After a lovely date with my husband on Wednesday night, I started to have a weird feeling in my stomach. I drank some Apple Cider Vinegar, which is my normal remedy for any kind of tummy troubles and the feeling went away… until 3 am.

At 3 am, I was awoken by that feeling of needing to vomit but not being able to. I spent the next few hours with horribly cramping stomach aches and awful nausea. Then the vomiting hit… and did it ever!

I’ll spare you the rest of the details, but basically, I couldn’t keep anything down, including water, for the next 8 hours and I had really bad stomach cramps, dizziness, chills, etc. In fact, I had every symptom under the definition of “Food Poisoning” on WebMD.

At some point Thursday afternoon when I was debating going to the hospital to get an IV so I would have some fluids to be able to nurse the baby, I remembered the vinegar and how it had helped for a few hours. I also remembered something I learned in a class long ago about activated charcoal being a fast remedy for food poisoning.

Figuring I had nothing to lose because I’d be heading to the hospital anyway if I couldn’t stop vomiting, I started slowly sipping a mixture of equal parts Apple Cider Vinegar and Water and chasing with 1/2 tsp activated charcoal mixed into applesauce.

Yes, it tasted awful. Vinegar was pretty much the last thing I wanted at that point and the charcoal in the applesauce looked like tar, but within a few minutes, I actually started to feel a lot better. (Apparently, this is a common remedy that works really well, according to this forum thread)

I took a few more doses of each, probably about 1/4 cup apple cider vinegar total and a few teaspoons of activated charcoal. I was still really tired that night and sore from the vomiting, but was back to normal the next day. From what I’ve read of food poisoning, it can last days or weeks, so I’m very grateful that the Vinegar and Charcoal worked.

I share this so that hopefully any of you who ever get food poisoning can do without the 8 hours of vomiting and just take these two right away. I will definitely be keeping both on hand at all times!

Quick Reference:

- At first signs of symptoms, take equal parts water (or juice) and apple cider vinegar (organic, with the mother!)

-In water or some kind of soft food, take 1/2 tsp or more of activated charcoal (or capsules if you can swallow them)

-Repeat until symptoms stop.

Ever had food poisoning? How did you recover?

Here’s a recent question I got from a reader about sun exposure while eating a healthy diet. Perhaps some of you can relate. Leslie asks:

Since going grain free, sugar free, etc and incorporating more healthy fats and vegetables about 6 months ago, I’ve noticed I have a higher tolerance to the sun. I not only don’t burn, but I’m able to stay out in the sun longer without turning the tiniest bit pink and I tan more easily than I ever have before (which is saying something since I have red hair!). I was wondering if there is any science to this or if it is just in my head? Any thoughts?

It is funny that Leslie brought this up, because I noticed the same thing after I transitioned to eating real foods. Other bloggers have reported a similar reaction (like here, here, and here)

This was one of the most surprising things for me, since I too, was typically fair skinned and did not tan well. In fact, until the last couple of years, I couldn’t remember a time that I had a real tan or had gone an entire summer without burning.

There is plenty of anecdotal evidence that a real food diet can offer some protection against sunburn, but is there any evidence to back it up?

Background Info

In the last several decades, the push to use sunscreen and limit sun exposure has gotten stronger and stronger. It is now possible to find SPF 70 or higher, and thanks to massive campaigns, most people are at least mildly aware of the “dangers” of sun exposure.

Despite the push for more awareness about sun exposure, and the advice to use sunscreen whenever we go outside, incidence of skin cancer, especially melanoma, is rising dramatically.

In fact, skin cancer rates are rising by 4.2% annually, despite the fact that we  spend less time outdoors and wear more sunscreen.

Perhaps the problem isn’t lack of sunscreen, or even sun exposure at all, but a deeper cause? (More on this in a minute).

Of course, this is not how the mainstream medical community is reacting at all. As evidenced by the recommendation to continue eating low fat despite the dismal failure of the lipid hypothesis over the last few decades, the conventional wisdom seems to be that if something doesn’t work, more of the same thing will definitely work.

Rather than consider that perhaps there is another cause to the rising rates of skin (and practically every other) cancer, the mainstream advice is: avoid the sun more, use more sunscreen and should you be worried about your vitamin D levels, take a supplement.

Does Sunscreen Prevent Skin Cancer?

The general idea is that since sunscreen prevents sunburn, it also logically prevents skin cancer. While there might be some logic to this, there is not actually any science to back it up.

In fact, a study in the Journal of Clinical Pharmacology and Therapeutics reports that:

Sunscreens protect against sunburn, but there is no evidence that they protect against basal cell carcinoma or melanoma. Problems lie in the behavior of individuals who use sunscreens to stay out longer in the sun than they otherwise would. Vitamin D inhibition is, at this stage, unlikely due to insufficient use by individuals. Safety of sunscreens is a concern, and sunscreen companies have emotionally and inaccurately promoted the use of sunscreens.

While it is certainly logical that avoiding sunburn is a good idea, the question of if sunscreen is the best way to do so is certainly up for debate. We do know that sunscreen inhibits Vitamin D production, especially when used regularly and that Vitamin D deficiency has been strongly linked to a variety of cancers, including the most dangerous types of breast and colon cancer.

So as a society, we avoid the sun, which helps our bodies naturally produce Vitamin D, and put chemical laden lotions on instead in hopes of reducing one type of cancer (skin) that is not commonly fatal.  In the process, we make ourselves vitamin D deficient and increase our chance of a host of other cancers, including some of the most fatal cancers.

The Role of Diet

In the quest for an easy (and profitable) solution to skin cancer, mainstream medicine and media have recommended sunscreen and limiting sun exposure while greatly ignoring any potential role diet can play in skin cancer formation or prevention.

Perhaps, since skin cancer rates are rising despite the highest rates of sunscreen use in history, it is time to look at alternative explanations.

In the same past few decades that skin cancer (and other cancer) rates have risen, some dietary factors have also changed, including: increased use of Omega-6 vegetable oils, higher consumption of processed foods, more chemical additives in foods, reduced consumption of saturated fats, increased grain consumption, etc.

Omega-6 Vegetable Oil Consumption

Omega-6 oils like canola, cottonseed, vegetable, soybean etc, are a very new addition to our diets and there is no biological need to consume oils in this state. There is also evidence that when these oils are consumed, they can be used in place of the saturated and monounsaturated fats the body needs for skin formation and actually lead to skin cancer.

In fact, some studies have shown that the high linoleic acid content in vegetable oils increases the instance of skin cancer and other cancers, and lowers the body’s ability to fight cancer. As the article explains:

Thus, the amount of linoleic acid in the diet as well as the balance between omega-6 and omega-3 determine the susceptibility of the skin to damage from UV rays. This is a very straightforward explanation for the beautiful skin of people eating traditional fats like butter and coconut oil. It’s also a straightforward explanation for the poor skin and sharply rising melanoma incidence of Western nations (source). Melanoma is the most deadly form of skin cancer.

While vegetable oil consumption has risen, saturated fat and Omega-3 fat consumption has dropped.

Saturated Fat and Omega-3 Fat Consumption

At the same time that Omega-6 oil consumption has risen, consumption of saturated fats and Omega-3 fats has declined. We’ve seen how well that’s worked out for us, but it turns out that it could have a pretty big impact on skin health too.

The body needs healthy fats, including saturated fats, monounsaturated fats,  and Omega-3 fats, to regenerate skin tissue, and these fats are the preferred building blocks in the body. If the body doesn’t get these fats (and many people don’t these days), it will use whatever it has available, including Omega-6 fats, which are not the preferred fat for building skin and collagen and can cause mutation (cancer).

Increased Consumption of Grains and Chemicals

With the recommendation to limit saturated fats came the advice to eat “heart healthy whole grains” and this has been the standard dietary recommendation for the last few decades. Unfortunately, for many people, grains can cause inflammation in the body and lead to a host of problems.

Combine this with the plethora of chemicals we are exposed to on a daily basis from food, air, cosmetics and even *gasp* sunscreen, and there are many chances for skin mutation to occur!

Healthy Food Can Help!

Just as unhealthy food has a negative effect on skin and overall health, a real food diet can offer protection from various healthy problems, including sun related ones. Fortunately, the diet and lifestyle factors that help with skin health are probably already things you are doing, including:

1. Eating Enough Good Fats

To make sure your body has the proper building blocks for healthy skin and to reduce inflammation, make sure to get enough healthy saturated, monounsaturated and Omega-3 fats while avoiding polyunsaturated fatty acids and linoleic acid in Omega-6 vegetable oils.

2. Getting Enough Antioxidants

If you’re avoiding grains and Omega-6 oils and eating proteins, fats and vegetables instead, you are probably great in the antioxidant department. Even real food “treats” like berries and dark chocolate, are packed with antioxidants.

