.'
In 1984, when there was a consensus conference by the NIH saying every American over the age two should eat a low-fat diet, there were actually about eight or nine studies… [but] they could never show that eating a reduced saturated fat diet would make you live longer. It might reduce heart disease rates; it did in some studies, but it increased cancer rates… When you look at the meta-analyses that have been done looking at these issues, and a couple of them came out in the last two years, the results are always the same.
There is not enough evidence to say that saturated fat is bad for you, and there has never been that evidence."
Most of us (including most doctors and health professionals) do not have the scientific training and/or the time to read and digest large amounts of scientific research, which is what makes the likes of Gary Taubes so valuable. Reading and really understanding the research was and still is his primary job. And what he and many other well-versed health experts are telling us is that saturated fats are good for you, and that shunning fats can cascade into a number of health problems.
Why Your Body Needs Saturated Fat
Saturated fats from animal and vegetable sources (such as meat, dairy, certain oils, and tropical plants like coconut) provide the building blocks for your cell membranes and a variety of hormones and hormone like substances that are essential to your health. Fats also slows down absorption of your meal so that you feel satiated longer.
In addition, saturated fats are also:
•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
•Useful antiviral agents (caprylic acid)
•Effective as an anticaries, antiplaque and anti fungal agents (lauric acid)
•Useful to actually lower cholesterol levels (palmitic and stearic acids)
•Modulators of genetic regulation and prevent cancer (butyric acid)
Fats also provide a highly concentrated source of energy in your diet—a source of energy that is far more ideal than carbohydrates, which is why I recommend increasing healthy fat consumption in combination with severely restricting refined carbohydrates (sugars, fructose, and grains).
There is emerging evidence that your diet should be at least half healthy fat, and possibly as high as 70 percent. Part of the reason for this is that there are powerful adverse hormonal changes that typically occur when your body burns non-vegetable carbohydrates like grains and sugars. This does not occur when you consume fibrous vegetables or healthy fats. This likely explains the mountain of scientific evidence showing that calorie restricted diets extend lifespan. Mostly likely it is not a calorie issue per se, as it is the type of calories, specifically non-vegetable carbohydrates.
As a general rule, when you cut down on carbs, you need to increase your fat consumption. Replacing it with more protein is not a wise choice as it will also have similar problems. And, while this also works in the opposite way; meaning when you cut fat, you need to replace that lost energy source with carbs, this strategy has the unfortunate effect of promoting fat storage and weight gain.
Nearly 10 years ago, I published one of Taubes' articles on this site, in which he expounded on the misguided dietary advice to "eat less fat and more carbohydrates," stating that this advice just might be the cause of the skyrocketing rates of obesity in America. Today, there's no shortage of evidence supporting the claim that excessive sugar and carb consumption is indeed the primary driving factor behind obesity. Many of my articles touch on this each and every week. Another puzzle piece is the lack of healthful fat (or simply the wrong kinds of fats) in many people's diet.
Not All Saturated Fats are the Same…
It's unfortunate, but in today's world of processed food-like products, it's more important than ever to really understand what "real" food is, and not fall for the idea that you can substitute real foods with "new and improved" alternatives. Doing so can have severe health consequences. Trading naturally-occurring saturated fats for trans fats is just one example. Not understanding the inherent nutritional differences between grass-fed, organically-raised meats and that from cattle raised in confined animal feeding operations (CAFO) is another.
They're simply not interchangeable. Neither are organic vegetables and conventionally grown—or worse, genetically modified—varieties…
That said, let's get back to fats.
As I just mentioned, when you cut carbs, you need to replace those calories with healthy fats. Both are sources of energy, but healthy fats are far more ideal than carbs. (In fact, saturated fat is the preferred fuel for your heart.) However, not just any kind of fat will do. The Atkins Diet is one popular example of a low-carb, high-fat diet that has helped many shed unwanted pounds. Unfortunately, Dr. Atkins didn't pay much attention to the QUALITY of the fats, so while his recommendations worked in the short-term, many who tried it ended up experiencing long-term problems.
It's important to understand that not all saturated fats are the same. There are subtle differences that have profound health implications, and if you avoid eating all saturated fats, your health will likely suffer as a result.
There are in fact more than a dozen different types of saturated fat, but you predominantly consume only three: stearic acid, palmitic acid and lauric acid.
It's already been well established that stearic acid (found in cocoa and animal fat) has no adverse effects on your cholesterol levels, and actually gets converted in your liver into the monounsaturated fat called oleic acid. The other two, palmitic and lauric acid, do raise total cholesterol. However, since they raise "good" cholesterol as much or more than "bad" cholesterol, you're still actually lowering your risk of heart disease.
So, What is "Healthy Fat," and How Much Do You Need?
Sources of healthy fats include:
Olives and Olive oil
Coconuts and coconut oil
Butter made from raw grass-fed organic milk
Raw Nuts, such as, almonds or pecans
Organic pastured egg yolks
Avocados
Grass fed meats
Unrefined Organic Palm oil
Unheated organic nut oils
Another healthful fat you want to be mindful of is animal-based omega-3. Deficiency in this essential fat can cause or contribute to very serious health problems, both mental and physical, and may be a significant underlying factor of up to 96,000 premature deaths each year. For more information about omega-3's and the best sources of this fat, please review this previous article.
Personally, my diet consists of close to 70 percent fat. I recently published a discussion between Paul Jaminet, PhD., author of the book, Perfect Health Diet, and Dr. Ron Rosedale, an expert on insulin and leptin metabolism, which compares their individual low-carb, high-fat diet recommendations. While there is mild controversy whether or not you can safely include starches like rice and potatoes in your diet, both do recommend consuming somewhere between 50-70 percent fat.
This is in stark contrast to conventional dietary guidelines issued by the U.S. government, which advises you to consume less than 10 percent of calories from saturated fats!
Saturated Fat Does Belong in a Healthy Diet
Such a low recommendation is illogical when you consider the evidence available today, which supports saturated fat as a necessary part of a heart healthy diet. For example, as discussed in a recent article by Donald W. Miller, Jr., MD, a number of indigenous tribes around the world are living proof that a high-saturated fat diet equates to low mortality from heart disease.
