Category Archives: Healthy Eating

Eat Fat to Lose Fat

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For years, fats—including butter and red meat—have been demonized. But what scientists have found is that sugar, not saturated fats, is the enemy when it comes to heart health. In fact, I’ve changed my dietary recommendations, encouraging people to up their fat intake and reduce the carbs. Plus, an important study has shown that a high fat, low-carb diet diet is not only heart healthy, it promotes weight loss.

For this study, funded by the National Institutes of Health and published in the Annals of Internal Medicine, researchers studied a group of 150 racially diverse men and women. Each participant received a diet to follow for one year, either limiting fat or carbohydrates—but with no calorie restrictions.

Specifically, researchers asked the low-carb diet group to increase their fat intake to more than 40% of their daily calories by eating fish, nuts, and olive oil. Plus, they allowed them to eat saturated fats, and the participants in this group ate an average of 13% of their calories from saturated fat.

Meanwhile, researchers told the low-fat group to decrease their fat intake to fewer than 30% of their calories while adding more starches, cereals, and grains to their diet. All participants received encouragement to eat vegetables, and the low-carb diet eaters could also have fresh fruit.

The Low-Carb Diet Was the Winner

At the end of the study, those in the low-carb diet group lost an average of eight pounds more than the low-fat group. Plus, they lost more fat and gained more lean muscle mass than the low-fat group. The converse was also true—with low-fat eaters losing more lean muscle mass than fat.

The low-carb diet group also experienced significant improvements in both their triglycerides and inflammation levels—and had a measurable increase in their “good” HDL cholesterol. In fact, the low-carb group significantly reduced their “risk scores” on the Framingham Heart Study index, which calculates the risk of having a heart attack within 10 years.

What’s the Weight Loss Takeaway for You?

I’ve been saying this for years, that the low-fat craze in the 1990’s really hurt this country. The low-fat fad wasn’t based on science, but rather a theoretical association that fats at nine calories per gram is worse than carbs at four calories per gram. Unfortunately, this thinking was dead wrong and contributed to a huge obesity crisis in America.

This study is also consistent with science that shows that a high-carb diet can cause you to overeat because carbohydrates raise blood sugar too high, too quickly. Then, your pancreas has to release more insulin to bring your blood sugar back down, causing sugar levels to fall too low—which leads to more sugar cravings, overeating and weight gain.

To move your diet—and your weight—in the right direction you want to limit your sugar and carbohydrate intake. Getting less than 50% of your calories from carbs, with the remainder from healthy fats and proteins, is a step in the right direction. Then, to take off the pounds, you want to curb your carbs even further, to 30-35% (or less) of your daily calories.

Depending on your individual condition, the recommendation could be more, or less. Look for an Integrative Medicine practitioner near you for the right guidance.

And Stay Healthy.

from Dr. Stephen Sinatra

Should a Low-Carb Diet be Ultra High in Butter?

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On June 15, 2105 – that’s just four months ago!! – I posted https://drlilykiswani.com/butter-is-better/.

And today the contention is that butter might be ‘not as good as’ cream. This is how quickly knowledge evolves in the field of nutrition. And that is why consulting our regular physician for advice on nutrition is NOT the wisest thing to do. Medical college syllabus typically spends less than five hours on nutrition, at least when I was a student. And its not too different now.

The best thing to do is to be open to change.

Kris Gunnars, BSc | October, 2015 |

Woman Melting Butter On Frying PanLow-carb diets are incredibly healthy.

They have been shown to cause much greater weight loss than the standard “low-fat” diet, at least in the short-term. They also lead to improvements in many health markers, such as blood triglycerides, HDL cholesterol, insulin sensitivity and others.

However, just because there is no effect seen in a large group, there is a lot of room for individual variability.

Many physicians who treat their patients with low-carb diets note that some of them develop very high LDL levels.

This involves a major increase in both LDL “cholesterol” and LDL particle number (or Apolipoprotein B). This may be a major concern, and should definitely not be ignored. Some have claimed that this may be caused by the high butter content that is typical on a low-carb diet.