Antioxidants help reduce inflammation and free radicals (which you also won’t have as much of if you’re not eating grains, sugars and omega-6 oils. Research has shown a strong protective effect of antioxidants against sunburn and skin damage.

3. Optimizing Vitamin D

This is a logical step in protecting the skin and many other parts of the body. Melanin, the dark pigment that we get when we tan, is produced to shield the skin from further UV exposure by providing a type of barrier. This is why dark skinned people need more sun that those with fair skin to get the same amount of Vitamin D. When the body has enough Vitamin D, it will start producing Melanin to keep from getting too much. There is evidence that optimizing Vitamin D levels through sun exposure and even through supplementation will help the body produce melanin faster and retain it longer.

Research has shown that taking 5,000 to 10,000 IU of Vitamin D for several months can have a sunburn preventing effect and can improve the ability to tan.

4. Getting Sun Exposure Gradually

While the sun is very beneficial because it helps our bodies produce Vitamin D, sunburn is certainly not beneficial. The easiest way to avoid sunburn naturally is to increase sun exposure gradually, while eating a healthy diet. For most people, 15-30 minutes is enough at first, though many can work up to several hours without a problem.

If your activity level requires you to be out for longer than this, wear protective clothing or find some shade!

5. Avoiding Chemicals and Using Natural Options

Since your body needs Vitamin D and there is no conclusive evidence that sunscreen protects against skin cancer, it is best to avoid using sunscreen, especially the chemical laden varieties.

If you have to be out in the sun for extended periods of time and can’t seek shade, use a natural homemade sunscreen or plain coconut oil (which supposedly has a natural SPF of about 4).

At this point, I truly wonder what a healthy diet can’t help! I was happy with the weigh loss, additional energy, clearer skin, better sleep, etc, but it even helps reduce sunburn and improve tanning!

With Kale in season right now and available at a lot of farmer’s markets and CSAs, these chips are a tasty way to try it! Kale is a highly nutritious green in the Cabbage family and most kids even enjoy these crispy chips.

According to Wikipedia:

Kale is very high in beta carotene, vitamin K, vitamin C, lutein, zeaxanthin and is reasonably rich in calcium. Kale, as with broccoli and other brassicas contain sulforaphane (particularly when chopped or minced), a chemical believed to have potent anti-cancer properties. Along with other brassica vegetables, kale is also a source of Indole-3-carbinol, a chemical which boosts DNA repair in cells and appears to block the growth of cancer cells.

Kale Chips are, in my opinion, the most kid-friendly way to serve Kale, especially if it is a new veggie at your house. My kids really don’t like Kale in stir frys or cooked dishes, but they really like Kale chips!

Kale Chip Ingredients and Supplies:

• One bunch of Kale
• 3 TBSP olive oil
• Sea Salt
• Baking Sheet
• Pastry Brush (or piece of cloth, or fingers)

How to Make Kale Chips:

1. Preheat to oven to 370 degrees.
2. Make sure Kale leaves are washed and dried well. Remove stems- this is optional, and we actually often leave them in and just eat the leaves off of the stems.
3. Brush or rub the leaves with olive oil until well coated and sprinkle with sea salt to taste.
4. Place in the preheated oven for 5-10 minutes or less depending on how hot your oven is. You will need to watch them closely and remove them as soon as they are crispy and barely browning.
5. Serve immediately or leave on the counter on a plate (do not cover) for up to 3 days.
6. Flavor variations: try adding spices like cumin and chili powder or ginger and garlic for a different taste.

Ever made Kale chips? What is your favorite way to prepare Kale?

Just a reminder: today is the last day to enter the Water Kefir Starter Set Giveaway to win the cultures to start making delicious Water Kefir Soda full of probiotics! Enter now!

Hippocrates was once quoted for saying “all disease begins in the gut.” Time is proving Hippocrates to be a pretty smart guy, and science is even now linking poor gut health with a myriad of health problems.

From eczema to poor immune health, it seems that our gut health influences much more than we previously realized. If all disease beings in the health, it is logical to realize that perhaps optimal health begins here as well.

Ever had a “gut” feeling? There may be more to it than your realize. It is now estimated that over 3/4 of our immune system resides in our intestinal track, with over 500 species of bacteria present.

Overall, there are ten times the number of bacteria in the body as actual human cells, and this colonization of bacteria (good or bad) can weight up to three pounds. With such a large concentration of bacteria in our bodies, it is logical that we depend rather heavily on them for health.

Traditional diets around the world have typically included raw and fermented foods teeming with bacteria, including many beneficial strains. From yogurt, to kefir, to sauerkraut to fermented fish, cultures around the world are not afraid of a little bacteria.

In our modern society, we’ve effectively managed to pasteurize, irradiate and process out any naturally occurring beneficial bacteria while at the same time feeding harmful bacteria with a feast of processed starches and sugars.

On top of that, we sanitize our children from the moment they are born, afraid to ever let them encounter bacteria, good or bad, which are necessary for immune development. Besides the fact that research has found that antibacterial soap is no more beneficial than regular soap and water and might be harmful, raising our kids with Lysol in hand may not even let their digestive systems develop properly.

It has now been found that babies are born with a completely sterile digestive system, since in utero, they don’t need gut bacteria for the breakdown of food as all nourishment comes from mom. During the rather messy birth process, the baby’s digestive system begins to colonize bacteria based on the mother’s existing bacteria (good or bad!).

The baby’s bacteria further develops during breastfeeding thanks to certain strains of immune boosting beneficial bacteria found only in breastmilk. Since the baby depends on the birth process and on breastmilk for this balance of bacteria, it makes sense that babies born naturally and then breastfed have lower rates of eczema, allergies and illness.

Babies born by cesarean or who are formula fed are not doomed from the start, but it is good for parents to be aware of this need for probiotic bacteria and consider supplementation and natural sources.

After the infant stage, toddlers naturally supplement probiotics by putting everything, dirt included, into their mouths. If given the proper resources, these beneficial bacteria grow and flourish, boosting immunity and allowing proper breakdown of food.

Unfortunately, this isn’t the norm anymore. More often, the balance of good bacteria is altered by an abundance of starches/sugars/vegetable oils in the diet, or destroyed completely by antibiotic use or other pharmaceuticals.  Lack of exposure to bacteria in environment and food further aggravate this problem.

In fact, in our Clorox cleaned world of processed foods, many of us might benefit from a good dose of healthy bacteria. The digestive track as has almost as many nerve cells as the spinal cord, and research is increasingly linking digestive health to overall health.

Beneficial bacteria is necessary to properly digest food (especially starches) and to absorb nutrients. It plays a big role in overall immunity. With the rise of digestive problems like IBS, Crohn’s disease, Celiac Disease, colitis, allergies, etc, a good dose of beneficial bacteria certainly wouldn’t hurt.

The good news is that while outside sources are constantly working against our good bacteria these days, there are ways to boost good bacteria naturally, even for those of us not still nursing or fond of eating dirt.

An Ounce of Prevention…

Grandma said it and it still holds true. One of the best ways to keep beneficial bacteria from becoming depleted is to avoid the things that deplete it in the first place, including:

• antibiotic use (especially if it can be avoided or natural alternatives can be used)
• use of antibacterial soap
• overuse of harsh cleaning chemicals to sanitize environment
• consumption of processed and refined foods
• consumption of sugars or excess of starches
• any sources of stress on the body that can be avoided (lack of sleep, overexertion, etc)

Building Up Good Bacteria in the Digestive System

Fortunately, even if you’ve depleted your beneficial bacteria by some of the methods above, there are ways to increase it and help balance the bacteria in your digestive system. Chances are, unless you already consume a lot of fermented foods, garden barefoot a lot and eat some dirt, your probiotic balance could use a boost.