These include:
Maasai tribe in Kenya/Tanzania
Meat, milk, cattle blood
66 percent
Inuit Eskimos in the Arctic
Whale meat and blubber
75 percent
Rendille tribe in NE Kenya
Camel milk, meat, blood
63 percent
Tokealu, atoll islands in New Zealand territory
Fish and coconuts
60 percent
And then there's human breast milk, which contains 54 percent saturated fat. Since breast milk is the most perfect diet in existence for developing infants, the presence of high amounts of saturated fat cannot easily be construed as a "mistake."
Furthermore:
•A meta-analysis published last year, which pooled data from 21 studies and included nearly 348,000 adults, found no difference in the risks of heart disease and stroke between people with the lowest and highest intakes of saturated fat.
•In a 1992 editorial published in the Archives of Internal Medicine, Dr. William Castelli, a former director of the Framingham Heart study, stated:
"In Framingham, Mass., the more saturated fat one ate, the more cholesterol one ate, the more calories one ate, the lower the person's serum cholesterol. The opposite of what… Keys et al would predict…We found that the people who ate the most cholesterol, ate the most saturated fat, ate the most calories, weighed the least and were the most physically active."
•Another 2010 study published in the American Journal of Clinical Nutrition found that a reduction in saturated fat intake must be evaluated in the context of replacement by other macronutrients, such as carbohydrates.
When you replace saturated fat with a higher carbohydrate intake, particularly refined carbohydrate, you exacerbate insulin resistance and obesity, increase triglycerides and small LDL particles, and reduce beneficial HDL cholesterol. The authors state that dietary efforts to improve your cardiovascular disease risk should primarily emphasize the limitation of refined carbohydrate intake, and weight reduction.
I believe that last point is very important, and is likely a major key for explaining the rampant increase in obesity, heart disease and diabetes. And once you can pinpoint the problem, turning it all around becomes that much easier
Dr. Mercola
Wednesday, December 28, 2011
Wednesday, August 31, 2011
Soy and Man Boobs
A client asked me the other day,"Marc, what do you think of Soy" I sometimes have to think carefully about how I answer certain questions - I sometimes can come off a bit to harsh - I said, "I don't think much of Soy, in fact I think most of it's toxic, causes man boobs, thyroid inhibiting, increases estrogen - and for men, this can be especially problematic" and then there was a moment of awkward silence.
So let's explore.....
For the scientists:
288 references to the toxicity of soy in the FDA’s poisonous plants database
http://www.westonaprice.org/images/pdfs/fdasoyreferences.pdf
77 studies showing the adverse reactions to dietary soy
http://www.westonaprice.org/soy-alert/studies-showing-adverse-effects-of-soy
174 studies showing the adverse reactions to isoflavones (phytoestrogens)
http://www.westonaprice.org/soy-alert/studies-showing-adverse-effects-of-isoflavones
So, Is Soy Bad For You?
The short answer? YES! Let’s be clear on the recent history of soy. The soybean was a modest and unpopular crop until food manufacturers intent on creating cheap vegetable oils convinced the U.S. government to start subsidizing it. The soy was turned into oil, and the industry was left with an industrial waste product.
Then somebody had a brilliant idea:
Let’s take this industrial waste product full of toxins and carcinogens — isolated soy protein — add it to virtually almost every pre packaged food and turn it into food that people will eat!
From Nina Planck’s article:
The FDA refused to approve isolated soy protein as a safe food additive with the designation “Generally Recognized as Safe.”
Agribusiness giant Archer Daniels Midland withdrew its application for the coveted GRAS status for soy protein, after an outcry from scientists about the toxins and carcinogens that come with it. They can still put soy protein in your food, but they have to get pre-market approval for every product.
Isolated soy protein is no health food. But we don’t eat soy protein with a spoon. How do we eat it? It is the main ingredient in soy burgers, ice cream, milk shakes, and fake cheese. These soy protein products are phony foods — but they must look like the real foods they imitate. So the soy industry transforms a small yellow soy bean into something resembling a hamburger. They make soy “milk” and “ice cream” white and creamy.
The other ingredients in these foods are no better for you than the soy protein that goes into them. Soy milk, for example, is simply a cocktail of soy protein, sugar, and vegetable oil. The “natural” MSG formed in soy processing is already bad for you, but even more MSG, and more flavorings, are added. Imitation foods need a lot of help to be tasty. Many savory soy foods are loaded with additives to give them the flavor of the real foods they mimic. Most imitation meat, for example, contains man-made MSG, which causes migraines and is associated with brain cancer.
Soy foods aren’t real food. They aren’t traditional. They aren’t old. They’re industrial waste products dressed up in pretty clothes and marketed to an ignorant public.
Dangers of Soy
Kristen from The food renegade blog did a nice job describing some of the probelms associated with soy......so let's take a peek!
Phytoestrogens
Soy is higher in phytoestrogens than just about any other food source. Phytoestrogens are plant-based estrogens that mimic estrogen in our bodies. In recent years, you may have read about studies which indicate phytoestrogens are good for you. But ask yourself, who funded those studies? The soy industry, that’s who. Independent research has clearly shown that consuming phytoestrogens is downright dangerous for the human body.
It’s only common sense. No one argues, for example, that a leading cause of breast cancer, endometriosis, uterine fibroids, infertility, and low libido is unopposed estrogen, or estrogen dominance. Why, then, would anyone argue that we should consume more of a food high in estrogen?
An infant taking the recommended amount of soy formula is consuming a hormone load equivalent of 4 birth control pills a day! Is it any wonder we’ve seen such a dramatic rise in precocious puberty with young girls starting their periods at 6 and 7?