Interestingly, a common belief these days is that low-carb diets should be very high in butter, and that people should even add it to their coffee. I used to believe that butter (especially grass-fed) was healthy and that eating plenty of it was fine. However, new evidence has made me reconsider my position.

Is Saturated Fat Bad For You?

Heart and Stethoscope New studies show that saturated fat does not increase the risk of heart attacks or death. It has mostly neutral effects on health.

High-Fat Dairy Products Seem to be Healthy

Cheese And GrapesDespite having been demonized in the past, high-fat dairy products seem to be very healthy. Some of them, like full-fat milk, yogurt and cheese, are highly nutritious.

They are loaded with high quality protein, calcium, vitamin B12 and various other important nutrients.

There is no evidence that high-fat dairy products cause heart disease. They are even linked to reduced heart disease risk in countries where cows are largely grass-fed.

Butter May be Different Than Other High-Fat Dairy Products

I used to believe that the same applied to butter as other high-fat dairy products. However, a recent study has made me reconsider my position.

This was a controlled trial that compared the effects of butter and cream on blood cholesterol levels.

According to this study, dairy fat from butter raised some heart disease risk factors significantly more than dairy fat from cream.

Butter fat raised total cholesterol, LDL cholesterol and the ApoB:ApoA1 ratio significantly more than fat from cream. It also raised non-HDL cholesterol, which went down slightly in the cream fat group.

This graph shows the effects on LDL:

Butter, Cream and LDL cholesterol

This may seem strange, because the fatty acids in butter and cream are pretty much identical. Butter is just cream that has been churned.

However, the fatty acids in cream and other high-fat dairy products are enclosed by a membrane that contains proteins and phospholipids. This membrane is called Milk Fat Globule Membrane (MFGM).

The MFGM membrane seems to reduce the cholesterol-raising effects of the fatty acids in cream. When cream is churned into butter, it loses much of this membrane.

This is one perfect example of why whole foods are more than just their individual components.

In this case, the “food matrix” of butter is different than that of cream.

Because butter has less of this protective MGFM membrane, it may raise cholesterol levels significantly more than other high-fat dairy products.

Just because saturated fat has been shown to be harmless in normal amounts, it does not mean that you should eat tons of it.

 

Butter on a Wooden Plate

Humans evolved eating saturated fat, and we did just fine eating butter before.

However, now some low-carbers are advocating adding several tablespoons of the stuff to your coffee every day – not to mention adding butter to other foods on top of that.

Just because a little bit is okay, it does not mean that large amounts are better – or even safe. More is not always better in nutrition. Balance is key.

Olive OilNutrition is a rapidly developing field, and what seems true today might get debunked tomorrow.

It is absolutely crucial to be willing to change your position when there is new evidence that indicates that you may have been wrong before.

I used to believe that butter was healthy, and that a low-carb diet could include lots of butter without any negative effects.

However, based on new evidence, I have had to reconsider my position somewhat.

I do not believe that butter is harmful by any means, but I do think that eating large amounts of it should be cautioned against. Extra virgin olive oil is good.

Stay Informed, up to date, and Stay Healthy!

How to Increase use of Turmeric

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turmeric paste

Turmeric Paste Ingredients:

1/2 tsp ground black pepper

1 tsp ginger powder

1/2 tsp cinnamon

1/4 tsp pink salt

½ cup turmeric powder

1 and 1/2 cups filtered water, plus 1/2 cup more

½ cup coconut oil

Optional:

1/4 cup raw honey or 20 drops of stevia

Turmeric Paste Instructions: 

Combine pepper, ginger, cinnamon, cardamom, and salt in a small bowl. Set aside.

Combine turmeric and 1 and 1/2 cups of water in a small pot, stirring constantly with a wooden spoon. Bring mixture to a very gentle simmer and add another 1/2 cup of water. Continue to stir with wooden spoon.

Add mixed spices and continue to cook and stir on low for 3 minutes, until you have a thick and smooth paste.

Turn off heat and add coconut oil . Continue to stir until completely smooth.

Add optional sweetener while mixture cools.

