The Body Fat Setpoint

One pound of human fat contains about 3,500 calories. That represents roughly 40 slices of toast. So if you were to eat one extra slice of toast every day, you would gain just under a pound of fat per month. Conversely, if you were to eat one fewer slice per day, you'd lose a pound a month. Right? Not quite.

How is it that most peoples' body fat mass stays relatively stable over long periods of time, when an imbalance of as little as 5% of calories should lead to rapid changes in weight? Is it because we do complicated calculations in our heads every day, factoring in basal metabolic rate and exercise, to make sure our energy intake precisely matches expenditure? Of course not. We're gifted with a sophisticated system of hormones and brain regions that do the calculations for us unconsciously*.

When it's working properly, this system precisely matches energy intake to expenditure, ensuring a stable and healthy fat mass. It does this by controlling food seeking behaviors, feelings of fullness and even energy expenditure by heat production and physical movements. If you eat a little bit more than usual at a meal, a properly functioning system will say "let's eat a little bit less next time, and also burn some of it off." This is why animals in their natural habitat are nearly always at an appropriate weight, barring starvation. The only time wild animals are overweight enough to compromise maximum physical performance is when it serves an important purpose, such as preparing for hibernation.

I recently came across a classic study that illustrates these principles nicely in humans, titled "Metabolic Response to Experimental Overfeeding in Lean and Overweight Healthy Volunteers", by Dr. Erik O. Diaz and colleagues (1). They overfed lean and modestly overweight volunteers 50% more calories than they naturally consume, under controlled conditions where the investigators could be confident of food intake. Macronutrient composition was 12-42-46 % protein-fat-carbohydrate.

After 6 weeks of massive overfeeding, both lean and overweight subjects gained an average of 10 lb (4.6 kg) of fat mass and 6.6 lb (3 kg) of lean mass. Consistent with what one would expect if the body were trying to burn off excess calories and return to baseline fat mass, the metabolic rate and body heat production of the subjects increased.

Following overfeeding, subjects were allowed to eat however much they wanted for 6 weeks. Both lean and overweight volunteers promptly lost 6.2 of the 10 lb they had gained in fat mass (61% of fat gained), and 1.5 of the 6.6 lb they had gained in lean mass (23%). Here is a graph showing changes in fat mass for each individual that completed the study:

We don't know if they would have lost the remaining fat mass in the following weeks because they were only followed for 6 weeks after overfeeding, although it did appear that they were reaching a plateau slightly above their original body weight. Thus, nearly all subjects "defended" their original body fat mass irrespective of their starting point. Underfeeding studies have shown the same phenomenon: whether lean or overweight, people tend to return to their original fat mass after underfeeding is over. Again, this supports the idea that the body has a body fat mass "set point" that it attempts to defend against changes in either direction. It's one of many systems in the body that attempt to maintain homeostasis.

OK, so why do we care?

We care because this has some very important implications for human obesity. With such a powerful system in place to keep body fat mass in a narrow range, a major departure from that range implies that the system isn't functioning correctly. In other words, obesity has to result from a defect in the system that regulates body fat, because a properly functioning system would not have allowed that degree of fat gain in the first place.

So yes, we are gaining weight because we eat too many calories relative to energy expended. But why are we eating too many calories? Because the system that should be defending a low fat mass is now defending a high fat mass. Therefore, the solution is not simply to restrict calories, or burn more calories through exercise, but to try to "reset" the system that decides what fat mass to defend. Restricting calories isn't necessarily a good solution because the body will attempt to defend its setpoint, whether high or low, by increasing hunger and decreasing its metabolic rate. That's why low-calorie diets, and most diets in general, typically fail in the long term. It's miserable to fight hunger every day.

This raises two questions:

1. What caused the system to defend a high fat mass?
2. Is it possible to reset the fat mass setpoint, and how would one go about it?
   

Given the fact that body fat mass is much higher in many affluent nations than it has ever been in human history, the increase must be due to factors that have changed in modern times. I can only speculate what these factors may be, because research has not identified them to my knowledge, at least not in humans. But I have my guesses. I'll expand on this in the next post.


* The hormone leptin and the hypothalamus are the ringleaders, although there are many other elements involved, such as numerous gut-derived peptides, insulin, and a number of other brain regions.