Goitrogenic
Soy will destroy your thyroid. Many foods are goitrogenic (thyroid suppressing), but soy is king of them all. Goitrogens work by preventing your thyroid from getting the necessary amount of iodine. Friends, I believe this is what happened to Oprah’s thyroid. She pushed soy for years, featured it in everyone one of her “healthy” diets, and it destroyed her thyroid. If your thyroid fails, what happens? You gain weight. You have a harder time regulating your moods. You get colder more easily. You’re more easily fatigued. You demonstrate an inability to concentrate and remember details. The list goes on. You simply don’t want to mess with your thyroid.
Phytates
Phytates are enzyme-inhibitors that block mineral absorption in human digestive tract. They are naturally present in all grains, seeds, nuts, and legumes (which is why everyone should soak grains before eating - visit westonaprice.org for more info)- But soy is so high in phytates that it’s almost impossible to get rid of them. Simply soaking soy overnight in an acidic medium won’t do the trick. Soy must be fermented in order to be digestible to humans. That means that if you eat soy at all, you should stick to fermented soy products like miso, tempeh, natto, or a naturally fermented soy sauce (tamari).
Trypsin inhibitors
Finally soy is rich in trypsin inhibitors. Trypsin is a digestive enzyme we need to properly digest protein. Without enough trypsin, you’ll experience many digestive problems including stomach cramps, diarrhea, and bleeding. You’ll also be leaving yourself open to future problems with your pancreas.
Debunking The Asian Soy Myth
But, people say, what about Asians? They eat soy every day, and they’re so healthy!
Soy farming started around 1100 BC in China, where it was used to build soil fertility and feed animals. Soy beans were not considered fit for humans until the Chinese learned to ferment them, which makes them digestible. Asian diets now include fermented soy beans in the form of natto, miso, tamari, and tempeh.
Soy producers want you to eat more soy — more than the Asians eat, and more than is good for you.
The Japanese and Chinese eat 10 grams of soy per day — about two teaspoons. Yet a soy manufacturer recommends Americans eat ten times what the Japanese eat — 100 grams of soy protein per day. In The Soy Zone, Barry Sears recommends a daily diet of a minimum of 50 grams of soy, and up to 75 grams for women and 100 grams for men.
It’s like red wine: a glass or two a day may be good for you; a bottle or two every day rots your liver.
Did you catch that? Asians only eat 2 teaspoons of soy a day, usually as a condiment, and it’s highly fermented! Fermentation takes care of SOME of the dangers of soy. Plus, the typical Asian will also consume soy with mineral-rich and nutrient-dense foods such as fish broth (naturally high in iodine & other minerals which support the thyroid).
The Plano Program will continue to avoid all forms of soy whenever possible. Remember, most protein bars contain soy protein isolates as the main protein source. This is a cheap form of protein that is poorly utilized by the human body.
Wednesday, July 13, 2011
Is Skim Milk Really Healthier?
Vin Miller - Natural Bias
We’ve been told for years that skim milk and low fat milk are healthier choices than whole milk, but is this really the case? While this advice is mostly based on avoiding saturated fat, there are other important factors to consider as well.
Milk is the primary source of nutrition for young mammals before they’re able to eat and digest other types of food. It’s an excellent source of protein, vitamins, and minerals, all of which are critical to proper development. This applies to the fat content of milk as well. When the fat is removed, so is a portion of its nutritional quality and its ability to support healthy development. The recommendation to avoid milk fat is not only based on questionable science, but is also influenced by the profit based motives of the dairy industry.
Could Nature Be This Inconsistent?
Despite the common misconceptions about heart disease, the saturated fat and cholesterol in milk have important benefits. Although we’re the only mammals that consume milk as adults and also from other species, it’s obvious that milk provides the optimal mix of nutrients for human development and is the result of millions of years of development.
Heart disease is a leading cause of death worldwide, and despite a lack of supporting evidence that can withstand unbiased scrutiny, saturated fat and dietary cholesterol have taken much of the blame. It’s highly unlikely that the very same nutrients that are so critical to human development can be so deadly later in life. In fact, research including the work of Dr. Weston A. Price has shown the opposite to be true. His work, completed in the 1930s, describes the health of a number of isolated cultures that consume significant amounts of saturated fat and cholesterol from a variety of traditional and natural sources including cow’s milk. He consistently found that these people enjoy immunity to many of today’s most common diseases including heart disease.
There’s clearly a significant inconsistency between conventional dietary beliefs and the evidence provided to us by nature. Which is more trustworthy?
A Closer Look at Fat
The many important benefits of saturated fat include stable cell membranes and healthy brain, lung, and skin function. It can also boost immunity and is also an important source of energy and fat soluble vitamins. Another advantageous characteristic of saturated fat is that it’s very stable.1
To decrease the production cost of processed foods and increase their shelf life, the food industry uses a process called hydrogenation to turn oils containing unstable polyunsaturated fats into a substance that is more stable and more similar to saturated fat. However, the unstable polyunsaturated fatty acids in the oil are easily oxidized during this process which results in free radicals that may cause cellular damage and increase the risk of heart disease and other major health problems.8-15 In addition, the substance resulting from hydrogenation, commonly referred to as trans fat, is similar enough in structure to saturated fat to be used by the body, but different enough to cause significant problems.2 Although natural saturated fat has been labeled as the dietary villain, trans fat is a much more likely cause of heart disease as well as many other problems.
According to conventional wisdom, the risk of heart disease is reduced by choosing skim or low fat milk instead of whole milk and using polyunsaturated vegetable oils instead of saturated fat. However, more and more evidence is indicating that this belief is not only wrong, but completely backwards.23-35
The Ironic Risks of Drinking Low Fat Milk
It’s standard practice for dairy producers to improve the protein content of skim milk and low fat milk by adding dried milk powder to it. This dried milk is produced by forcing skim milk through tiny holes at high temperatures and pressures which damages its nutrients. This also causes the milk’s cholesterol to become oxidized which is a legitimate risk for heart disease.2-4,16-22 Ironically, the milk’s natural and nutritious saturated fat is removed because it’s supposedly unhealthy, but then a more likely promoter of heart disease is added. Although the amount of oxidized cholesterol in skim milk and reduced fat milk may be small, there’s really not much point in taking the risk.