Here are some tips for boosting your probiotic balance:

• Don’t Eat Sugars/Grains/Excess Starches/Vegetable Oils- These foods deplete beneficial bacteria very quickly and can consequently suppress immunity and lead to a variety of health problems. There is no need to eat these foods, especially in processed form, so for the sake of your guts.. avoid them!
• Eat Lots of Real Foods- Eating foods like vegetables, proteins and fats will help support beneficial bacteria that feed on certain types of fiber in foods like veggies. They will also support the body in culturing additional good bacteria, as will…
• Consume Fermented Foods and Drinks- Foods like Sauerkraut, Kimichi, Fermented Salsa, Fermented Veggies, Natural Yogurt, Kefir, Naturally Aged Cheeses, etc are natural sources of probiotics and eating a variety of these will help get in all the beneficial strains of bacteria. Cultured drinks like kombucha and water or milk kefir also provide probiotics.
• Use natural soap and water instead of antibacterial- Antibacterial soap kills bacteria, good or bad, and some suggest that overuse of antibacterial soap may be contributing to the rise in resistant strains of bacteria like MRSA. Use a quality natural soap and warm water to clean hands.
• Start Gardening- Believe it or not, the benefits of dirt that ring true for kids are still beneficial to adults. If you aren’t fond of mud pies, take up gardening. It is a way to get your vitamin D and probiotics in while producing your own food… a win-win!
• Don’t Overuse Antibiotics- There are certainly cases when it is best to use antibiotics, but for mild illnesses that can be left to run their course or treated naturally, consider skipping the antibiotics, which will deplete all gut bacteria, including the beneficial strains. If you do need to take antibiotics, make sure to take a high quality probiotic at the same time and for a while afterward to help replenish bacteria.
• Take A Probiotic Supplement- Many of us need more help in the probiotic department than simple dietary changes can provide. That being said, supplementing probiotics without a change in diet and lifestyle is just a waste of money! If you are already eating real foods including fermented foods/drinks and using other ways to replenish your bacteria, consider supplementing probiotics, at least for a while. This is also an important recommendation if you are currently using or recently have used antibiotics. Children with eczema, allergies, digestive disturbances or those who were formula fed can often benefit from probiotics as well.
• Try to GAPS/SCD diet- These diets are specifically focused on healing and rebuilding a digestive system that has been harmed over time. If you have specific or acute symptoms, one of these diets may be the fastest/best way to help your body recover.

What do you think? Do you get enough good bacteria? Ever realize your guts did so much work? Tell me below!

These oils are supposed to help lower cholesterol and blood pressure, increase weight loss and somehow improve overall health.

Only one problem…. again, science doesn’t back these claims up!

What Are Vegetable Oils /Margarine?

Vegetable oils (and margarine, made from these oils) are oils extracted from seeds like the rapeseed (canola oil) soybean (soybean oil), corn, sunflower, safflower, etc. They were practically non-existent in our diets until the early 1900s when new chemical processes allowed them to be extracted.

Unlike butter or coconut oil, these vegetable oils can’t be extracted just by pressing or separating naturally. They must be chemically removed, deodorized and altered. These are some of the most chemically altered foods in our diets, yet they get promoted as healthy.

Vegetable oils are found in practically every processed food, from salad dressing to mayo to conventional nuts and seeds. These oils are some of the most harmful substances you can put into your body, but more on that in a minute!

How Vegetable Oils are Made

Vegetable oils are manufactured in a factory, usually from genetically modified crops that have been heavily treated with pesticides. This article has fascinating videos contrasting the production of vegetable oils and butter.

Take for instance, the common Canola oil, the beauty queen of the vegetable oil industry. It was developed by making a hybrid version of the rapeseed, and it was given its name in the 1980s as part of a marketing effort organized by a conference on mono-saturates.

Rapeseed oil contains high amounts of the toxic erucic acid, which is poisonous to the body. Canola oil is an altered version, also called Low Erucic Acid Rapeseed (LEAR) and it is commonly genetically modified and treated with high levels of pesticides.

Canola (modified rapeseed oil) is produced by heating the rapeseed and processing with a petroleum solvent to extract the oil. Then another process of heat and addition of acid is used to remove nasty solids (wax) that occur during the first processing.

At this point, the newly created canola oil must be treated with more chemicals to improve color and separate the different parts of the oil. Finally, since the chemical process has created a harsh smelling oil, it must be chemically deodorized to be palatable.

If the vegetable oil is going to be made into shortening or margarine, is undergoes an additional process called hydrogenation to make it solid at cold temperatures. Unlike saturated fats (butter, coconut oil, etc) vegetable oils are not naturally solid at these temperatures and must be hydrogenated to accomplish this. During this process of hydrogenation, those lovely trans fats we’ve heard so much about are created.

This chart from this informative article on the history and production of canola oil shows the process in more detail:

Nothing like petroleum produced, overheated, oxidized and chemically deodorized salad dressing for dinner…. yum.

(Compare that to butter… Step 1: milk cow. Step 2: let cream separate naturally. Step 3: skim off cream. Step 4: shake until it becomes butter.)

History of Vegetable Oil Production and Consumption

As I mentioned, vegetable oil was practically non-existent in its current form in the early 1900s. Until that time, most people got their fats from animal sources like meat, tallow, lard, butter, cream, etc.

The overall amount of fat consumed has not changed much since then (it has decreased slightly) but the type has changed dramatically. In 1900 the amount of vegetable based oils that people consumed was basically none. Today, people consume, on average, about 70 lbs of vegetable oils throughout the year. (Hmm, I wonder what 70 pounds of a “food” that was previously non-existent in human consumption might do to our health?)

Add to this the fact that the animals we eat are also often fed genetically modified pesticide treated seeds and grains (cows are supposed to eat grass by the way!) and the amount of omega-6 rich oils and seeds in our diets is really high!

Though vegetable oil existed in the early 1900s, its use increase that much until the 1950s, when a governmental campaign was launched to convince people to eat vegetable oils and margarine and avoid “artery clogging saturated fats.”

Check out the rise of Canola Oil since then (and the decline of butter):

And the rise in soybean oil production and consumption:

And corn oil:

As an interesting correlation, check out the rates of heart disease and cancer since then. As this article notes:

All one has to do is look at the statistics to know that it isn’t true. Butter consumption at the turn of the century was eighteen pounds per person per year, and the use of vegetable oils almost nonexistent. Yet cancer and heart disease were rare. Today butter consumption hovers just above four pounds per person per year while vegetable oil consumption has soared–and cancer and heart disease are endemic.

Since the 1950′s these vegetable oils and their derivatives have been increasingly used in processed foods and for frying or cooking. They are marketed as healthy because they contain monounsaturated fats and some level of Omega 3 fatty acids.

What’s Wrong with Vegetable Oils?

There are many problems with vegetable oil consumption, and in my opinion, no amount is safe. To understand why, let’s look at a few of the biggest problems with vegetable oils:

Our Bodies Aren’t Meant to Consume Them!

The human body is about 97% saturated and monounsaturated fat, with only 3 % Polyunsaturated fats. Half of that three percent is Omega-3 fats, and that balance needs to be there. Vegetable oils contain very high levels of polyunsaturated fats, and these oils have replaced many of the saturated fats in our diets since the 1950s.

The body needs fats for rebuilding cells and hormone production, but it has to use the building blocks we give it. When we give it a high concentration of polyunsaturated fats instead of the ratios it needs, it has no choice but to incorporate these fats into our cells during cell repair and creation.

The problem is that polyunsaturated fats are highly unstable and oxidize easily in the body (if they haven’t already oxidized during processing or by light exposure while sitting on the grocery store shelf). These oxidized fats cause inflammation and mutation in cells.

In arterial cells, these mutations cause inflammation that can clog arteries. When these fats are incorporated into skin cells, their mutation causes skin cancer. (This is why people often get the most dangerous forms of skin cancer in places where they are never exposed to the sun, but that is a topic for another day!)

When these oils are incorporated into cells in reproductive tissue, some evidence suggests that this can spur problems like endometriosis and PCOS. In short, the body is made up of saturated and monounsaturated fats, and it needs these for optimal health.

Vegetable Oils Contain High Levels of Omega-6 Fatty Acids

I’ve talked before about how the body needs Omega-3 and Omega-6 fats in balance, preferably a 1:1 ratio. Most people consume a much higher ratio of Omega-6 fats, and this can lead to problems.

Vegetable oils contain a very high concentration of Omega 6 fatty acids and polyunsaturated fats, which cause an imbalance of these oils in the body. Omega 6 fats are easily oxidized with heat or light exposure. This is another reason that when these types of fats/oils are incorporated into tissue like skin cells, the heat and light from sun exposure can increase skin cancer risk.

Unbalanced levels of Omega-3 and Omega-6 fats have been linked to skin cancer and many types of cancers. As this article explains:

In one study performed at the University of Western Ontario, researchers observed the effects of ten different dietary fats ranging from most saturated to least saturated. What they found is that saturated fats produced the least number of cancers, while omega-6 polyunsaturated fats produced the most. Numerous other studies have also shown that polyunsaturated fats stimulate cancer while saturated fat does not¹ and that saturated fats do not break down to form free radicals.²

In another study, Dr. Vivienne Reeve, PhD, Head of the Photobiology Research Group at the University of Sydney irradiated a group of mice while feeding while feeding different groups of them polyunsaturated and saturated fats. She discovered that the mice that consumed only saturated fat were totally protected from skin cancer. Those in the polyunsaturated fat group quickly developed skin cancers. Later in the study, the mice in the saturated fat group were given polyunsaturated fats. Skin cancers quickly developed.

The 3% of our body that is made up of polyunsaturated fats is approximately half Omega-3 fatty acids and half Omega-6 fatty acids and our body needs this balance. Omega-3s have been shown to reduce inflammation and be protective against cancer, while too much Omega-6 fats cause inflammation and increase cancer risk.