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Heart Healthy Diets

In the human body there are many important organs that make the body can function properly, and the liver is one of them. Because if your heart stops working, it will affect other organs in the body part to stop working and this can cause people to die, because it is very important to keep the heart in order to work well

There are several ways to treat the liver, and one way that can treat the liver to function normally is a heart healthy diet is a way to start treating heart with healthy diet.

Food is one factor that can make the body becomes unhealthy if it always consume unhealthy foods, and vice versa if the people is always keeping themselves to consume healthy foods continuously, it will create will be a healthy body including the liver can run well, because it needs to be considered for consuming healthy food and make heart healthy diets for the body including the liver can work well and stay healthy.

If you want to make heart healthy diets, so before making your diet healthy heart better consult a nutritionist or doctor first to get the maximum results to determine what types of food according to the condition of your body in doing healthy heart diet, and based on their suggestions, you can make heart healthy diets correctly.

In general, good food to make heart healthy diet is a type of food with little fat which contains elements of fat consumed is of good quality fats are not bad fats. And other types of foods are vegetables, fruits, nuts, wheat, and so on.

By doing heart healthy diets properly and regularly, it is expected that you have a healthy and strong heart

Heart healthy diet

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20.01 | 0 comments

Rabbits on a High-Saturated Fat Diet Without Added Cholesterol

I just saw another study that supports my previous post Animal Models of Atherosclerosis: LDL. The hypothesis is that in the absence of excessive added dietary cholesterol, saturated fat does not influence LDL or atherosclerosis in animal models, relative to other fats (although omega-6 polyunsaturated oils do lower LDL in some animal models). This appears to be consistent with what we see in humans.

In this study, they fed four groups of rabbits different diets:

1. Regular low-fat rabbit chow
2. Regular low-fat rabbit chow plus 0.5 g cholesterol per day
3. High-fat diet with 30% calories as coconut oil (saturated) and no added cholesterol
   
4. High-fat diet with 30% calories as sunflower oil (polyunsaturated) and no added cholesterol
   

LDL at 6 months was the same in groups 1, 3 and 4, but was increased more than 20-fold in group 2. It's not the fat, it's the fact that they're overloading herbivores with dietary cholesterol!

Total cholesterol was also the same between all groups except the cholesterol-fed group. TBARS, a measure of lipid oxidation in the blood, was elevated in the cholesterol and sunflower oil groups but not in the chow or coconut groups. Oxidation of blood lipids is one of the major factors in atherosclerosis, the vascular disease that narrows arteries and increases the risk of having a heart attack. Serum vitamin C was lower in the cholesterol-fed groups but not the others.

This supports the idea that saturated fat does not inherently increase LDL, and in fact in most animals it does not. This appears to be the case in humans as well, where long-term trials have shown no difference in LDL between people eating more saturated fat and people eating less, on timescales of one year or more (some short trials show a modest LDL-raising effect, but even this appears to be due to an increase in particle size rather than particle number). Since these trials represent the average of many people, they may hide some individual variability: it may actually increase LDL in some people and decrease it in others.

Merry Christmas!

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What's the Ideal Fasting Insulin Level?

Insulin is an important hormone. Its canonical function is to signal cells to absorb glucose from the bloodstream, but it has many other effects. Chronically elevated insulin is a marker of metabolic dysfunction, and typically accompanies high fat mass, poor glucose tolerance (prediabetes) and blood lipid abnormalities. Measuring insulin first thing in the morning, before eating a meal, reflects fasting insulin. High fasting insulin prevents the escape of fat from fat tissue and causes a number of other metabolic disturbances.

Elevated fasting insulin is a hallmark of the metabolic syndrome, the quintessential modern metabolic disorder that affects 24% of Americans (NHANES III). Dr. Lamarche and colleagues found that having an insulin level of 13 uIU/mL in Canada correlated with an 8-fold higher heart attack risk than a level of 9.3 uIU/mL (1; thanks to NephroPal for the reference). So right away, we can put our upper limit at 9.3 uIU/mL. The average insulin level in the U.S., according to the NHANES III survey, is 8.8 uIU/mL for men and 8.4 for women (2). Given the degree of metabolic dysfunction in this country, I think it's safe to say that the ideal level of fasting insulin is probably below 8.4 uIU/mL as well.