Another potential problem with consuming skim milk or low fat milk is vitamin A deficiency. Because vitamin A is a fat soluble vitamin, its concentration in milk is reduced through the removal of fat. As a result, when skim milk or low fat milk is consumed and digested, the vitamin A needed for the assimilation of its protein is drawn from the liver. This can deplete the body’s reserve of vitamin A, and in turn, increase the risk of autoimmune disease and cancer.
The Politics of Low Fat Milk
We’re consistently told by the USDA and dietitians that skim milk and low fat milk are the healthiest choices, and probably not by coincidence, this is exactly what the dairy industry wants us to believe. This is because the cream that’s extracted from whole milk to reduce its fat content can be used for other dairy products and therefore generate more profit from the same quantity of milk.
According to the Center for Responsive Politics, the dairy industry donated nearly $5 million to political campaigns6 and spent nearly another $5 million on lobbying. Based on this, the dairy industry is clearly interested in keeping politicians on their side, and their contributions are very likely to be a significant factor behind the mainstream belief that it’s healthier to drink skim milk and low fat milk.
Homogenization is Another Cause for Concern
Homogenization changes the nutritional quality of milk by altering the structure of its fat molecules. During homogenization, milk is forced at high pressure and temperature through tiny holes to break its fat molecules into smaller globules. This results in fat molecules with a much higher than normal membrane concentration of casein and whey proteins which has the potential to increase their allergenic properties. In addition, beneficial components have been found in the membrane of the fat molecules in milk that help suppress pathogenic organisms and protect against multiple sclerosis, Alzehimer’s disease, depression, and stress, but homogenization eliminates these benefits.5
Most of the milk available in grocery stores is both pasteurized and homogenized. Even though pasteurization reduces the quality of milk and promotes the use of poor dairy farming practices, it at least serves an arguably important purpose. It destroys many of the pathogens that can contaminate milk and cause infection. In contrast, the only benefit of homogenization is that it prevents the cream in milk from separating and rising to the top by keeping its fat molecules evenly dispersed. This is nothing more than a matter of convenience and aesthetics, neither of which justify the alteration of a food’s nutrients.
More About Milk
For more information about the history, politics, and health benefits of milk, including the controversies surrounding pasteurization, I highly recommend reading The Untold Story of Milk by Ron Schmid ND. For more information on the chemistry and health benefits of fat, I recommend reading Know Your Fats by Mary Enig PhD.
We’ve been told for years that skim milk and low fat milk are healthier choices than whole milk, but is this really the case? While this advice is mostly based on avoiding saturated fat, there are other important factors to consider as well.
Milk is the primary source of nutrition for young mammals before they’re able to eat and digest other types of food. It’s an excellent source of protein, vitamins, and minerals, all of which are critical to proper development. This applies to the fat content of milk as well. When the fat is removed, so is a portion of its nutritional quality and its ability to support healthy development. The recommendation to avoid milk fat is not only based on questionable science, but is also influenced by the profit based motives of the dairy industry.
Could Nature Be This Inconsistent?
Despite the common misconceptions about heart disease, the saturated fat and cholesterol in milk have important benefits. Although we’re the only mammals that consume milk as adults and also from other species, it’s obvious that milk provides the optimal mix of nutrients for human development and is the result of millions of years of development.
Heart disease is a leading cause of death worldwide, and despite a lack of supporting evidence that can withstand unbiased scrutiny, saturated fat and dietary cholesterol have taken much of the blame. It’s highly unlikely that the very same nutrients that are so critical to human development can be so deadly later in life. In fact, research including the work of Dr. Weston A. Price has shown the opposite to be true. His work, completed in the 1930s, describes the health of a number of isolated cultures that consume significant amounts of saturated fat and cholesterol from a variety of traditional and natural sources including cow’s milk. He consistently found that these people enjoy immunity to many of today’s most common diseases including heart disease.
There’s clearly a significant inconsistency between conventional dietary beliefs and the evidence provided to us by nature. Which is more trustworthy?
A Closer Look at Fat
The many important benefits of saturated fat include stable cell membranes and healthy brain, lung, and skin function. It can also boost immunity and is also an important source of energy and fat soluble vitamins. Another advantageous characteristic of saturated fat is that it’s very stable.1
To decrease the production cost of processed foods and increase their shelf life, the food industry uses a process called hydrogenation to turn oils containing unstable polyunsaturated fats into a substance that is more stable and more similar to saturated fat. However, the unstable polyunsaturated fatty acids in the oil are easily oxidized during this process which results in free radicals that may cause cellular damage and increase the risk of heart disease and other major health problems.8-15 In addition, the substance resulting from hydrogenation, commonly referred to as trans fat, is similar enough in structure to saturated fat to be used by the body, but different enough to cause significant problems.2 Although natural saturated fat has been labeled as the dietary villain, trans fat is a much more likely cause of heart disease as well as many other problems.
According to conventional wisdom, the risk of heart disease is reduced by choosing skim or low fat milk instead of whole milk and using polyunsaturated vegetable oils instead of saturated fat. However, more and more evidence is indicating that this belief is not only wrong, but completely backwards.23-35
The Ironic Risks of Drinking Low Fat Milk
It’s standard practice for dairy producers to improve the protein content of skim milk and low fat milk by adding dried milk powder to it. This dried milk is produced by forcing skim milk through tiny holes at high temperatures and pressures which damages its nutrients. This also causes the milk’s cholesterol to become oxidized which is a legitimate risk for heart disease.2-4,16-22 Ironically, the milk’s natural and nutritious saturated fat is removed because it’s supposedly unhealthy, but then a more likely promoter of heart disease is added. Although the amount of oxidized cholesterol in skim milk and reduced fat milk may be small, there’s really not much point in taking the risk.
Another potential problem with consuming skim milk or low fat milk is vitamin A deficiency. Because vitamin A is a fat soluble vitamin, its concentration in milk is reduced through the removal of fat. As a result, when skim milk or low fat milk is consumed and digested, the vitamin A needed for the assimilation of its protein is drawn from the liver. This can deplete the body’s reserve of vitamin A, and in turn, increase the risk of autoimmune disease and cancer.