Over time, consumption of these oils high in Omega-6s and polyunsaturated fats can also lead to other problems, as the above article elaborates:

The journal Epidemiology published a study called, “Margarine Intake and Subsequent Coronary Heart Disease in Men.” Authors of the study followed participants of the Framingham Heart Study for 20 years and recorded their incidence of heart attack. They also tracked both butter and margarine consumption.

The researchers discovered that as margarine consumption increased… heart attacks went up. As butter consumption increased… heart attacks declined.

The study also divided the data into ten year increments. What they discovered is that during the first ten years, there was little association between margarine consumption and heart attacks. However, during the second decade of follow-up, the group eating the most margarine had 77% more heart attacks than the group eating none!

Hmm… saturated fats don’t cause heart disease and vegetable based fats do! Sounds like something I’ve said before.

Imbalance of these fats can also cause damage to the intestines and along with processed grain consumption can set the body up for a host of food allergies and auto immune problems.

Chemicals and Additives in Vegetable Oils and Fats

Since vegetable oils are chemically produced, its not really surprising that they contain harmful chemicals. Most vegetable oils and their products contain BHA and BHT (Butylated Hydroxyanisole and Butylated Hydroxytoluene) which are artificial antioxidants that help prevent food from oxidizing or spoiling too quickly.

These chemicals have been shown to produce potential cancer causing compounds in the body, and have also been linked to liver/kidney damage, immune problems, infertility or sterility, high cholesterol and behavioral problems in children.

Vegetable oils also contain residues of the pesticides and chemicals used in their growth and manufacture and most often come from genetically modified sources.

Reproductive Problems and Problems in Children caused by Vegetable Oil Consumption

Vegetable oils are extremely damaging to the reproductive system and the developing bodies of unborn babies and children. Because the reproductive system in both men and women is constantly producing and dividing new cells, there is potential for mutation and problems when these cells are made of the wrong kind of fats and are oxidized.

This same thing applies to unborn babies and children, whose cells are dividing at high rates. There is more potential for mutation because there are more cells dividing. From this article:

What the scientific literature does tell us is that low fat diets for children, or diets in which vegetable oils have been substituted for animal fats, result in failure to thrive–failure to grow tall and strong–as well as learning disabilities, susceptibility to infection and behavioral problems. Teenage girls who adhere to such a diet risk reproductive problems. If they do manage to conceive, their chances of giving birth to a low birth weight baby, or a baby with birth defects, are high.

Excess consumption of vegetable oils also causes problems with hormone production, since hormones are dependent on certain fats for their manufacture. Vegetable oils that are hardened by hydrogenation to make shortening or margarine are especially damaging.

Other Effects of Vegetable Oils on the Body

Because vegetable oils oxidize easily, they deplete the body of antioxidants since the body must use these to attempt to neutralize the oxidation. People with high consumption of vegetable oils and their products are at risk for Vitamin E deficiency and other deficiencies.

Vegetable oil consumption has been linked to a host of other problems, among them (from the same article above):

In test animals, diets high in polyunsaturates from vegetable oils inhibit the ability to learn, especially under conditions of stress; are toxic to the liver; compromise the integrity of the immune system; depress the mental and physical growth of infants; increase levels of uric acid in the blood; cause abnormal fatty acid profiles in the adipose tissues: have been linked to mental decline and chromosomal damage and accelerate aging. Excess consumption of polyunsaturates is associated with increasing rates of cancer, heart disease and weight gain.

In light of all that information, how do you sort out which oils are healthy, and which ones aren’t. Even more important, how do you know how much of each one to consume to be healthy?

Oils and Fats to Avoid:

Vegetable Oils and their fats should be avoided completely. There are much healthier alternatives and there is no reason or need to consume these types of fats. The main culprits to watch out for are:

• Canola Oil
• Corn Oil
• Soybean Oil
• “Vegetable” oil
• Peanut Oil
• Sunflower Oil
• Safflower Oil
• Cottonseed Oil
• Grapeseed Oil
• Margarine
• Shortening
• I Can’t Believe Its Not Butter (You better believe it!)
• Smart Balance (Not a Smart idea!)
• Any fake butter or vegetable oils products

There is no nutritional need for these oils and healthy fats can be found in higher amounts and better ratios in many other types of fats. This article has a great breakdown of the Polyunsaturated, Monounsaturated and Saturated content in the above oils.

While it is simple enough to avoid these oils themselves, the tougher challenge is avoiding all the foods they are in. Check out practically any processed food, and you will find at least one of these ingredients, often labeled as “partially hydrogenated corn/soybean/etc oil” or “May contain soybean or canola oil.” These foods in particular often contain one of the above unhealthy oils:

• Salad Dressings
• Store Bought Condiments
• Mayo
• Chips
• Artificial Cheeses
• Store bought nuts and snacks
• Cookies
• Crackers
• Snack Foods
• Sauces
• Practically anything sold in the middle aisles of the store

Oils and Fats to Use Freely:

There are so many wonderful and healthy fats that are beneficial to the body, so there is no reason to consume the unhealthy ones above. Fats that can be consumed freely for optimal health are:

• Coconut Oil- Filled with Medium Chain Fatty Acids and Lauric Acid, coconut oil is an all star of the saturated fats. Since the fat composition in cells in the body is largely saturated fat, it is important to get enough of it from healthy sources. Coconut oil does not oxidize easily at high temperatures or go rancid easily, making it a good choice for cooking and baking. It also makes a great natural moisturizer and can be substituted for butter.
• Meats – Meat, especially red meat, has gotten a bad rap, and unfortunately, the animals we eat have been as mistreated nutritionally as we have. Meats like grassfed beef and free range chicken has a very different nutritional profile than their feedlot counterparts. Grassfed and free range meats have higher nutrient levels, healthy forms of saturated fats and even omega-3s. If possible, consume these forms of meat.
• Butter- This one food is usually the one people are happiest to start using again. Butter tastes delicious, and pastured grassfed butter is an excellent source of fat soluble vitamins, healthy saturated fat and other nutrients. In contains a compound that Weston A. Price called Activator X, known to improve nutrient absorption and have preventative benefits against disease.
• Organic Cream- also a good source of healthy saturated fat, organic heavy cream is essentially liquid butter, and is great served whipped on top of fruit, in desserts or in cream based recipes.
• Olive Oil- High in monounsaturated fats and low in polyunsaturated fats, olive oil is a great oil for salad dressings, homemade mayo,  and cold recipes. It shouldn’t be used for cooking since its high monounsaturated fat content makes it susceptible to oxidation at high temperatures.
• Palm Oil- Has a high saturated fat content and is also heat stable. Some sources claim that palm oil production often encroaches on the natural habitat of some endangered animals, though sustainable versions can be found. If in doubt, just use coconut oil.
• Avocados and Avocado Oil- A good source of monounsaturated fats and great on salads or in guacamole. Avocado oil is milk tasting and can be used in salad dressings.
• Fish- Fish are naturally high in Omega-3 fatty acids and can help improve the Omega-3/Omega-6 balance in the body. Look for sustainable wild caught sources, and stick to small fish like tuna, sardines, salmon, etc to minimize mercury.
• Eggs- Another all-star in the healthy fats community, eggs are loaded with vitamins, healthy fats and necessary cholesterol. Consume them daily from free range sources.

Oils and Fats to Consume In Moderation:

Some fats are nutritious and beneficial to the body but should still be consumed in moderation if they are eaten. Many contain high levels of Omega-6 fats and can therefore mess up the balance of fats in the body.

• Flaxseed Oil- Though it contains a good amount of Omega-3s, it also has a lot of Omega-6s and its high Polyunsaturated fat content makes it prone to oxidation if heated. Fish oil is a much better source of Omega-3s, and in general, I don’t recommend flax oil, though it certainly is not the worst option.
• Walnut Oil- Also high in Omega-6 fats, but it has a great rich taste and can be safely used occasionally in dressings or desserts. It also has a slightly higher resistance to oxidation at higher temperatures than other nut oils.
• Macadamia Nut Oil- This is one of my favorite tasting oils, but it is expensive. It is great in salad dressings or mayo. It has a lot of monounsaturated fats and low levels of polyunsaturated fats.
• Nuts- Most types of nuts (remember peanuts are not nuts) are a good source of protein and healthy fats and can be eaten in moderation without problem. Just check to make sure they haven’t been cooked in vegetable oils, which is often the case. Nuts also contain phytic acid, so consuming them in excess can be problematic for tooth and bone health.

What to Do With the Vegetable Oils You Have Already?

If you already have some of the unhealthy vegetable oils in your house… don’t eat them! I’m not a fan of waste either, so use them up in other ways. They can be used to make homemade play dough or floor cleaner. You can also stick them in your shed for oiling tools. (Did I mention, don’t eat them!)

