What should you know before you take a pill or capsule?

Drugs, medications, “meds,” pharmaceuticals, vitamins, minerals, supplements and neutraceuticals. This is what some of us fill our bodies with in our daily pursuit of health and wellness. Take a closer look in your cupboards and at the way you live your life and you will see to what extent you are an active participant in this modern phenomenon. The sad fact is that we, in the western world at least, have become pill-popping populations. Too many of us are dependent on drugs for our perceived survival.

“So what!” you might say, “if these medications help us, alleviate unnecessary pain and suffering, prevent disease and prolong life then what difference does it make?”

This is a very reasonable question and some medications are beneficial and life-saving. However, the reality of our medicated world is that many of the chemicals we take can and do have adverse effects; they can harm and they do also kill. Adverse drug events (ADEs) result in more than 770,000 injuries and deaths each year according to the U.S. Department of Health and Human Services http://www.ahrq.gov/qual/aderia/aderia.htm.

They can also be expensive (think arthritis and cholesterol lowering drugs), they may not work as well as we are led to believe (think Alzheimer’s and diabetes drugs) and in fact there may be a poor scientific basis for taking them at all (think weight loss drugs). Drugs also interact with each other and when multiple medications and chemicals are taken simultaneously it can become very difficult to predict their effects on a particular individual.

A recent article I came across in the International Herald Tribune is well worth reading http://www.nytimes.com/2013/02/02/opinion/health-cares-trick-coin.html?ref=global-home&_r=1&. In this global opinion piece, Dr. Ben Goldacre (a doctor, epidemiologist and author of the book “Bad Pharma: How Drug Companies Mislead Doctors and Harm Patients”) explains how only half of all clinical trials ever conducted and completed on treatments in use today have never been published in academic journals. He goes on to reveal that positive results (to the drug company of course) are twice as likely to be published.

While the FDA has legislature to deal with this dangerous state of affairs, he cites evidence that shows they do not enforce their own laws. He also gives the example of the drug Tamiflu made by the huge drug company Roche. Half of their clinical trials on this drug have never been published. Should make you think about what you take if you get the flu this year.

We have to watch what and in whom we trust! Science is not science when we are privy to only half the information.

Bottom line here: Take care and do some research before you pop any pills.

Watch a good TED on “Battling Bad Science” by Ben Goldacre: http://www.ted.com/talks/ben_goldacre_battling_bad_science.html

DMB

*** Minding science and your body: Embodying your mind ***

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What one thing can you do to reduce your risk of heart disease by 32%?

Even though rates have been declining recently, heart disease still remains the leading cause of death in the U.S. according to the Centers for Disease Control and Prevention (CDC). http://www.cdc.gov/nchs/fastats/lcod.htm. Heart disease is also the leading cause of death in women in North America and according to the American Heart Association 43 million women in the US have heart disease. http://www.goredforwomen.org/about-heart-disease/facts_about_heart_disease_in_women-sub-category/statistics-at-a-glance/

February is heart month and given the sobering statistics above, I came across this article in The American Journal of Clinical Nutrition that could save your heart and your life. http://ajcn.nutrition.org/content/early/2013/01/30/ajcn.112.044073.abstract?sid=79c50832-5428-4f5e-ab4a-6356c122c676

The EPIC-Oxford study is the Oxford component of The European Prospective Investigation into Cancer and Nutrition that began 20 years ago. It involves 65,000 men and women living in the UK. The main objective of the study is to examine how diet influences the risk of cancer as well as other chronic diseases.

The latest article to come out of this study showed that vegetarians had a 32% lower risk of ischemic heart disease than did non-vegetarians. Vegetarians were also found to be less overweight, have lower “bad” cholesterol and lower blood pressure.

What makes this study even more powerful is that it has been going on for over 11 years and with time the results become even more powerful.

To those of you diehard meat eaters, this should cause some pause for thought. This added to the many studies which show that animal protein has been associated with increased risks of cancer and other diseases.

For the record, I am a plantaquarian. This means I eat plants and seafood including sea plants and some fish. I live this way because I know the dangers of consuming meat and poultry that are full of antibiotics, hormones, chemicals and pesticides. Added to this is that the cows we eat are routinely fed corn-based food instead of grass options and this too has adverse effects on our health.

Other important issues to consider are environmental ones. CAFOs or concentrated animal feeding operations are well known to be massive toxic waste producers that are affecting groundwater and wild animal life http://www.nocafos.org/. Throw in the massive worldwide deforestation that is going on to feed our insatiable appetite for beef and it gets even worse.