The Politics of Low Fat Milk
We’re consistently told by the USDA and dietitians that skim milk and low fat milk are the healthiest choices, and probably not by coincidence, this is exactly what the dairy industry wants us to believe. This is because the cream that’s extracted from whole milk to reduce its fat content can be used for other dairy products and therefore generate more profit from the same quantity of milk.
According to the Center for Responsive Politics, the dairy industry donated nearly $5 million to political campaigns6 and spent nearly another $5 million on lobbying. Based on this, the dairy industry is clearly interested in keeping politicians on their side, and their contributions are very likely to be a significant factor behind the mainstream belief that it’s healthier to drink skim milk and low fat milk.
Homogenization is Another Cause for Concern
Homogenization changes the nutritional quality of milk by altering the structure of its fat molecules. During homogenization, milk is forced at high pressure and temperature through tiny holes to break its fat molecules into smaller globules. This results in fat molecules with a much higher than normal membrane concentration of casein and whey proteins which has the potential to increase their allergenic properties. In addition, beneficial components have been found in the membrane of the fat molecules in milk that help suppress pathogenic organisms and protect against multiple sclerosis, Alzehimer’s disease, depression, and stress, but homogenization eliminates these benefits.5
Most of the milk available in grocery stores is both pasteurized and homogenized. Even though pasteurization reduces the quality of milk and promotes the use of poor dairy farming practices, it at least serves an arguably important purpose. It destroys many of the pathogens that can contaminate milk and cause infection. In contrast, the only benefit of homogenization is that it prevents the cream in milk from separating and rising to the top by keeping its fat molecules evenly dispersed. This is nothing more than a matter of convenience and aesthetics, neither of which justify the alteration of a food’s nutrients.
More About Milk
For more information about the history, politics, and health benefits of milk, including the controversies surrounding pasteurization, I highly recommend reading The Untold Story of Milk by Ron Schmid ND. For more information on the chemistry and health benefits of fat, I recommend reading Know Your Fats by Mary Enig PhD.
Thursday, May 5, 2011
Top 5 Ways To GAIN Bodyfat
Top 5 Ways to GAIN Body Fat
by Rachel Cosgrove
Are you looking to put on a little extra pudge to keep warm? Maybe your boyfriend or husband wants to see “more” of you? How can you put on that extra layer of fat you’ve always wanted to fill out your jeans?
Follow these five recommendations and you’ll be on your way!
1. Do aerobic exercise every day.
The more aerobics you do, the more efficient your body will be at storing fat, especially if you’re looking to gain some size on your thighs!
Recommendation: Go to the gym every single day and find a treadmill or Stairmaster where you can watch TV while you’re working out. After all, you’re going to be there for a while. Do at least an hour per day, seven days per week at a very steady state (you should be able to carry on a conversation easily the entire workout).
Why it works to store fat: Your body will actually use fat as fuel during this workout (you should be in the “fat burning zone”) which will create the perfect effect we want for the other 23 hours of the day – fat storing mode. Yes, your body will adapt to become efficient at storing fat.
This workout will do nothing to increase your metabolism either. You’ll burn off muscle, decreasing your lean muscle mass, and actually slow down your metabolism. Also, because you’re using your lower body to perform this aerobic exercise, your body will adapt and will most likely store your new fat on your thighs.
So get to the gym and start spending countless hours doing aerobics, burning off muscle, and turning your body into a fat storing machine! This is a perfect way to gain some body fat!
2. Follow a low fat, low calorie diet… and don’t drink any water.
The less you eat, the lower your metabolism will go, which is optimal for storing body fat.
Recommendation: Keep your calories very low and deprive your body. Keep your calories around 1000-1200 per day (which is starving) and don’t eat more than 15 to 20 grams of fat per day. You want your body to think it’s starving so it’ll hold on to body fat at all costs. Also, don’t drink any water. Drink juice instead; it’ll work wonders for expanding your waistline.
Why it works to store body fat: Every time you eat, your metabolism goes up. This isn’t good when you’re trying to store fat. Eating enough food will fuel fat burning, the opposite of what we want. You want your body to be in fat storing mode, which is best accomplished by depriving it.
Also, count your fat grams and keep your dietary fat levels low. This will teach your body to hold on to fat, another excellent method for putting on that extra adipose tissue (body fat)! And drinking water will only cause you to drop any excess water you’re holding, therefore keep the water consumption low to keep you fat and bloated!
3. Avoid weight training at all costs!
Increasing your lean body mass is the best way to increase your metabolism to burn fat. So stay away from any weight training!
Recommendation: Don’t touch the weights in the gym. Or, if you do, only lift ones that are small enough not to build any muscle (you know the ones – the little pink dumbbells in the ladies-only room).
Why it works to store fat: The goal is to keep your metabolism as low as possible to turn your body into a fat storing machine. Any lean muscle would be bad news when you’re trying to gain fat because it would increase your metabolism and cause you to burn more calories! Also, weight training will raise your metabolism for the next 24 to 48 hours, which will never work to get that body fat up!
4. Eat only 1-2 meals a day!
Eating meals less frequently is a great way to keep your metabolism in the gutter all day long and will be ideal for storing fat.
Recommendation: The less often you eat, the better. If you can distract yourself all day and skip a couple of meals, you’ll set yourself up perfectly to store fat. And never eat breakfast to assure that you start your day off in a fat storing mode. For best results, don’t eat anything until dinner and then just eat the one meal before you fast again overnight.
Why this works to store fat: Again, every time you eat, your metabolism increases. If you skip a meal, your metabolism will drop, and if you skip more then one meal you can get that metabolism running very slow – perfect for storing body fat. Having a sluggish metabolism is ideal if you want to put on the chub, and this is a great way to achieve it.
5. Perform the exact same workout over and over without ever increasing the intensity.
Doing the same workout each time will confirm that you haven’t become any stronger or more fit, but instead have stayed exactly the same or become worse.