What do you think?Ready to throw out the vegetable oils? Still think canola oil is heart healthy? Sound off below!

Coconut oil is the most nutrient dense part of the coconut. It is solid at room temperature like butter. It doesn’t break down in heat or light and become rancid like many oils, and in my opinion has a wonderful tropical smell.

It is a wonderful way to increase the amount of healthy fats in your diet, and is helpful in assimilation of fat soluble vitamins.

For years, “health” advice has warned against consuming saturated fats, and coconut oil has gotten thrown out with the rest without good reason!

What’s In a Coconut?

Coconuts are an excellent source of nutrition and have healthful meat, juice and oil. The oil is arguably the most nutritious and has many health benefits. Coconut oil is over 90% saturated fat and has antimicrobial, antibacterial and antifungal properties.

Coconut oil also has antioxidant properties and it helps in the absorption of other minerals.

Coconut Oil is an incredible source of medium chain fatty acids (MCFAs), which have been shown to have many health benefits.

Medium Chain Fatty Acids (MCFAs)

Most of the fats we consume are long chain fatty acids that must be broken down before they can be absorbed. Coconut oil is high in short and medium chain fatty acids, which are easily digested and sent right to the liver for energy production.

Because MCFAs are sent right to the liver for digestion no bile or pancreatic enzymes are needed for digestion, making coconut oil a healthy food even for those with diabetes or those who have gallbladder problems.

MCFAs can help increase metabolism since they are sent directly to the liver and give the body an instant source of energy. Most of the MCFAs  in coconut oil are the highly beneficial Lauric Acid.

Lauric Acid

Lauric acid is found in abundance in human breastmilk and converts to a substance called monolaurin in the body. Monolaurin has been shown to be useful in increasing immunity and fighting viruses and disease.

Lauric acid in coconut oil in combination with oregano oil,  has even been found more effective in fighting the staph virus than antibiotics. Lauric acid has also been shown to be preventative against some cancers.

Coconut Oil is over 40% lauric acid, the richest source naturally available.

What About The Saturated Fat?

If you are still concerned about saturated fat, consider taking a second look. Even if you still avoid/limit saturated fats, it is important to note that not all saturated fats behave the same way in the body. Coconut oil, due to its high lauric acid content is actually beneficial to the body.

It is also fascinating to note that countries like Thailand eat very high amounts of saturated fats like coconut oil and lard, and have very low levels of disease on average.

In fact, people consuming a traditional diet in Thailand have less instance of heart disease and the lowest rates of cancer for all 50 countries studied by the World Health Organization. Diabetes is TEN times more frequent in the United States that in Thailand, despite (or perhaps because of) their high fat consumption.

What do they Thai people eat? A large part of their diet consists of coconut, fermented foods, meat, a variety of vegetables and rice. If you’ve ever tasted Thai food, you know that they also have bold taste in seasonings and make use of potent herbs and spices like curry, lemongrass, basil and chilis.

Overall, the Thai people consume very little soy, except for fermented condiments.

Their living conditions are considered to be less sanitary and more difficult, so these factors cannot account for the lower instance of disease.

Other countries, including some in the Mediterranean, show similar trends, even with high consumption of saturated fat. Even here, saturated fat is getting a second look from the medical community.

But saturated fat causes heart disease, right?

This has been the refrain for the last several decades, but history doesn’t back it up. As I discussed before, there really is no scientific backing to the idea, and in fact, the lipid hypothesis has been largely discredited.

Think about it: Currently, coronary heart disease and related problems are the number one cause of death in the united states. The field of cardiology didn’t even exist prior to 1940, and there has been a 60 fold increase in cardiologists since that time.

Also, coconut oil and other saturated fats were phased out since that time, and has been replaced with “healthy” vegetable and seed oils.

You’d think with all those specialists and the move away from saturated fats , we’d be seeing less heart disease…. except, we aren’t. In fact, rates of heart disease have risen despite doctors best attempts to get us to eat low-fat whole grain diets low in saturated fats (or perhaps because of this).

Saturated fats are necessary for cell function and growth, and have been linked to increased health and even weight loss.Coconut oil is an all-star among saturated fats with many benefits beyond its strict nutritional content.

Over 1/3 of the world’s population depends on coconut for food, and if you haven’t already, you should consider incorporating coconut oil into your diet!

The Many Ways To Use Coconut Oil

If you haven’t already started using coconut oil, there are many ways that you can get this nutrient packed powerhouse into your diet/lifestyle:

1. In Cooking: Coconut oil is a stable oil that doesn’t break down easily at high temperatures like other oils do. It doesn’t go rancid easily and has amazing nutritional properties. It is great for cooking eggs, stir fries, grain free baked goods, and practically any other cooking use.
2. Skin Lotion: Coconut oil is without question my favorite body lotion. It absorbs quickly and doesn’t leave an oily feeling at all. It makes skin incredibly silky and has wonderful antibacterial/antimicrobial properties. I use it after showering, and on my hands after washing each time I change diapers or do dishes. My hands don’t ever get dry, even in winter. If you want to get really creative, add a couple drops of your favorite essential oil for scent.
3. In Smoothies: It’s sweet and nutty taste makes coconut oil a great addition to smoothies. It creates a wonderfully creamy texture and makes smoothies rich and smooth.  It also adds a bounty of nutrients and a big dose of healthy fats.
4. Homemade Mayo:If you’ve never made your own mayo, try it today!  Making mayo is really simple and the taste of homemade mayo beats store-bought versions hands down. By making mayo with a mix of coconut and olive oils, you get a great dose of saturated and monounsaturated fats without the additives and artificial ingredients.
5. Great Snacks: Because it is so filling and nutrient dense, coconut oil is a great addition (or base) for healthy snacks. These Chocolate Coconut Clusters are a favorite at my house, and I feel good knowing my kids are getting immune and brain boosting lauric acid! Since coconut oil is solid at cold temperatures, it is great for making no bake cookies and desserts in the fridge or freezer.
6. Eye Make Up Remover: Coconut oil is an excellent eye-make up remover that has been reported to help remove wrinkles and help restore elasticity to the skin. Did I mention it also smells great?
7. Dandruff Remedy and Hair Conditioner:  Coconut oil can effectively get rid of dandruff when rubbed into the scalp a couple times a week. It does make hair oily, of course, but I recommend massaging into the scalp before bed and leaving in overnight before rinsing out in the morning. It also helps strengthen hair and add shine.
8. For Shaving: Using coconut oil in the shower as a shaving soap gives a smooth shave with no irritation (speaking from a woman’s perspective here, don’t know about how it would work for guys). I usually rub on before getting in the shower and then shave in the shower. It doesn’t wash off and moisturizes legs while getting them silky!
9. Massage Oil: Coconut oil makes a great tropical smelling massage oil. In the rare occasions I can talk my husband into a shoulder massage, coconut oil is definitely my choice.
10. In Coffee or Tea: As strange as this might sounds, melting a teaspoon or so of coconut oil in a hot beverage is an easy way to get extra coconut in for the health benefits. I usually add a little to some green tea or herbal tea in the morning. It does take a little getting used to, and is certainly not for everyone, but I like it!

What Can’t It do?

Still working on this one! As if all the above uses weren’t enough, studies have linked coconut oil to the following health benefits:

• High lauric acid content can help lower cholesterol and blood pressure. It doesn’t increase LDL and helps keep arteries flexible and prevent atherosclerosis
• Studies show that coconut oil may help increase thyroid health because of its unique combination of nourishing properties and the fact that it travels directly to the liver without the need for hormones or enzymes in digestion
• Coconut oil can help boost metabolism. Since it travels directly to the liver, it is used for energy and not stored as fat. It also helps a feeling of satiety and can assist in weight loss.
• Can increase bone strength by allowing better absorption of calcium, vitamin D and other minerals
• It’s antifungal properties have been shown to help reduce candida and yeast in the body and fight yeast infections
• Can help fight infection and flu due to its antibacterial, antiviral and antimicrobial properties

So what’s your opinion? Already a coconut oil user? Wiling to try it? Still against saturated fats altogether? Talk to me below!

Beans, Beans, good for your heart…

To quote a favorite saying among male classmates when I was in second grade. This quote claims that beans are good for your heart, among other things.

Not that we can put any stock in a childhood saying, of course, but the general consensus in the health community is that beans are in general, a “health” food and that when combined with rice, form a perfect protein for vegetarians.

Beans show up in some form in many different cultures and countries, though preparation methods vary vastly. Americans, for our part, get most of our bean consumption from soy and soy products.

Peanuts, technically also a legume and not a nut, also make up a substantial part of our bean consumption, and are also a rapidly rising allergy, especially among children.

What’s In A Bean?

Beans contain a lot of soluble fiber, protein, carbohydrates, folate and iron. They also contain Lectins, which are also present in high amounts in grains. Because of their protein content, beans (legumes) often get a primary role in the diet of vegetarians, though not without cost.