Then of course there are the moral issues of how we raise and treat cattle and poultry. This too should aid in your transition to a more vegetarian existence.

http://www.meat.org/  

http://www.peta.org/ 

Personally, I struggle with the choice I make to eat fish and, over time, continue to change the fish choices I make and the amounts of fish that I eat. If you are interested in the state of your fish, I highly recommend a very unbiased look at our modern fish choices by Paul Greenberg called Four Fish http://www.fourfish.org/

BECOME MORE VEGETARIAN IN 5 STEPS:

  1. Eat more plants!
  2. Be more aware of what you eat.
  3. Buy only organic or local morally raised beef and poultry produce.
  4. If you are going to eat meat, poultry and fish, find out about its journey to your plate.
  5. Reduce your consumption of dairy.

DMB

PS Today is blog #100…

THANKS FOR YOUR ONGOING COMMUNITY AND SUPPORT!

*** Minding your body and heart; Embodying your mind ***

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What you should know about this picture?

I came across a must read article in the New York Times this morning from the International Herald Tribune entitled “Eat like a Mennonite.” http://www.nytimes.com/2013/01/19/opinion/eat-like-a-mennonite.html?ref=global-home&_r=0

Essentially this global opinion documents some of the toxins that we and our children are exposed to in our everyday food. Bisphenol A, phthalates, triclosan etc. are all mentioned; toxins that my previous blogs are full of.

The author had participated in a pilot study commissioned by the Silent Spring Institute and the Breast Cancer Fund and is the author of a book “Breasts: A Natural and Unnatural History.”

Unfortunately, the article ends with the conclusion that so many of us make; eating CLEAN and REAL is inconvenient, too difficult and that we can’t live without our processed comfort foods. However, when the chemical dust settles, the choices we make have consequences not only for ourselves but our children as well.

DMB

*** Minding our bodies; Embodying our minds and living toxin-lite***

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Do GENETICALLY MODIFIED foods cause CANCER?

Food Weapons Pictures

A controversial study published in September 2012 in the journal Food and Chemical Toxicology continues to stir a fair bit of controversy about genetically modified foods and cancer. Considering the abundance of genetically modified foods in the average North American diet, I hope that I have your attention.

In this 2 year study carried out at Caen University in France, rats fed a diet of Monsanto’s genetically modified corn were found to be more likely to develop tumors, organ failure and die prematurely.

The lead author, a biologist by the name of Gilles-Eric Seralini said that GM animal studies typically end after a few months because the companies behind GM foods don’t want to know the long-term consequences of their products. This shouldn’t come as a shock to any of us who have lived with big tobacco and the producers of hydrogenated oils.

Not surprisingly, the study came under rapid and heavy attack from Monsanto (the makers of GM corn) and other critics. They ask why North Americans aren’t “dropping like flies” given that we’ve been consuming Roundup Ready corn for the last 10 years. They also complain that the study size was too small, the design inadequate and that the rats used were a special strain susceptible to cancer.

Whether this was a quality study or not, the question remains whether GM foods pose a long-term risk for cancer and given the preponderance of GM foods in our diets, we should start exploring the issue very carefully taking what industry and government say with a grain of GM-free salt.

Now, for those of you who are not sure just how much GM food you are eating, consider what Michael Pollan tells us in his book The Omnivore’s Dilemma. This is that despite eating more wheat than corn, we in North America have become “true corn people.” He supports this by showing just how much processed corn we eat in the form of high fructose corn syrup and meat (fed mostly corn).

My hope for our health is that 2013 brings some well designed and bias free long term studies into GM foods. Given our daily exposure to so many toxins and carcinogens, I also hope that new studies explore how adding herbicides and pesticides to our food alters our ability to detoxify and stay healthy. Remember too, that a lack of scientific evidence doesn’t necessarily mean that GM foods don’t cause cancer.

Here is a list of ingredients where GM corn can hide:

  • corn starch (in many processed foods and beer too),
  • maltodextrin (in processed foods like chips and cookies),
  • ethanol (in alcohol),
  • sorbitol, mannitol (and other artificial sweeteners),
  • xanthan gum (a preservative),
  • citric acid (a preservative),
  • MSG (monosodium glutamate),
  • corn oils (often used for frying in food industry)
  • red meat (corn fed cattle)
  • farmed fish (corn fed)
  • chicken (corn fed)

My New Year’s commitment for you: READ THOSE LABELS CAREFULLY

DMB

*** Minding your GM-free bodies; Embodying your GM-free minds ***

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What is REAL food?