Let's dig deeper. What we really need is a healthy, non-industrial "negative control" group. Fortunately, Dr. Staffan Lindeberg and his team made detailed measurements of fasting insulin while they were visiting the isolated Melanesian island of Kitava (3). He compared his measurements to age-matched Swedish volunteers. In male and female Swedes, the average fasting insulin ranges from 4-11 uIU/mL, and increases with age. From age 60-74, the average insulin level is 7.3 uIU/mL.

In contrast, the range on Kitava is 3-6 uIU/mL, which does not increase with age. In the 60-74 age group, in both men and women, the average fasting insulin on Kitava is 3.5 uIU/mL. That's less than half the average level in Sweden and the U.S. Keep in mind that the Kitavans are lean and have an undetectable rate of heart attack and stroke.

Another example from the literature are the Shuar hunter-gatherers of the Amazon rainforest. Women in this group have an average fasting insulin concentration of 5.1 uIU/mL (4; no data was given for men).

I found a couple of studies from the early 1970s as well, indicating that African pygmies and San bushmen have rather high fasting insulin. Glucose tolerance was excellent in the pygmies and poor in the bushmen (5, 6, free full text). This may reflect differences in carbohydrate intake. San bushmen consume very little carbohydrate during certain seasons, and thus would likely have glucose intolerance during that period. There are three facts that make me doubt the insulin measurements in these older studies:

1. It's hard to be sure that they didn't eat anything prior to the blood draw.
2. From what I understand, insulin assays were variable and not standardized back then.
   
3. In the San study, their fasting insulin was 1/3 lower than the Caucasian control group (10 vs. 15 uIU/mL). I doubt these active Caucasian researchers really had an average fasting insulin level of 15 uIU/mL. Both sets of measurements are probably too high.
   

Now you know the conflicting evidence, so you're free to be skeptical if you'd like.

We also have data from a controlled trial in healthy urban people eating a "paleolithic"-type diet. On a paleolithic diet designed to maintain body weight (calorie intake had to be increased substantially to prevent fat loss during the diet), fasting insulin dropped from an average of 7.2 to 2.9 uIU/mL in just 10 days. The variation in insulin level between individuals decreased 9-fold, and by the end, all participants were close to the average value of 2.9 uIU/mL. This shows that high fasting insulin is correctable in people who haven't yet been permanently damaged by the industrial diet and lifestyle. The study included men and women of European, African and Asian descent (7).

One final data point. My own fasting insulin, earlier this year, was 2.3 uIU/mL. I believe it reflects a good diet, regular exercise, sufficient sleep, a relatively healthy diet growing up, and the fact that I managed to come across the right information relatively young. It does not reflect: carbohydrate restriction, fat restriction, or saturated fat restriction. Neither does the low fasting insulin of healthy non-industrial cultures.

So what's the ideal fasting insulin level? My current feeling is that we can consider anything between 2 and 6 uIU/mL within our evolutionary template, although the lower half of that range may be preferable.

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Growing Delightful Tea Herbs in a Home Herb Garden

By Melanie M. Martin

A traditional home herb garden is often allotted into sections. If you cannot physically divide your herb stratum, you can afford separate setting areas in support of diverse herbs. Usually the sections you can plant in a home herb garden are cooking herbs, medicinal herbs, bible herbs, lemon garden or, the tea garden with all the mints and plants in for tea. The medicinal garden give birth to medicinal plants; the lemon backyard is settled up with lemon flavored plants, despite bible plants are plants mentioned in the sphere of the bible and a lot of supplementary themes.

Along of centuries, plants have been beneficial having the status of remedies in support of various therapeutically sickliness, and drinking them as a infusion is a delicious way to profit their blessing. There are a lot of diverse kids of herbal teas, all containing a remarkable mixture of herbs.

In addition to their delicious aromas, a lot of tea plants give birth to medicinal characteristics, and tea drinkers responsive to the special effects of caffeine often give preferentiality to herbal teas; but possibly the main wherefore to cultivate your own herbal teas is the delight of growing an aromatic backyard in the sphere of which to have a good time with a soothing cup of tea.

All around us are these magnificent plants with the purpose of effortlessly and fasten be converted into an herbal tea or besides in an herbal heal. It is probable in our contemporary society to roomy track and stop thinking that many nourishing and advantageous things for our body can be swallowed with adding plants into our meals and tea.