Recommendation: Go to the gym every day and do the exact same thing. Get on the same cardio machine, in front of the same television, and walk the same speed everyday.
Why this works to store fat: This will ensure that you don’t gain any lean body mass and that your workout won’t limit your fat storing capabilities. You don’t ever want to push yourself harder than you’re used to.
Call now for your free consultation - 203.535.9294
www.theplanoprogram.com
by Rachel Cosgrove
Are you looking to put on a little extra pudge to keep warm? Maybe your boyfriend or husband wants to see “more” of you? How can you put on that extra layer of fat you’ve always wanted to fill out your jeans?
Follow these five recommendations and you’ll be on your way!
1. Do aerobic exercise every day.
The more aerobics you do, the more efficient your body will be at storing fat, especially if you’re looking to gain some size on your thighs!
Recommendation: Go to the gym every single day and find a treadmill or Stairmaster where you can watch TV while you’re working out. After all, you’re going to be there for a while. Do at least an hour per day, seven days per week at a very steady state (you should be able to carry on a conversation easily the entire workout).
Why it works to store fat: Your body will actually use fat as fuel during this workout (you should be in the “fat burning zone”) which will create the perfect effect we want for the other 23 hours of the day – fat storing mode. Yes, your body will adapt to become efficient at storing fat.
This workout will do nothing to increase your metabolism either. You’ll burn off muscle, decreasing your lean muscle mass, and actually slow down your metabolism. Also, because you’re using your lower body to perform this aerobic exercise, your body will adapt and will most likely store your new fat on your thighs.
So get to the gym and start spending countless hours doing aerobics, burning off muscle, and turning your body into a fat storing machine! This is a perfect way to gain some body fat!
2. Follow a low fat, low calorie diet… and don’t drink any water.
The less you eat, the lower your metabolism will go, which is optimal for storing body fat.
Recommendation: Keep your calories very low and deprive your body. Keep your calories around 1000-1200 per day (which is starving) and don’t eat more than 15 to 20 grams of fat per day. You want your body to think it’s starving so it’ll hold on to body fat at all costs. Also, don’t drink any water. Drink juice instead; it’ll work wonders for expanding your waistline.
Why it works to store body fat: Every time you eat, your metabolism goes up. This isn’t good when you’re trying to store fat. Eating enough food will fuel fat burning, the opposite of what we want. You want your body to be in fat storing mode, which is best accomplished by depriving it.
Also, count your fat grams and keep your dietary fat levels low. This will teach your body to hold on to fat, another excellent method for putting on that extra adipose tissue (body fat)! And drinking water will only cause you to drop any excess water you’re holding, therefore keep the water consumption low to keep you fat and bloated!
3. Avoid weight training at all costs!
Increasing your lean body mass is the best way to increase your metabolism to burn fat. So stay away from any weight training!
Recommendation: Don’t touch the weights in the gym. Or, if you do, only lift ones that are small enough not to build any muscle (you know the ones – the little pink dumbbells in the ladies-only room).
Why it works to store fat: The goal is to keep your metabolism as low as possible to turn your body into a fat storing machine. Any lean muscle would be bad news when you’re trying to gain fat because it would increase your metabolism and cause you to burn more calories! Also, weight training will raise your metabolism for the next 24 to 48 hours, which will never work to get that body fat up!
4. Eat only 1-2 meals a day!
Eating meals less frequently is a great way to keep your metabolism in the gutter all day long and will be ideal for storing fat.
Recommendation: The less often you eat, the better. If you can distract yourself all day and skip a couple of meals, you’ll set yourself up perfectly to store fat. And never eat breakfast to assure that you start your day off in a fat storing mode. For best results, don’t eat anything until dinner and then just eat the one meal before you fast again overnight.
Why this works to store fat: Again, every time you eat, your metabolism increases. If you skip a meal, your metabolism will drop, and if you skip more then one meal you can get that metabolism running very slow – perfect for storing body fat. Having a sluggish metabolism is ideal if you want to put on the chub, and this is a great way to achieve it.
5. Perform the exact same workout over and over without ever increasing the intensity.
Doing the same workout each time will confirm that you haven’t become any stronger or more fit, but instead have stayed exactly the same or become worse.
Recommendation: Go to the gym every day and do the exact same thing. Get on the same cardio machine, in front of the same television, and walk the same speed everyday.
Why this works to store fat: This will ensure that you don’t gain any lean body mass and that your workout won’t limit your fat storing capabilities. You don’t ever want to push yourself harder than you’re used to.
Call now for your free consultation - 203.535.9294
www.theplanoprogram.com
Tuesday, February 8, 2011
Semi Private Personal Training
We are please to announce we are adding additional times for our semi-private personal training sessions. Classes will be held on Tuesday and Thursday mornings at 6am. Once the 6am class fills we will also be opening up a 7am class.
Why Group Training? It's Simple- This Program offer a huge fun factor, accountability, affordability and professional coaching.
Where are classes held? Classes will be held Tuesday and Thursday mornings at The Plano Program, 500 Boston Post Rd. Orange Ct.
How many people are in a class? Minimum 3, Maximum 5.
How long is the program and what are the terms of the contract? The goal of the program is to complete a 16 week periodized training program. Each person will commit to at least a 4 week training program that will include 8 semi private training sessions with a certified Plano Program coach.
What is the cost of the program? The cost of the 4 week program with 8 semi private training sessions is $240 plus tax. Clients will have the option to renew every 4 weeks or elect to keep a credit card on file to be processed every 4 weeks.
What types of payments do you accept? All major credit cards, cash, or checks are acceptable. Checks should be made out to Optimal Results.
Is this a bootcamp? This is NOT a bootcamp. Each person will be provided with a individualized program based around client needs, goals, limitations, and fitness level. Your individualized program will be modified every 4 weeks to maximize results. The Plano Program uses a uniquely designed 16 week periodized training program to maximize results and minimize injury.
What if I am severely de-conditioned? Congrats for taking the first step! We all need to start somewhere. Your coach will adjust and modify your program according to your physical limitations, medications, injuries, fitness level, etc.