I recently sent out a group email asking friends and family what REAL food means. Perhaps it’s time to put the question out to a bigger audience in light of the tremendous amount of disinformation going on in the media as a prelude to Prop 37 and the GMO (genetically modified organisms) question.

Take today’s contribution for example. An NBC.com medical report tells us that “Pretty much every study shows no nutritional difference.” So said Dr. Janet Silverstein, a professor of pediatric endocrinology at the University of Florida (a co-author of the report published Monday by the American Academy of Pediatrics) when asked about organic versus conventionally produced foods.

As if that wasn’t bad enough, the report goes on to quote officials from the American Academy of Pediatrics: “In the long term, there is currently no direct evidence that consuming an organic diet leads to improved health or lower risk of disease.” http://vitals.nbcnews.com/_news/2012/10/22/14563149-organic-food-no-better-than-conventional-for-kids-pediatricians-say?lite

Need I remind everyone that smoking was promoted and advertized by doctors for ages before absolute evidence came to light of the carcinogenic effect of the various toxins in cigarettes. How many unnecessary lung cancers, heart attacks and strokes had to occur, how many of our parents, family, friends, colleagues and fellow human beings had to die because, despite common sense, the evidence to the contrary was not yet irrefutable? Since when does the lack of evidence make something safe?

Even the good pediatricians of the Academy should know that drugs tested for only a few years are often taken off the market later when serious adverse effects come to light. Should we remind them about children’s cough and cold medications (“remedies” they were once called) that after years on pharmacy shelves were forcibly removed from the market in 2007 because of the adverse effects and mounting death rates in children.

Is REAL food a potato that you buy in a store that cannot be planted to germinate? Do you believe pink slime is REAL food? https://www.youtube.com/watch?v=II14yxN71Dk        Do preservatives, colorants and additives that make something edible for months to come make it food? Is food sprayed with pesticides REAL? Does food irradiated to preserve its shelf life bother you? Does inserting the Bt gene into the genome of a potato so that it can produce a bacterial toxin sound REALLY safe on your plate? Is conventionally grown food the same as genetically modified food?

Big Agribusiness is spending millions of dollars in an all out assault on our rights and it is up to us, one by one, person by person, consumer by consumer to define what REAL food is and to employ the power that we have by making REAL food choices.

The answers I got to my REAL food question were well thought out and rational. My small group of friends and family made pertinent comments on what REAL food means to them, how important it is and how difficult it can sometimes be with time and financial constraints.

No matter what happens with Prop 37, whether you live in California or not, when you are out shopping, make sustainable and healthy choices and don’t be bamboozled and blindsided by those who seek to convince you that their version of REAL is REAL. They do not have your health at heart.

Share your opinion and let us know what you think about REAL food.

DMB

*** Minding your BODY; Embodying your MIND ***

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MORE ON 37

Do you recognize this man? Should you know who he is?

Heard of?

“The Omnivore’s Dilemma” or

“Food Rules”or

“In Defense of Food” or

“The Botany of Desire”

Michael Pollan knows REAL food and appreciates its importance in our health and survival. He came up with a beautifully simple 3 prong directive for a healthy life.

“EAT FOOD, NOT TOO MUCH, MOSTLY PLANTS!

Please read his recent article in the New York times about why a “YES” on Prop 37 is not only crucial to your knowing what you are eating but vital to the power of the                     Food Movement and both you and me.

http://www.nytimes.com/2012/10/14/magazine/why-californias-proposition-37-should-matter-to-anyone-who-cares-about-food.html?pagewanted=all

DMB

*** Minding your GMO-FREE Body; Embodying your GMO-FREE Mind ***

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IS YOUR SMOOTHIE MAKING YOU SICK?

How could it be that your morning breakfast of champions, your quick healthy start-of–the-day, go to, nutritious meal could be camouflaging some unexpected dangers?

Smoothies have become more and more of a quick breakfast option, are easy to prepare and a fantastic option if you prefer to eat REAL food as opposed to a processed breakfast from a box. If you are a smoothie convert, here are 2 crucial smoothie mistakes you don’t want to make:

Reason #1: Protein powders are often added to smoothies to give extra protein. They are also a favorite of those who do a lot of exercise and I don’t think I know of a regular gym devotee who doesn’t have a blender.