Herbal teas (that as well have the status of tisanes, or also infusions) are generally deemed different from china teas, but traditional black, red and green teas are besides herbal teas, and are often comprehended in the sphere of blends.

Tea plants are an inspiring way to flavor up at all cup of tea. You can besides blend plants in order to produce custom and connoisseur tea blends. An immense recourse of herbs, more than 100, are all been used to treat different conditions and sickliness and improve the taste of all cup of tea.

Herbs like thyme, rosemary, lavender and calendula or marigold can be present growing-up in the sphere of a lot of gardens or a veranda pot. If you organize a slight seek, you can make a single and inspiring tea backyard by your own. Peppermint and spearmint are admirable herbal teas, and without problems grown-up in vessels or pots and placed in the sun. You can besides find wild crafted (grown in the sphere of the wild) plants with the aim of succeed marvelous teas. Dandelions, red clover flourish and stinging nettle all approach to mind once you are taking an amble and can back abode with a number of marvelous herbal tea ingredients.

A small number of traditional tea plants are: Peppermint in support of its digestive properties, lemon balm and chamomile in support of there soothing effects, auburn in support of relieving nausea, echinacea in support of its immune-boosting abilities, and rosemary plant in support of relieving headaches. Other tea plants are rose hips, mints, sweet fennel, orange thyme, hibiscus, lemon verbena, linden flowers, St. John's, licorice core, lavender, raspberry leaf and goldenrod violets. You can besides regard species with other crafty flavors plus apple, pineapple, chocolate, orange and lemon.

This is a scarce number among the lot of plants that can be present in the scope of an herbal tea blend, near are a lot of others, all with its own wellbeing benefits. So, irrespective the kind of tea you determine to ingest, you'll be doing something very beneficial in support of your body health.

Tea plants are incredibly effortless to cultivate, are lovely, and are resistant to insects attacks, so it's not required to sprinkle them with poison.

Since they are pleased exposed to the sun, be present and prefer a location with the purpose of getting roughly 6 hours of gorged sun each daylight hours. Be conscious, notwithstanding, that if you prefer to cultivate your tea herbs exactly in the ground, they'll smother all other herbs approaching if you aren't meticulous. To forewarn this ravenous plundering, sink bottomless small barrel or hamper into the soil, and after that set the plant inside it; vessel gardening will as well help control the roots of these herbs. Also if your garden is not enough large, a lot of delicious tea plants could be developed in vessels on a deck or balcony.

A lot of plants, particularly folks belonging to the mint family, are pleased to be trimmed methodically with clean, incisive snips. This keeps them lusty, bushier, and gives you lots of herbs in support of fresh and dry teas.

Reap your herbal tea plants gingerly, as soon as the herbs have been selected it is simple to harvest, dry, put in storage space and brew; be certain that you have gathered barely the assortment of herb you have chosen in support of tea and not undergrowth or other species of herbs that might been grown amongst your plants.

Tea plants like the mints and lemon balms, chamomiles and rosemary, lavenders, bergamots, fennels and others are gathered, and these resilient plants will rebirth subsequently spring, but this, the harvest period, is the epoch of year they are full with essential oils that zest the teas or infusions.

Watch out that you have, without any doubt, identified the plants you select for tea. There are some herb species can possibly be toxic. Consult an herb encyclopedia, handbook, herbal text, or a pundit botanist previous to ingest any infusion if you give birth to any doubt about herb's identification. Don't apply fertilizers or undergrowth killers on your tea plants, and cleanse them exhaustively sooner than drying for ingest. Try blending your fancied plants in support of an herb tea mixture, but be conscientious, a number of herbs ought to by no means be ingested. By no means prepare tea from plants such as borage, calamus, chaparral, comfrey, ephedra, germander, life core, pennyroyal or sassafras. In a number of strengths those plants can bring on liver wound and other organ jeopardy. You have to know exactly what you are cultivating if you're drinking tea from your own herbs.

Melanie M. Martin, is a home herb garden expert and furthermore enthusiast and lover of plants. To discover more secrets about planning a tea herb garden visit her site here: http://www.herbgardengrow.com and you could sign up for a home herb garden, herb garden, tea herbs, herbal teas, herb gardening FREE Herb Garden Secrets Mini-Course and learn more about how to successfully grown your own herb garden!