What happens the first class? All participants have the option to participate in a baseline assessment including:
• strength/flexibility assessment
• circumference measurements
• Bodyweight/bodyfat assessment.
Clients will also learn the correct biomechanics of the BIG 4 exercises. These BIG 4 will be the cornerstones of your exercise programs. Clients will also learn how to properly execute cardio equipment and how they will be used for Intervals and Circuit Training.
What if I want to do The Plano Program Nutrition Component? We are offering our cutting edge 12 week fat blasting program at a reduced rate of $500. ($100 off) Also Includes 2 Bodygem Metabolism tests.
Can I get my metabolism and burn rate tested with the Bodygem? Yes! We are offering 2 RMR test for the price of 1. Get tested at the beginning of your training program and get tested as your body significantly changes. Knowing this information will further optimize your results! Price: $100 for 2 tests.
Email Marc@theplanoprogram.com for more info and to reserve your spot!
Tuesday, July 27, 2010
Vitamin D and Performance
The Chicago Blackhawks are the first vitamin D team in modern professional sports history.
According to sources, the Chicago Blackhawk team physicians began diagnosing and treating vitamin D deficiency in all Blackhawk players about 18 months ago. Apparently, most players are on 5,000 IU per day.
After many losing seasons, last year the Blackhawks came out of nowhere to get to the Western conference finals. This year they are playing even better.
Improved athletic performance is only one of the benefits for the Blackhawk players. The other is a reduction in the number and severity of colds and flu and a reduction in the number and severity of repetitive use injuries.
Six months ago, Runner’s World published a story on vitamin D and physical performance.
Asp K. Running on D: The "sun vitamin" may boost performance, but you probably aren't getting enough. Runners World, December 2009.
A year ago, the flagship journal of the American College of Sports Medicine was the first journal to publish the theory that vitamin D would improve athletic performance.
Cannell JJ, Hollis BW, Sorenson MB, Taft TN, Anderson JJ. Athletic performance and vitamin D. Med Sci Sports Exerc. 2009 May;41(5):1102-10.
According to sources, the Chicago Blackhawk team physicians began diagnosing and treating vitamin D deficiency in all Blackhawk players about 18 months ago. Apparently, most players are on 5,000 IU per day.
After many losing seasons, last year the Blackhawks came out of nowhere to get to the Western conference finals. This year they are playing even better.
Improved athletic performance is only one of the benefits for the Blackhawk players. The other is a reduction in the number and severity of colds and flu and a reduction in the number and severity of repetitive use injuries.
Six months ago, Runner’s World published a story on vitamin D and physical performance.
Asp K. Running on D: The "sun vitamin" may boost performance, but you probably aren't getting enough. Runners World, December 2009.
A year ago, the flagship journal of the American College of Sports Medicine was the first journal to publish the theory that vitamin D would improve athletic performance.
Cannell JJ, Hollis BW, Sorenson MB, Taft TN, Anderson JJ. Athletic performance and vitamin D. Med Sci Sports Exerc. 2009 May;41(5):1102-10.
Wednesday, June 23, 2010
Grains-Healthy??
The Caveman in You, Grains, and Evolution
Data indicates that 40,000 to 50,000 years ago, prehistoric men and women were tall, strapping athletes with defined muscles, fit, strong, and free of heart disease and obesity. Early Humans were hunters and gatherers who subsisted on a diet that was extremely high in animal and plant based foods sources. They consumed significant amounts of plant in the form of fruits, tubers, leafy vegetation, nuts and seeds. Interestingly, these hunter gatherer societies consumed what we now consider “unhealthy” amounts of dietary fats, these humans were lean and muscular free of plaques that lead to heart disease and stroke.
So what went wrong?
About 10,000 years ago, the pressures of increasing population density in many areas of civilization forced and abrupt shift from the nomadic, hunter-gatherer lifestyle to more geographically stable populations that depended on agriculture for survival. The advent of civilization brought about the domestication of livestock and introduction of dairy foods, as well as the cultivation of tubers, root vegetables, legumes, and cereal grains like rice oats, and wheat.
Got Grains??
After the advent of agriculture, and more specifically, the cultivation of grains, the humans lost a foot in height and experienced a significantly increased incidence of infections, anemia, bone disease, tooth defects, cavities, infant mortality, and a sizeable reduction in life span. This switch to a grain based diet caused the introduction of numerous food items for which our genetic predisposition was not prepared.
UNTIL TEN THOUSAND YEARS AGO-A MERE BLINK OF AN EYE COMPARED TO OUR GENETIC LIFESPAN-THE ENVIRONMENT THAT DICTATED OUR GENETIC MAKEUP DID NOT INCLUDE GRAINS.
As a result, we were never physiologically equipped to digest, absorb, and assimilate grains in a way that promotes a well balanced, strong healthy body.
Anthropologist believe that our hasty shift to a grain based diet, for which we were genetically ill prepared, lies at the root of many modern degenerative diseases.
Phytates are the salts of phytic acid. More correctly named inositol hexakisphosphate, the acid (or salt) is a phosphorus based compound found in the many grains.
There is sufficient evidence that this overreliance on grains and excessive phytate consumption, (especially the low quality grains that are grown in the Unites States) may lead to numerous, vitamin, mineral, and nutritional deficiencies.
Check out the Plano Program food guide pyramid, you will see that grains play a very small role in our nutrition program.
Gluten and Containing Grains:
Researchers now believe that as many as a third of us are probably gluten intolerant or gluten sensitive. The third of people who are reactive to gluten (I think the number is actually higher) evoke an inflammatory response that triggers the immune system. Over time, those who are known to be gluten intolerant can develop an array of medical conditions such as joint pain, skin conditions, acid reflux, autoimmiune disorders and celiac disease. Some people may experience some lower grade symptoms that linger before a bigger symptom may present. At the very least, it’s worth conducting a 30 day test to determine your sensitivity. It is more than likely those aches and pains, allergenic responses, and GI discomfort you have been plagued with might subside.