The lectins in legumes are an important protective measure for the bean plant, and a potentially harmful one for humans. Before the dawn of genetically modified disease resistant soybeans (gee, thanks Monsanto) and their corresponding toxic pesticides and herbicides, legume plants were actually quite able to defend themselves.

What do Lectins Do?

Lectins are specific proteins that bind to carbohydrates, and exist in plants in varying levels as a protective mechanism. When animals who are not adapted to consuming particular types of lectins eat them, they will experience pain or death.

This reaction is not absent in humans, as I mentioned when I explained why grains can be so harmful. As Wikipedia explain, one example of lectin reaction in humans:

Some kinds of raw beans and especially red and kidney beans, contain a harmful toxin (the lectin Phytohaemagglutinin) that must be destroyed by cooking. A recommended method is to boil the beans for at least ten minutes; undercooked beans may be more toxic than raw beans.^[8] Cooking beans in a slow cooker, because of the lower temperatures often used, may not destroy toxins even though the beans do not smell or taste ‘bad’^[8] (though this should not be a problem if the food reaches boiling and stays there for some time).

At the extreme, lectins are potent enough to be a biological warfare agent as in the case of Ricin, Ricin is a lectin isolated in the castor oil bean and it acts on certain protein cells, allowing the ricin to enter the cell and prevent protein synthesis, eventually leading to cell death.

Obviously, some lectins have more toxic effects than others, as evidenced by the example above, but all lectins have some effect on the body. This is the reason that grains, beans and other lectin containing foods cannot be eaten raw.

Lectins are capable of harming the lining of the intestines, especially the microvilli. This happens when the lectins bind to the protein receptors in the intestinal lining, causing damage.

When the intestines are damaged, lectins, and the foods that they bind to, can pass through the intestinal wall and into the blood stream. These sticky molecules can then wreak havoc in the bloodstream.

Once lectins are floating around in the bloodstream, they can bind to any carbohydrate containing protein cells, including insulin and leptin receptors, desensitizing them. Without proper insulin and leptin function, problems like diabetes and metabolic syndrome can emerge.It is speculated that lectins may cause insulin and leptin resistance, two major factors in obesity and diabetes. As Whole Health Source explains:

What is not so speculative is that once you’re leptin-resistant, you become obese and insulin resistant, and at that point you are intolerant to any type of carbohydrate. This may explain the efficacy of carbohydrate restriction in weight loss and improving general health.

Wikipedia adds:

Lectin may cause leptin resistance, affecting its functions (signal have high levels of leptin and several effects gathering to protect from lipid overload), as indicated by studies on effects of single nucleotide polymorphisms on the function of leptin and the leptin receptor.^[9]

Such leptin resistance may translate into diseases, notably it could be responsible for obesity in humans who have high levels of leptin.

Lectins also have the potential to bind to any carbohydrate containing tissue in the body, from the thyroid to the heart. (Maybe beans aren’t so good for the heart after all!). My personal theory is that sticky particles and pre-digested food floating around in the bloodstream does much more to clog arteries than slippery saturated fats, which get the bad rap!

So, lectins can contribute to disease and obesity when they pass through the intestinal wall and float through our bloodstream with other parts of pre-digested food. Personally,I’m not a big fan of the idea of partially digested food floating around in my blood, so is there a solution?

Reducing Lectin in Beans and Grains

I certainly don’t want to let beans take all the heat here! Grains contain just as high of levels of lectins and can wreak just as much havok, if not more.

All plants, in fact, contain lectins in varying amounts. Grains and beans (especially soybeans and peanuts) have especially high concentrations, along with nuts, pasteurized dairy, and genetically modified foods.

The harmful effects of lectins (and phytic acid) can be mitigated some by using traditional methods of perpetration, like sprouting,fermenting and soaking, though even these do not remove the lectins completely. Unfortunately, these methods are rarely practiced anymore, and grains in the processed forms we typically consume are little lectin powerhouses.

Over time, these lectins can cause serious damage to the intestinal lining and eventually cellular damage within the body.

What Level of Lectin Consumption is Safe?

This is a difficult question with no single answer. Certainly, if foods containing high levels of lectins are going to be consumed, traditional methods like soaking, fermenting and sprouting should be used to minimize the lectin content.

My personal recommendation is the get rid of the highest sources of lectins and reduce the other sources if possible. From wikipedia:

Foods with high concentrations of lectins, such as beans, cereal grains, seeds, and nuts, may be harmful if consumed in excess in uncooked or improperly cooked form. Adverse effects may include nutritional deficiencies, and immune (allergic) reactions^[7]. Possibly, most effects of lectins are due to gastrointestinal distress through interaction of the lectins with the gut epithelial cells. A recent in vitro study has suggested that the mechanism of lectin damage may occur by interfering with the repair of already-damaged epithelial cells.^[8]

Personally, I avoid the grains (and legumes except rare occasions), soak nuts overnight, and trust that the much lower levels in other plants won’t harm my intestines too much. Removing all processed and commercially prepared foods will remove the worst offenders: grains and soy.

If you are overweight or attempting to lose weight, a more stringent avoidance of lectins might be helpful. Since lectins can bind to leptin and insulin receptors, they can increase resistance to carbohydrates and cause weight gain or inability to lose weight.

For many, avoiding lectins, especially for a year or so, can help heal the intestinal lining, and facilitate weight loss, reduction of allergy symptoms and other health improvements.

So, I guess second grade logic isn’t so solid after all…. beans aren’t necessarily good for the heart, though other parts of the saying still ring true!

Shared on Fight Back Friday.

More importantly, we should never, ever attempt a workout without a solid protein and carb snack before and after. We must always carry 100-Calorie packs in case hunger strikes, lest brain fog ensue.

Eating small meals throughout the day keeps the fire of our metabolism burning and should we miss a meal, our body will jump into starvation mode and scavenge our muscle and brain tissue to survive. Skipping meals leads to a slowed metabolism and certain weight gain.

Breakfast, being the most important meal of the day, should never be skipped, or one is at risk of tremendous overeating throughout the day, brain fog and impaired mental state.

To keep our bodies running optimally, we must eat small meals throughout the day of carefully portioned amounts of 600 calories or less, preferably from “healthy whole grains” and lean proteins. This will also keep us from that ever dreaded feeling of hunger which we all know causes us to shift into animal existence and eat everything in sight, especially chocolate cake.

Sounds logical enough, right? I believed it all for a long time. The problem is research and experience don’t back it up. In fact, the information in this post was some of the most freeing information for me personally on my own health journey.

What Do Our Bodies Actually Need and When?

Conventional wisdom says that our bodies need a constant supply of whole grain complex carbohydrates to keep running steadily and have stable blood sugar. While it is true that a constant supply of carbohydrates (which the body breaks down into glucose=sugar) will keep the blood sugar constant, it will be constantly elevated.

In all fairness, some people do succeed at losing weight with the grazing system, but it is a difficult model to follow as it necessitates constant access to food and many people eventually find that they hit a plateau.

This plateau makes a lot of sense metabolically, as the body gets used to a constant supply of food and down-regulates the metabolism since it can count on a steady supply of the same amount of calories.

Some studies have shown very positive benefits from caloric restriction diets, though recent research is showing that this can be accomplished in more ways than simply reducing calories at all meals throughout the day.

Animal and human studies about caloric restriction shown that when calories are reduced by 30-40%, the subjects tended to live a lot longer… 30% longer actually. That alone might make a case for caloric restriction and small meals, except for one thing that every low-fat dieter knows: the subjects (animal and human) were miserable and showed signs of depression and irritability. Ever felt that way on a diet?

Unfortunately, the benefits showed by overall caloric restriction were included with the suggestion of a low-fat diet, often recommended for weight loss. Fat does contain more calories per gram, so it was the logical source to cut down on. In primate studies, cutting down fat and dietary cholesterol caused problems including making the primates more violent.

The body actually vitally needs fats for hundreds of processes throughout the body, so when caloric restriction became fat restriction, health problems followed.

What if there was a way to accomplish the life-extending benefits of caloric restriction without bypassing real meals or saying goodbye to steak forever?

Enter Intermittent Fasting

Intermittent fasting basically refers to occasionally reducing or eliminating food intake for a period of time. In studies, this was often done with alternate day fasting, though there are many ways to incorporate fasting.

For many, including me at one point, intermittent fasting seemed to go against all the health advice I’d ever heard. Emerging research is showing that fasting is not a threat to overall health, but it actually has many health benefits:

Intermittent Fasting for Cancer and Heart Disease Prevention

Studies have shown that the benefits of caloric restriction can be obtained in ways besides just reducing overall calories (especially by cutting fat) and that some other methods might be more effective.