Transfer to clean glass jar. Mixture will thicken as it cools. Place lid on jar after mixture has completely cooled. Give a little shake to prevent separation and store in fridge for 2-3 weeks.

turmeric paste2

Best Ways to Use Turmeric Paste:

My favorite way to use the turmeric paste is to add it to a little warmed homemade coconut or nut milk to make golden milk. Golden Milk is an immune-boosting remedy that ancient cultures have used for years to benefit digestion and health. It is the perfect evening time cozy drink. You can add as little or as much as you like, depending on your preference.

Can also be taken by the spoonful.

You can also use the paste to flavor stir fries, stews, soups, eggs, veggies, yogurt and anything else that makes you happy. I also love to just eat it by the spoonful from the fridge.

The active ingredient in turmeric is called curcumin and it is one of the world’s most powerful anti-oxidants and anti-inflammatories.  The active curcuminoid anti-oxidants are best absorbed when combined with a good fat source (coconut oil) and the pepperine compound found in black pepper.

Ginger and cinnamon provide more anti-oxidant support.  This is one of the best recipes for someone with a chronic disease.  I would recommend using it daily if you are suffering with an autoimmune disease such as rheumatoid arthritis,Hashimoto’s thyroiditis, multiple sclerosis.

These ingredients are also incredible for brain health and will greatly benefit someone with Parkinson’s or Alzheimer’s.  Anyone with cancer should be using this daily and it will help people with hypertension, heart disease andfibromyalgia.

You really couldn’t get a more anti-inflammatory powerhouse than this turmeric paste!  You can not only eat it but also apply it to your skin for improved healing from cuts, bruises and burns and for beautifying effects.  But use it with caution as it will stain any piece of furniture or clothing you get it on!

Optimal Health: Do You Know What You’re Missing?

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Modern society has come to accept a pretty dismal state of health as being normal. Complaints like fatigue, pain, insomnia, anxiety, irritability, and indigestion are considered a typical part of each day. More serious issues such as asthma, diabetes, arthritis, attention deficit disorder, and depression are common as well. Even major life threatening diseases such as heart disease and cancer have become prevalent. In fact, heart disease and cancer barely existed less than a century ago and are now the two leading causes of death in India.
These problems don’t happen by chance. They’re merely symptoms of underlying malfunction. The unfortunate truth is that many people have spent their entire lives promoting this malfunction and don’t even know it. While they think they’re doing well, they’re really missing out on a much better quality of life. By comparison to today’s standards, it’s very easy to consider yourself in excellent health and many of us have fallen into this trap.

The Benefits of Optimal Health That You May Be Missing Out On
Optimal health is a state in which your body is free of underlying malfunction. Through the amazing accomplishments of nature and evolution, your body intuitively knows exactly how to achieve this state, but only if you give it the required support. The following are just some of the consistent benefits enjoyed by the people who’ve dedicated themselves to living a truly healthy lifestyle that provides this support. There’s such a drastic difference in comparison to most people that you’re unlikely to believe it, but it’s for real.
Waking up happy, full of energy, and excited to start the day.
Having a steady supply of balanced energy throughout the entire day without any excessive highs or sluggish lows.
Not needing any caffeine or sugar to get through the day.
Having a high capacity for physical activity.
Having a high resistance to illness and going many years without getting sick.
Being able to remember things easily, think clearly, concentrate deeply, and have a balanced mind that is free of anxiety.
Having a natural tendency to be in a good mood and having a high tolerance for stress, frustration, and irritability.
Being able to easily maintain a slim figure and an ideal body weight.
Enjoying a body that moves freely, smoothly, and is free of pain.
Digesting your meals without issues such as heartburn, indigestion, gas, belching, diarrhea, or constipation.
Being free of food cravings.
Naturally becoming tired around bedtime and being able to fall asleep easily.
Having an uninterrupted and restful night of sleep.