You will most likely never see cereal for breakfast on The Plano Program. We feel that most cereals are low quality, highly processed, fortified with synthetic vitamins and minerals, void of essential fats, and low in protein. Most common breakfast foods like cereals, bagels, French toast, Pancakes, and Scones provide very little nutrition and make it extremely difficult to regulate blood sugar and insulin. These foods will undoubtedly attribute to weight gain, poor energy, and ill health.
Lectins and Grains:
Lectins are involved in food allergies/sensitivities, inflammation and autoimmune disease, just to name a few. For instance, Lectins are linked to celiac disease. Even weight gain and low energy can be linked to Lectins.
Whole grains, peanuts, kidney beans, and soybeans are high in Lectins. Cow’s milk, nightshade vegetables (like potatoes and tomatoes) and some seafood also contain fairly high amounts of lectin.
In fact, estimates are that about 30% of our foods contain Lectins, and about 5% of the lectins we eat will enter our circulation.
Lectins are problematic because they are sticky molecules that can bind to the linings of human tissue, especially intestinal cells. In so doing, they disable cells in the GI tract, keeping them from repairing and rebuilding. Therefore, Lectins can contribute to eroding your intestinal barrier (leaky gut.
The Lectins in wheat for example, are specifically known to be involved in rheumatoid arthritis.
If you have any Lectin-related health issues like arthritis, allergies or autoimmune disease, our experience shows it is very helpful to reduce your intake of Lectins, especially from wheat. It’s also very important to balance immunity by working on stress management and gut health.
Cordain L et al. British Journal of Nutrition (2000), 83, 207–217.
Data indicates that 40,000 to 50,000 years ago, prehistoric men and women were tall, strapping athletes with defined muscles, fit, strong, and free of heart disease and obesity. Early Humans were hunters and gatherers who subsisted on a diet that was extremely high in animal and plant based foods sources. They consumed significant amounts of plant in the form of fruits, tubers, leafy vegetation, nuts and seeds. Interestingly, these hunter gatherer societies consumed what we now consider “unhealthy” amounts of dietary fats, these humans were lean and muscular free of plaques that lead to heart disease and stroke.
So what went wrong?
About 10,000 years ago, the pressures of increasing population density in many areas of civilization forced and abrupt shift from the nomadic, hunter-gatherer lifestyle to more geographically stable populations that depended on agriculture for survival. The advent of civilization brought about the domestication of livestock and introduction of dairy foods, as well as the cultivation of tubers, root vegetables, legumes, and cereal grains like rice oats, and wheat.
Got Grains??
After the advent of agriculture, and more specifically, the cultivation of grains, the humans lost a foot in height and experienced a significantly increased incidence of infections, anemia, bone disease, tooth defects, cavities, infant mortality, and a sizeable reduction in life span. This switch to a grain based diet caused the introduction of numerous food items for which our genetic predisposition was not prepared.
UNTIL TEN THOUSAND YEARS AGO-A MERE BLINK OF AN EYE COMPARED TO OUR GENETIC LIFESPAN-THE ENVIRONMENT THAT DICTATED OUR GENETIC MAKEUP DID NOT INCLUDE GRAINS.
As a result, we were never physiologically equipped to digest, absorb, and assimilate grains in a way that promotes a well balanced, strong healthy body.
Anthropologist believe that our hasty shift to a grain based diet, for which we were genetically ill prepared, lies at the root of many modern degenerative diseases.
Phytates are the salts of phytic acid. More correctly named inositol hexakisphosphate, the acid (or salt) is a phosphorus based compound found in the many grains.
There is sufficient evidence that this overreliance on grains and excessive phytate consumption, (especially the low quality grains that are grown in the Unites States) may lead to numerous, vitamin, mineral, and nutritional deficiencies.
Check out the Plano Program food guide pyramid, you will see that grains play a very small role in our nutrition program.
Gluten and Containing Grains:
Researchers now believe that as many as a third of us are probably gluten intolerant or gluten sensitive. The third of people who are reactive to gluten (I think the number is actually higher) evoke an inflammatory response that triggers the immune system. Over time, those who are known to be gluten intolerant can develop an array of medical conditions such as joint pain, skin conditions, acid reflux, autoimmiune disorders and celiac disease. Some people may experience some lower grade symptoms that linger before a bigger symptom may present. At the very least, it’s worth conducting a 30 day test to determine your sensitivity. It is more than likely those aches and pains, allergenic responses, and GI discomfort you have been plagued with might subside.
You will most likely never see cereal for breakfast on The Plano Program. We feel that most cereals are low quality, highly processed, fortified with synthetic vitamins and minerals, void of essential fats, and low in protein. Most common breakfast foods like cereals, bagels, French toast, Pancakes, and Scones provide very little nutrition and make it extremely difficult to regulate blood sugar and insulin. These foods will undoubtedly attribute to weight gain, poor energy, and ill health.
Lectins and Grains:
Lectins are involved in food allergies/sensitivities, inflammation and autoimmune disease, just to name a few. For instance, Lectins are linked to celiac disease. Even weight gain and low energy can be linked to Lectins.
Whole grains, peanuts, kidney beans, and soybeans are high in Lectins. Cow’s milk, nightshade vegetables (like potatoes and tomatoes) and some seafood also contain fairly high amounts of lectin.
In fact, estimates are that about 30% of our foods contain Lectins, and about 5% of the lectins we eat will enter our circulation.
Lectins are problematic because they are sticky molecules that can bind to the linings of human tissue, especially intestinal cells. In so doing, they disable cells in the GI tract, keeping them from repairing and rebuilding. Therefore, Lectins can contribute to eroding your intestinal barrier (leaky gut.
The Lectins in wheat for example, are specifically known to be involved in rheumatoid arthritis.
If you have any Lectin-related health issues like arthritis, allergies or autoimmune disease, our experience shows it is very helpful to reduce your intake of Lectins, especially from wheat. It’s also very important to balance immunity by working on stress management and gut health.
Cordain L et al. British Journal of Nutrition (2000), 83, 207–217.
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