The problem with protein powders is that they are a processed food and the danger of processed protein is that it can be derived from a chemical process of hydrolysis which can result in the creation of carcinogenic metabolites like chloropropanols. These nasty toxins can damage the liver, kidneys, reproductive tracts and even our genes too.

Check your protein powder for acid hydrolyzed vegetable protein and soy or whey protein isolates. These are derived from the chemical process I speak of above. For further information on this check out this World Healthy Organization Technical Report Series entitled “Evaluation of certain food additives and contaminants.” http://www.who.int/ipcs/publications/jecfa/reports/trs940.pdf

The chloropropanols also lurk in other unsuspecting processed items in your fridge and pantry. If your soy sauce is not made through a 100% natural fermentation process beware. That’s right, chemical processing (acid hydrolysis) is quicker and cheaper and therefore used by many food manufacturers. Always check your product labels.

In a future blog I’m going to fill you in on my telling but comedic experience with a company I recently dealt with when I emailed them about their amino acid soy substitute.

Another cause for concern in protein powders is of course if the product is made from non organic protein sources. These sources can contain high amounts of pesticides, herbicides and other chemicals and when concentrated in a powder and taken frequently can do you no good.

The good news is that protein powders are not all across-the-board bad and there are options if you are looking for a safe protein boost. Proteins can be derived from organic seeds like hemp which can be cold pressed to remove the oil and the remaining pulp then ground extra fine to leave a chemical free protein product. If you are not sure, call or email the company who makes your protein powder and ask.

Finally, Reason #2: Rice protein contains unacceptably high levels of arsenic. This is because rice is grown in waterlogged fields and in the U.S. arsenic contamination of groundwater on farms is a real issue. The cause; pesticides made from arsenic that were used many years ago (arsenic tends to stay in the groundwater and contaminate the growing rice sitting in this water). Unfortunately even organic rice is affected.

Take a look at this Consumer Reports link to see where arsenic is lurking in your food. http://www.consumerreports.org/cro/magazine/2012/11/arsenic-in-your-food/index.htm#chart

Rice protein is OUT! In fact when you eat rice you should make sure it is grown in India or Asia where their lands have had less exposure to arsenic containing pesticides. For the best way to prepare and cook rice see below.

Now that we’ve cleaned up your smoothie, you can get back to that healthy breakfast packed with berries, seeds, nuts, greens and unsweetened almond, coconut or hemp milk. If you need a new smoothie recipe try Lauri’s GREEN BOMB below!

REAL-RAW-7-GREEN Smoothie:

  • 4 organic kale leaves
  • 1 banana or ½ avocado
  • 4 dates
  • 1 cup ice
  • ¼ organic lime wedge with peel
  • 2 TBS organic ground flax seed
  • 2 TBS organic hemp hearts
  • 2 TBS organic chia seed
  • 1 organic apple quartered
  • 20 raw almonds
  • handful pumpkin seeds
  • 1 cup organic spinach
  • 1 stalk organic celery
  • ½ cup organic parsley
  • ½ cucumber
  • 1 cup unsweetened organic hemp, soy, almond or coconut milk

* Makes 4 ten ounce glasses guaranteed to knock your socks off.

** Lauri tells me that if you don’t think there are enough greens here, throw in some organic broccoli too!

Arsenic Reducing Rice Cooking Method:

  1. Rinse rice thoroughly before cooking.
  2. Cook rice in higher water ratios ie. 1 cup rice to 5-6 cups water.
  3. Once rice is cooked drain off excess water and arsenic.

DMB

*** Minding your body; Embodying your mind! ***

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ORGANIC: YES or NO?

Do you think there is a significant difference between eating organic food vs. conventional food? This is a very important question to consider with serious individual and societal implications. Just in case you want a second opinion, here it is.

In a recent article in the journal of Annals of Internal Medicine (September 4, 2012) http://annals.org/article.aspx?articleid=1355685 the authors looked at the some of the differences between organic and conventional foods (in a meta-analysis of 240 previously written journal articles) and came to the following conclusion. “The published literature lacks strong evidence that organic foods are significantly more nutritious than conventional foods. Consumption of organic foods may reduce exposure to pesticide residues and antibiotic-resistant bacteria.”

The mainstream press however came out with headlines like this one from the New York Times: “Stanford Scientists Cast Doubt on Advantages of Organic Meat and Produce” (http://www.nytimes.com/2012/09/04/science/earth/study-questions-advantages-of-organic-meat-and-produce.html) and from the BBC: “Organic food not any healthier.” (http://www.bbc.co.uk/news/health-19465692). Let’s go beyond the headlines and examine exactly what organic food is and how it differs from so-called conventional food.