How Do You Measure Up?
Chances are that at least a few of these characteristics are the complete opposite of what you experience.
If you think I’m being unrealistic and you don’t believe anyone could live as well as I described, you’re absolutely wrong. I know first hand that it’s possible to enjoy every single one of these benefits on a consistent basis, even at my age, and I know many others who can say the same. Although some of us are brought into this world with more dysfunction than others, we all equally share the ability to do something about it. While many people choose not to or are simply unaware of the possibilities, that doesn’t make you any less able.
Most people choose to frequently indulge in multiple vices at the cost of their well being and that’s fine. We all have that choice. But if you’re one of them, just be sure you’re fully aware of the consequences and that you’re not short changing yourself more than you realize. There’s good reason why older people often say “if I knew I was going to live this long, I would have taken better care of myself.” Regret is an awful thing to live with!

The Need to Recognise the Problem
As with any type of self improvement, recognizing the problem is always the first step. Without that recognition, there is no incentive to do better. Many people are living far below their potential and will continue doing so until they recognize a need for change. As such, the goal of this article is not to criticize, but to create awareness and inspiration.
If you would like to bring some of the benefits listed above into your life more consistently, then reflect on your current state of well being and assess how much desire you have to make a change. This is a prerequisite to any type of self improvement that you embark on because without desire, change will not happen.

Be Healthy!

Why Antacids Will Never Cure Heartburn

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Why Antacids Will Never Cure Your Heartburn

Heartburn, also referred to as ‘acidity‘, is one of the many common symptoms that we’ve come to accept as normal. As with most health problems, conventional medicine treats the heartburn symptoms of acid reflux without making any effort to understand or address it’s cause. Thisactually worsens their most common cause and can potentially lead to significant health issues.

The Irony of Conventional Heartburn and Acid Reflux Treatment

The pain associated with heartburn is caused by stomach acid backing up into the esophagus through the valve at the entry point of the stomach. The lining of the esophagus is not able to handle the extreme acidity of stomach acid, and because of this, acid reflux can cause considerable damage and lead to ulceration and even cancer. It’s commonly believed that acid reflux is caused by excess production of stomach acid, but when you take a closer look at how the stomach functions, this doesn’t make any sense at all. The production of stomach acid naturally declines with age. In fact, we produce about half as much stomach acid by the time we’re in our forties as we did in our teens. Despite this decline, the incidence of acid reflux increases considerably with age. If acid reflux is far more common with older people who are producing less stomach acid, then how could excessive acid production possibly be the cause? Children and teenagers tend to produce much more stomach acid than adults and have a very low incidence of acid reflux. As such, it’s obvious that the stomach is very capable of containing high levels of acid without any reflux into the esophagus or symptoms of heartburn. A better explanation of acid reflux is based on the function of the lower esophageal sphincter which is the valve that separates the stomach from the esophagus. As long as this valve is functioning properly, it will prevent stomach acid from refluxing into the esophagus. However, if it’s function is impaired, stomach acid can much more easily make it’s way into the esophagus and cause painful damage to it’s lining. Ironically, impaired function of the lower esophageal sphincter is often associated with low levels of stomach acid which completely contradicts the basis for conventional heartburn and acid reflux treatments. While there are some cases of acid reflux that are caused by excessive amounts of stomach acid, it’s very rare.

Why Stomach Acid is So Important

Stomach acid breaks down the dense food we eat into small molecules that are absorbed by the intestines and distributed throughout the body. This absorption, which is critical to our health, can only occur when an adequate amount of stomach acid is available to create an acidic environment in the small intestine. If stomach acid levels aren’t high enough, food won’t be fully digested and it’s nutrients won’t be absorbed well. Even the absorption of supplements is impaired when stomach acid levels are low. People who aren’t absorbing much of the nutrients from the food they eat due to low levels of stomach acid are likely to be suffering from malnutrition, even if they’re overweight. This can lead to a wide variety of conditions and diseases including anemia, heart disease, cancer and osteoporosis. It can also inhibit the digestion of dense proteins into amino acids. Because these amino acids are precursors to the neurotransmitters that promote mental stability, an inadequate production of stomach acid can even result in mood disorders. Stomach acid also protects us from infection. Because of the extremely acidic environment it creates in the stomach, it prevents intestinal bacteria and fungus from migrating into the stomach, and more importantly, kills infectious organisms and prevents them from entering the intestines and the blood stream. Without this protection, infection from such organisms can result in a wide variety of illnesses and even cause death. Low levels of stomach acid increase susceptibility to infection and allow more undigested protein molecules to enter the intestines. As a result, the intestinal lining becomes susceptible to damage that can lead to hyperpermeability and allow undigested protein molecules to be easily absorbed into the blood stream. This often provokes immune responses throughout the body that lead to food sensitivities and autoimmune diseases.