One study found that when lab animals were allowed to eat freely on every other day, they actually consumed the same total number of calories as a group that was allowed to eat freely every day. The difference was that the group that fasted every other day showed longer life, increased resistance to disease and improved insulin sensitivity.

Human studies back this up too showing that when human subjects fasted on alternate days they not only showed the same benefits as caloric restriction groups, but also showed an increased ability to lose weight and improvements in coronary heart disease risk factors.

Studies (like this one) have even demonstrated a reduced proliferation of cancer cells in subjects who practiced intermittent fasting, and another study showed that alternate day fasting led to better reception of chemotherapy in cancer patients and a higher cure rate.

Intermittent Fasting for Mental Health

It turns out that fasting occasionally can be good for mental health and repair also. As that study from the National Institute on Aging found:

Although all cells in the body require energy to survive and function properly, excessive calorie intake over long time periods can compromise cell function and promote disorders such as cardiovascular disease, type-2 diabetes and cancers. Accordingly, dietary restriction (DR; either caloric restriction or intermittent fasting, with maintained vitamin and mineral intake) can extend lifespan and can increase disease resistance. Recent studies have shown that DR can have profound effects on brain function and vulnerability to injury and disease. DR can protect neurons against degeneration in animal models of Alzheimer’s, Parkinson’s and Huntington’s diseases and stroke. Moreover, DR can stimulate the production of new neurons from stem cells (neurogenesis) and can enhance synaptic plasticity, which may increase the ability of the brain to resist aging and restore function following injury.

Not just extended lifespan but better resistance to Alzheimer’s, Parkinson’s and Huntinton’s as well as stroke! The study also found that intermittent fasting had a positive anti-aging effect on the brain.

Life altering diseases aside, won’t restricting calories through fasting lead to the mental fog and sluggishness that we’ve been warned about (and perhaps even experienced) from not eating regularly?

I suggest that, when done correctly, logic points to intermittent fasting actually being better for mental clarity and energy levels. It doesn’t make sense that fasting, which we just saw can improve brain health, would also make the brain foggy or sluggish.

That being said, if the body (and brain) are used to running on a constant supply of fast carbs, cutting these out will lead to brain fog and sluggishness. If the body is getting the proper nutrients and an adequate supply of beneficial fats and proteins, it is used to running on these types of fuel, and when it doesn’t receive calories from the diet it will turn to fat cells for energy.

Intermittent Fasting for Fitness and Health

Besides the benefits in reducing the risk of cancer, heart disease and neurological problems, fasting actually helps facilitate weight loss and muscle growth. This actually seems logical if we think about it.

If a person has consumed food (especially carbohydrates) right before working out, the glucose from this food is still floating around in the bloodstream or is in the liver and muscles as glycogen. This is a fast fuel for the body, and it will choose to burn through this before resorting to burning fat cells, which take slightly more effort to break down.

When a person eats immediately after working out, these glycogen receptors and stores are refilled and some of the positive effects of the workout are cut off.

After a resistance training workout, the body naturally produced growth hormone for several hours. Growth hormone is that all-important hormone that kids make in abundance but that declines as we age. The right kinds of high-intensity and resistance workouts can increase the body’s own natural production of growth hormone and slow aging.

When food, especially food containing fructose, is consumed after workouts, it binds to the same receptors as growth hormone and prevents uptake of all the growth hormone the body has made.

Fasting for at least an hour before and after working out can ensure the most uptake of growth hormone, and contrary to popular belief, does not cause muscle wasting or inability to work out effectively.

How to Incorporate Intermittent Fasting

When it comes to fasting, there is no single method that is best for everyone, but there are some important factors that make fasting more effective and beneficial.

Fasting is easiest and most effective if the body is used to utilizing fats and proteins and is not dependent on fast acting carbohydrates for energy. If the body is used to that constant supply of fast energy, total fasting will not be a pleasant experience.

If, however, you have eliminated the grains and sugars and your body is a fat-burning machine, fasting can actually be refreshing and energizing. It gives your body a break from digestion and let’s it focus on cell regeneration and waste removal. This is logical too, think about times you have been sick and naturally didn’t eat because you weren’t hungry. This gave your body a break from digestion so it could use its resources to fight your illness.

The great news is that you don’t even have to go without food for a whole day to reap the benefits of intermittent fasting. There are several easy ways to incorporate small fasts with minimal effort:

1. 16-Hour Fast/8-Hour Eating Window- This is one of the easiest forms of fasting to start with, and you can still get the benefits listed above. You also get to eat each day, and in my experience feel only mildly hungry if at all. The basic idea is that you eat all your meals during the day in an 8 hour window (10 am to 6 pm for instance) and don’t eat at other times or while you are sleeping. This gives you a 16-hour fast during a 24-hour period with only minor adjustment to your normal eating schedule.
2. 24-Hour Fast Still Eating Each Day- I heard this one recommended by Dr. Eades, one of the top bariatric doctors in the country. The basic idea is that from 6 pm one day to 6 pm the next day, you fast, and alternate fasting days and eating days. The benefit here is that you can eat dinner after 6 pm one night and then eat breakfast and lunch the next morning, so you are never going a day without eating. This type of alternate day fasting is what is referred to in many of the studies above with the highest cancer and heart disease benefits.
3. Full Alternate Day Fasting- Some people think that for the first couple weeks, it is good to do a full alternate day fasting to help the body rid itself of toxins. If you want to attempt this, simply use the 24-Hour fast method above and repeat for two weeks.

You can also just try the novel approach of eating only when you actually get hungry, not just when you crave food, and let your body feel hunger every once in a while. If you aren’t hungry in the morning, don’t eat. If you aren’t hungry at dinner time, don’t eat.

It seems like such a novel concept, though really, shouldn’t it be common sense? Our bodies came with great built in feedback mechanisms, and to think that we must eat constantly to keep from being hungry (our body’s way of telling us to eat) isn’t even logical.

As I said, finding all this information was incredibly freeing for me personally. I no longer felt guilty when I skipped meals, especially breakfast, just because I wasn’t hungry. I didn’t feel tied to an eating schedule and I wasn’t worried I was cannibalizing muscle tissue by skipping a meal. I personally also slept much better and lost weight once I started incorporating fasting into my routine.

If you decide to try fasting, make sure to use common sense and ensure that when you do eat, you are getting enough nutrients and protein. Small children and pregnant women should not undergo long fasts and should let hunger guide their eating.

Have I freed you from the bonds of snacking? Are you open to trying fasting? Perhaps you are fasting today, like I am? Let me know below!

The importance of getting quality sleep is a topic that has been getting a lot of news coverage lately. While it seems common sense that we all need adequate sleep, statistics show again and again that we just aren’t getting it. For some (including me) the idea of ever getting a solid night of uninterrupted sleep again may sound wonderful, but unrealistic. My excuse is the constant presence of a child under 18 months in my house but for many others it is insomnia, sleep disturbances, or simply not enough time.

When my husband and I met walking across America, we didn’t have much time to sleep. “We’ll sleep when we’re dead” we often thought. Turns out, not getting enough sleep can make that day come sooner that we expect! Lack of adequate sleep (6-8 hours per night) has been linked to:

• Impaired memory and higher incidence of accidents
• Weakened immune system
• Increased cancer risk and accelerated tumor growth
• Blood sugar problems and a pre-diabetic state
• Impaired cognitive and physical function
• Reduced nerve cell generation
• Increased incidence of depression
• Increased inflammation in the body
• Cardiovascular stress
• Brain shrinkage
• Impaired kidney function
• Increased risk of diabetes and obesity
• Increased instance of heart disease
• Infertility
• ADHD and Behavioral problems in children

Tired yet? If that wasn’t convincing enough… getting optimal sleep has been associated with:

• Enhanced memory
• More HGH production and release
• Increased energy (duh!)
• Highly functioning immune system
• Lowered risk of illness
• Slower aging process
• Higher cognitive function
• Less chance of accidents
• Lower instance of cancer, heart disease and diabetes

Of course, not all sleep is created equal. There are several stages of sleep that the body cycles through during the night:

1. N1-This is the stage when you feel half asleep and still have some awareness of your surroundings. This is also the stage where you involuntarily jerk or kick.
2. N2-Slightly deeper stage of sleep. You actually spend about half of your sleeping hours in this stage.
3. N3- Deep slow sleep where your core temperature has dropped and your melatonin production is going strong. N3 cycles you into the most “productive” of the sleep cycles…
4. REM- Rapid Eye Movement sleep is when most dreaming occurs. In REM, muscles completely relax and the mind and body regenerate at an amazing rate. Only about a quarter of your daily sleep is in REM but it is vitally important.