Organic Food:

  • grown without synthetic pesticides, herbicides, insecticides, fungicides, fertilizers, antibiotics and hormones.
  • does not contain genetically modified organisms.
  • has not been irradiated.
  • does not contain artificial flavors, colors or additives.
  • grown by farmers who use compost and manure to fertilize.
  • grown on crop rotated land.
  • grown with beneficial bugs and traps to reduce pests and disease.
  • grown without damaging the environment and polluting soil and water.

What we notice is that organic food does not contain the chemical and pesticide load that is in conventional food. This means quite simply that when you eat an organic food, you are not giving your body additional toxins and chemicals to deal with and over time, there can be little doubt that your toxic load is less burdensome. This in the soup of chemicals we are exposed to on a daily basis as each year roughly 2000 new chemicals are artificially synthesized in our world and almost every one of them is not tested for long term safety before it is introduced.

Remember that toxins and chemicals have been proven over and over again to be harmful, carcinogenic and health hazards period. They affect our unborn children, they cause disease, they damage our hormonal pathways and, in short, they make us sick. Even the good Stanford doctors will give us that.

Then let’s look at nutrients which the Stanford doctors seem to think is similar in organic and conventional food. To begin with, of the 240 studies they looked at, only 3 of them looked at clinical outcomes in humans. Another shortcoming, of which they speak little, is that these studies are not long-term investigations into nutritional outcomes.

Added to this is that it may be one thing saying vitamin C or magnesium levels are similar in both groups but what about the various nutrients, enzymes and bacteria we don’t even know about yet? What about the proportions of nutrients that food grown in healthy soil contains? What about long-term nutritional effects genetically modified crops have never been show not to cause? What about the widespread irradiation of our food sources in order to keep food “fresh” longer?

YES, irradiation and processing of our food comes at a cost. Have you noticed the explosion of chronic diseases in the last fifty years which coincides perfectly with the consumption of processed foods in our society? Conventional food can and does have a nasty bite. The damage is sometimes obvious (cancer, birth defects etc.) and sometimes less so (allergies, bowel problems, chronic diseases and cancer).

Now add to this the pollution of our soils and the damage to our environment. The picture is not pretty and for any organization to come out with a study of this nature begs questions. Why now and who is behind this?

For those of you who live in California, the answer seems clear. In the upcoming November elections Prop 37 asks for all genetically modified (GM) foods to be labeled as such. The food industry has been spending millions of dollars to convince Californians to let them off the hook. A “YES” vote will mean some significant costs to these big purveyors of GM foods.

It is also clear that the world’s largest GM food company (Monsanto) is a major sponsor of Stanford University (although they didn’t directly sponsor this particular study) and no doubt has more than a keen interest and significant influence on what research is done.

Hopefully, I’ve given you a bit more non-GM food for thought but I want to leave you with 2 more ideas.

  1. Wouldn’t it be refreshing for the Stanford School of Medicine to come out with a study on the long-term effects of pesticides on our health?
  2. How about a study on the long-term effects of genetically modified foods on our various metabolic pathways?

Go on Stanford doctors, we dare you!

One very last thing. California is the fruit and vegetable basket of the U.S. and has a huge influence on what goes on in the rest of the country. So…

  *** VOTE YES on PROP 37. ***

DMB

*** Organically Minding your Body; Embodying your Pesticide-free Mind ***

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Why Good Cholesterol may not be as good for you as you thought!

Good cholesterol or HDL (high density lipoprotein) has been considered to be protective for the heart because it is the protein that balances and protects us from the dangers of bad cholesterol or LDL (low density lipoprotein). So experts in the field have told us.

Remember that LDL is the protein that carries cholesterol around the body and allows it to be deposited in various tissues including our arteries. Build up enough cholesterol plaque in an artery and it can become unstable and break off and cause a total blockage starving tissue supplied by that artery of vital oxygen. If this happens in the heart it’s jammer time. Rosie O’Donnell being the most recent evidence of this scary experience http://www.huffingtonpost.com/2012/08/20/rosie-odonnell-heart-attack_n_1812992.html.

Now an article in the Journal of the American Heart Association throws us another cholesterol curveball. In an article in the April issue http://jaha.ahajournals.org/content/1/2/jah3-e000232.full, Dr. Frank Sachs a professor at the Harvard School of Public Health warns that all HDL particles are not the same and that some with a surface protein known as Apo C-III can actually cause blockages and heart attacks.