The Grave Mistake of Conventional Heartburn Treatment

Based on the symptom chasing mentality of conventional medicine and the misconception that heartburn and acid reflux are caused by excessive levels of stomach acid, the most common treatment protocol for these problems is to reduce stomach acid levels with antacids such as Tums, Rolaids or Alka-Seltzer or acid suppressors such as Nexium, Prilosec or Zantac. While antacids work by simply neutralizing existing stomach acid, suppressants are much more invasive because they directly inhibit the stomach’s ability to produce acid. The fault with most conventional medical treatments is that they’re aimed at relieving symptoms and do nothing to address the problem that’s causing them. Conventional treatments for heartburn and acid reflux are even more flawed because the symptom relief that they provide comes at the cost of more significant problems. They relieve the pain of heartburn by reducing stomach acid levels, and in turn, reducing the chance of it refluxing through the malfunctioning lower esophageal sphincter. In fact, some heartburn treatments nearly reduce acid levels down to nothing. While this may relieve pain, it worsens the digestion and absorption problems associated with low levels of stomach acid and increases susceptibility to serious health issues.

How to Resolve Heartburn and Acid Reflux Naturally

The best way to avoid heartburn and prevent acid reflux is to support proper function of the lower esophageal sphincter. The following are some practical ways to do this.

  • Drink more water. Dehydration can lead to acid reflux by causing the lower esophageal sphincter to relax.
  • Avoid foods and beverages that can weaken the lower esophageal sphincter. This includes chocolate, coffee, mints, sugar, alcohol and onions.
  • With the agreement of your physician, avoid medications that can weaken the lower esophageal sphincter. This includes bronchodilators such as theophylline, albuterol and ephedrine, and NSAIDs such as aspirin, ibuprofen and naproxen. It also includes calcium channel blockers, beta blockers, diazepam, valium, nitrates and demerol. Cigarettes should be avoided as well.
  • Don’t overeat. Excessively large meals put pressure on the lower esophageal sphincter and encourage it to open when it shouldn’t.
  • For the same reason why you shouldn’t overeat, you should also avoid anything that increases intra-abdominal pressure such as bending, heavy lifting and tight clothing.
  • Elevate the head of your bed by 4 to 8 inches. This will keep gravity working in your favor and make it less likely for stomach acid to drain into the esophagus.
  • Get tested for food sensitivities and avoid the reactive foods that may be interfering with the function of the lower esophageal sphincter. If it’s not practical for you to get tested, at least consider a trial of eliminating grains and dairy from your diet. These are the two most likely food groups to cause sensitivities.

It’s also helpful to avoid foods and beverages that can irritate the lining of the esophagus. This includes citrus fruits, tomatoes, spicy foods, coffee and carbonated beverages.

Supplementing with Hydrochloric Acid

Hydrochloric acid is naturally produced by the stomach and is the primary constituent of it’s digestive fluid. It’s commonly available in supplement form and is a convenient way to increase low levels of stomach acid. For people who have a chronic insufficiency of stomach acid, hydrochloric acid supplementation can be a very effective way to improve digestion, absorption and many of the health issues that can be caused by malnutrition. People who need hydrochloric acid supplementation tend to also benefit from digestive enzymes, especially pepsin. Although hydrochloric acid supplementation is generally safe, it does pose some risk. People who have a damaged gastrointestinal lining could potentially worsen the damage by taking hydrochloric acid. As such, it’s recommended that you find a physician who is knowledgeable about acid reflux and its frequent association with low stomach acid levels.

 

Stay Healthy.