Research shows that the best sleep happens on a consistent schedule. This is because your circadian rhythm remains constant and your hormone production is optimal. The most beneficial hours of sleep are between 10pm and 2 am, though most adults miss about half of this. It seems that we are so good at holding our kids to a strict sleep schedule, but as often is the case, this is a “do what I say, not what I do” situation. Sleep is definitely something worth making time for, but that is easier said than done when the house needs to be cleaned, the kids won’t sleep, or we just can’t seem to doze off. Here are some tips for getting a solid night of ZZZs:

1. Stay on a consistent routine and try to get to bed by 10 pm. This will ensure the highest amount of quality sleep. Your adrenals function best to recharge your body during these hours, and this is also when your gall bladder dumps bile (a backup of this can lead to gall bladder stones).
2. Turn out the lights- No, really! It turns out that most people don’t sleep in complete darkness. Light seeping in from windows, night lights and even the light of the alarm clock can have a profound negative affect on your circadian rhythm. Many a hardened insomniac has been cured by blackout curtains and a sleep mask. This step is actually more important for kids! Get rid of the night light and your kids will actually sleep better. The reason this step is so vital is that even the smallest amount of light can interfere with production of the sleep hormones melatonin and serotonin, disrupting sleep and increasing risk of all the problems above.
3. Snack the right way- If you have trouble dozing off, eat a handful of nuts an hour or more before bed. The tryptophan will help bring on sleep.  Avoid high carbohydrate snacks, especially grains and sugars, which will raise blood sugar and prevent you from falling asleep.
4. Keep your cool- Keep the bedroom at 65 F or below for best sleep. Bundle up or wear socks if you are cool natured, but keep the thermostat low. The body’s temperature naturally drops during the night, and studies show that a room temperature that mimics this is most conducive to quality sleep.
5. Don’t watch TV or do stimulating activity right before bed- Watching TV or exercising right before bed can inhibit the hormone production necessary for good sleep.
6. Exercise (just not right before bed!)- Besides the plethora of other benefits of daily exercise, exercising during the day can help the body function optimally so that sleep hormone production is optimal.
7. Avoid the caffeine- Depending on how sensitive you are to caffeine, even small amounts early in the day can inhibit sleep. Most caffeine containing drinks and foods are bad for you anyway, so get rid of them. Especially avoid caffeine after noon.
8. Try some herbal tea- Herbal Tea like Chamomile can help relax the body naturally and induce a sound sleep. The heat of a warm cup of tea will also temporarily raise body temperature slightly, and the resulting drop will help sleep.
9. Avoid the alcohol- A glass of wine is a common way to wind down in the evening. While alcohol can cause drowsiness, the presence of alcohol in the body can keep it from entering the deeper and more regenerative sleep stages.
10. Eat a healthy diet during the day! A healthy diet free of processed foods will help overall body function and sleep patterns. Getting adequate protein and fat is very important as these both directly affect sleep hormone production.

Sleep is just not one of those things we can get by without (though I tried in college!). Try the suggestions above to help get your 6-8 hours of sleep, preferably starting at or before 10pm. Have any other things that work for you? Tell me about them below…

Carbohydrates exist in varying levels in a lot of foods including grains, vegetables, fruits, beans, nuts, etc. Typically, foods containing grains have a higher carbohydrate content than, say, an equal amount of spinach. In general, the more processed the food, the higher the carbohydrate content. Any food that you eat: protein, fat or carbohydrate, is broken down by the body. What you don’t immediately use is stored for later use.

Any form of carbohydrate is eventually broken down by the body into glucose, a simple form of sugar. While the body can use glucose for fuel, levels that exceed what  is needed are toxic to the body. In the long run, that whole wheat muffin, cup of millet, or bowl of oatmeal turns into the exact same thing as a cup of soda, a donut or a handful of candy. The fructose in fruit and the carbohydrates in vegetables are recognized the same way.

The problem is, glucose is actually toxic if it is just floating around in your bloodstream, so that body has a defense mechanism. Any glucose that is not immediately used is stored as glycogen in the liver and the muscles. This would be all well and good except that your body has a limited number of glycogen receptors. When these are full, as they almost always are in inactive people, the body only has one option left: to store all the excess glucose as saturated fat within the body.

To make matters worse for the inactive, carb addict, when the body senses glucose in the bloodstream, the pancreas releases a hormone called insulin (perhaps you’ve heard of it?) to signal the body to store the glucose as glycogen. If the glycogen receptors are full and it can’t do this, the body thinks that the cells didn’t get the message and releases even more insulin.

When this happens for a period of time, the cells start to become resistant to the presence of insulin, causing a vicious cycle. The body then releases even more insulin, trying desperately to get the cells to uptake the toxic glucose. The presence of excess insulin in the bloodstream is also toxic and further damages the receptors on these cells. Eventually, the insulin allows the glucose access to your fat cells to get it out of the bloodstream. In other words- Fat isn’t stored as fat in the body- Sugar (from carbohydrates) is stored as fat!

Now that we understand that, it is easy to see why the Insulin/Diabetes/Fat equation can be so confusing. It is the glucose from Carbohydrates that causes the rise in insulin, the insulin resistance and the excess fat, but since this commonly manifests itself as excess weight (fat) in the body, researchers once assumed that fat caused diabetes.

Interestingly, high fat diets are also blamed for heart disease, but fat got this reputation falsely as well.  Excess glucose in the bloodstream is toxic, and a gross, sticky sludge. Combine this with the sticky glucose molecules that leech through the small intestines of people who consume grains, and you have a chemical structure similar to wall-paper glue. Which do you think has a higher possibility of clogging arteries: slippery lipids or sticky wall paper glue?

Excess glucose can also cause a rise in triglycerides (it has to be stored somewhere!) and cause joint inflammation. The body keeps storing excess glucose as fat, and the extra insulin that is excreted blocks the action of fat burning enzymes, reducing the body’s ability to burn stored fat. Soon, even the fat cells become resistant, so all the glucose and resulting insulin are free to circulate the bloodstream wreaking havoc and increasing cancer risk.

As if that weren’t enough, the resistance of your cells eventually keeps them from absorbing amino acids (proteins) either, making it difficult or impossible to build or maintain muscle. Since the cells are resistant and the body can’t access them for stored energy, it has no choice but to start cannibalizing muscle tissue and converting it into sugar for energy. Since the excess insulin is blocking  fat burning enzymes from functioning, the body can’t burn fat and is forced to burn muscle. (This, by the way, is the real cause of muscle wasting, not skipping meals, as some would suggest)

The ending to this sad story? Eventually, the liver is damaged by excess insulin and stops converting thyroid hormone T4 to T3, causing low thyroid function and excess weight gain. Nerve damage and loss of eyesight can follow. Finally, an exhausted pancreas throws in the towel and refuses to make insulin anymore. This lovely condition is called Type 1 Diabetes, and comes with the added bonus of getting to inject high levels of insulin… until you die! Sound exciting? I didn’t think so!

The good news is that the body has an amazing ability to heal and regenerate itself and that the reverse of the above horror story is also true. When we eliminate grains and other  nutrient inferior sources of carbohydrates and get the carbs we do need from vegetables and fruits, our bodies start to become more sensitive to insulin again. Exercise helps too, as muscles that are being used need to access the stored energy (glycogen) inside them. This is the reason that type 2 diabetics often see improvement of symptoms when they adopt a consistent exercise routine.

Removal of bad carbohydrates and commitment to a regular exercise routine allow the body to become sensitive to insulin again. At this point, the body can burn body fat during the day because it is not busy trying to neutralize the toxic glucose in the bloodstream. Since the cells are not damaged, they can absorb amino acids from proteins again. At this point, the body is able to burn fat and build or maintain muscle with fairly little effort.

Unfortunately, this muscle building and fat burning won’t happen with the average American diet! It is estimated that the average American consumes between 350-500+ grams of carbohydrates a day from mostly processed grain and sugar sources. The body does need carbohydrates in some amount, so if grains and sugars aren’t the answer, where should we get them?

Vegetables (and some fruits) are the most nutrient dense sources of healthy carbohydrates. They also contain much higher nutrient levels than grains/sugars and have a cleansing effect on the body. The average person should consume around 100-140 grams of carbohydrates a day from mainly vegetable (and some fruit) sources for optimal health (and less if he/she is trying to lose weight). Consuming adequate levels of vegetables is also the answer to the “what about the fiber” question. Vegetables contain high levels of healthy fiber and are very helpful to the digestive system. Don’t believe me? Eat a bagel and drink a veggie smoothie and let me know which one cleans you out more!

While it is easy to buy into the argument that obesity and diabetes just come back to our genes, it just isn’t true. (I personally think the whole nature/nurture debate on genetic predisposition to health problems is less separated than we think. Families and those in the same culture tend to eat the same foods-causing the same problems!) We have much more ability to affect our gene expression than the mainstream media and the medical community would have us believe. For Moms, this means that the raising rates of childhood diabetes comes back to us…. kids don’t buy their own food!

Agree? Totally disagree? Let me know! Leave a comment below…