Apo C-III is a pro-inflammatory protein that resides on the surface of LDL and is thought to be a major component of LDL’s harmful properties. HDL particles without Apo C-III are anti-inflammatory, platelet inhibiting and protective. Added to this is that Apo C-III free HDL also promotes the good effects of nitric oxide which allows our arterial walls to dilate and increase blood flow.

As you who follow my blog will know I remain very cautious about blaming cholesterol for too much that goes wrong in our bodies. This study only adds to my skepticism. We should focus on a lot more than cholesterol because, after all, about 50% of those who have heart attacks and strokes have reasonable levels of cholesterol and cholesterol is a vital fat that our cell walls must contain and without which we cannot produce sex hormones.

My approach is to rely less on the actual cholesterol numbers and ensure a clean and preventative approach to cardiovascular health.

Here’s how you too can do this in 5 simple steps:

1. Eat real organic food and avoid processed food.

2. Avoid sugars and fructose laden food (fruit is OK).

3. Exercise and sweat regularly.

4. Sleep well.

5. Get your worries and problems off your chest.

DrMindBody

*** Minding your Body (heart included); Embodying your Mind ***

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When is a Calorie more than a Calorie?

Ever wondered why it is so difficult to lose weight? Of course you have and you are not alone. About 90% of our population struggles with those unwanted extra pounds hanging onto our bellies and butts and most people I know are either battling to lose weight or working hard not to gain any more.

The old theory was “Calories In versus Calories Out.” Basically if you burned more calories than you ate you’d lose weight and if you ate more calories than you burned you’d gain weight. However, for many this somehow doesn’t seem jive with their reality and I know many patients who work out like crazy only to see their weight steadily increase.

Of course starvation (zero calories) will lead to weight loss but I don’t know of too many people who can sustain eating less than 1200 calories a day for any extended amount of time.

What’s the problem with the “calories in versus calories expended” theory? Well, part of the answer lies in the fact that spending 30 minutes on an elliptical machine will burn about 400 calories (that’s a good bit of exercise and those of you who do this know what amount of commitment it takes and what amount of sweat it produces). A typical breakfast in the U.S. is about 300 – 400 calories, so you can see the developing problem; work out every morning, follow up with breakfast and the sad fact is that before you even head out of your front door you have already replaced all the calories you spent (including all the groaning and cursing) during your workout.

Here’s the new thinking. Calories are not always created equal. For example, fructose (as of high fructose corn syrup infamy; yes the stuff that makes sodas and sports drinks sweet) and glucose are not similarly metabolized in our livers. Ounce for ounce fructose ends up generating 30% more fat synthesis in the liver than glucose. This turns out to have huge implications for our heavy trending society.

Robert Lustig M.D., a pediatric endocrinologist explains this fructose phenomenon in a talk I recently saw on YouTube. Although it’s ninety minutes long it is well worth watching and packed with really important information; http://www.youtube.com/watch?v=dBnniua6-oM

Another important piece of the fat puzzle is that sweeteners (aspartame, saccharin, sucralose and unfortunately yes, even stevia), despite their low caloric values, have been shown to increase appetite and cravings. In the short term (minutes) they offer fewer calories but an hour later we are back at the trough because we are craving more food. This is why diet drinks and diet food are horribly misleading and a dangerous failure.

What’s the solution?

Follow these six simple steps and you’ll eat good calories and notice the fat melt away…

  1. No HFCS (high fructose corn syrup) PERIOD. That means no sodas, colas, soft drinks, sports drinks, fruit juice or any packaged food that has HFCS on it’s label.
  2. No sweeteners PERIOD. This includes Equal, Nutrasweet, Splenda and even stevia.
  3. Your diet should be mostly fresh fruit, vegetables, whole grains and a healthy protein source.
  4. Eat about 40 grams of fiber a day. Fiber reduces appetite and slows down glucose absorption into the bloodstream.
  5. Avoid and minimize processed and packaged foods as best as possible. This is where fructose and sugars hide! Beware low fat labels… manufacturers replace fat with (yes, you got it…) SUGAR or sweeteners.
  6. Exercise and sweating 4 – 5 times a week.

Remember a calorie is a calorie is a calorie… NOT!

DrMindBody

*** Minding your body and calories: Embodying your mind ***

Article first published as <a href=’http://technorati.com/women/article/why-is-a-calorie-not-a/’>Why is a Calorie not a Calorie?</a> on Technorati.

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