Article Source: http://EzineArticles.com/?expert=Melanie_M._Martin

Tea herbs

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22.37 | 0 comments

The Dirty Little Secret of the Diet-Heart Hypothesis

The diet-heart hypothesis is the idea that saturated fat, and in some versions cholesterol, raises blood cholesterol and contributes to the risk of having a heart attack. To test this hypothesis, scientists have been studying the relationship between saturated fat consumption and heart attack risk for more than half a century. To judge by the grave pronouncements of our most visible experts, you would think these studies had found an association between the two. It turns out, they haven't.

The fact is, the vast majority of high-quality observational studies have found no connection whatsoever between saturated fat consumption and heart attack risk. The scientific literature contains dozens of these studies, so let's narrow the field to prospective studies only, because they are considered the most reliable. In this study design, investigators find a group of initially healthy people, record information about them (in this case what they eat), and watch who gets sick over the years.

A Sampling of Unsupportive Studies

Here are references to ten high-impact prospective studies, spanning half a century, showing no association between saturated fat consumption and heart attack risk. Ignore the squirming about saturated-to-polyunsaturated ratios, Keys/Hegsted scores, etc. What we're concerned with is the straightforward question: do people who eat more saturated fat have more heart attacks? Many of these papers allow free access to the full text, so have a look for yourselves if you want:

A Longitudinal Study of Coronary Heart Disease. Circulation. 1963.

Diet and Heart: a Postscript. British Medical Journal. 1977. Saturated fat was unrelated to heart attack risk, but fiber was protective.

Dietary Intake and the Risk of Coronary Heart Disease in Japanese Men Living in Hawaii. American Journal of Clinical Nutrition. 1978.

Relationship of Dietary Intake to Subsequent Coronary Heart Disease Incidence: the Puerto Rico Heart Health Program. American Journal of Clinical Nutrition. 1980.

Diet, Serum Cholesterol, and Death From Coronary Heart Disease: The Western Electric Study. New England Journal of Medicine. 1981.

Diet and 20-year Mortality in Two Rural Population Groups of Middle-Aged Men in Italy. American Journal of Clinical Nutrition. 1989. Men who died of CHD ate significantly less saturated fat than men who didn't.

Diet and Incident Ischaemic Heart Disease: the Caerphilly Study. British Journal of Nutrition. 1993. They measured animal fat intake rather than saturated fat in this study.

Dietary Fat and Risk of Coronary Heart Disease in Men: Cohort Follow-up Study in the United States. British Medical Journal. 1996. This is the massive Physicians Health Study. Don't let the abstract fool you! Scroll down to table 2 and see for yourself that the association between saturated fat intake and heart attack risk disappears after adjustment for several factors including family history of heart attack, smoking and fiber intake. That's because, as in most modern studies, people who eat steak are also more likely to smoke, avoid vegetables, eat fast food, etc.

Dietary Fat Intake and the Risk of Coronary Heart Disease in Women. New England Journal of Medicine. 1997. From the massive Nurse's Health study. This one fooled me for a long time because the abstract is misleading. It claims that saturated fat was associated with heart attack risk. However, the association disappeared without a trace when they adjusted for monounsaturated and polyunsaturated fat intake. Have a look at table 3.

Dietary Fat Intake and Early Mortality Patterns-- Data from the Malmo Diet and Cancer Study. Journal of Internal Medicine. 2005.

I just listed 10 prospective studies published in top peer-reviewed journals that found no association between saturated fat and heart disease risk. This is less than half of the prospective studies that have come to the same conclusion, representing by far the majority of studies to date. If saturated fat is anywhere near as harmful as we're told, why are its effects essentially undetectable in the best studies we can muster?

Studies that Support the Diet-Heart Hypothesis

To be fair, there have been a few that have found an association between saturated fat consumption and heart attack risk. Here's a list of all four that I'm aware of, with comments:

Ten-year Incidence of Coronary Heart Disease in the Honolulu Heart Program: relationship to nutrient intake. American Journal of Epidemiology. 1984. "Men who developed coronary heart disease also had a higher mean intake of percentage of calories from protein, fat, saturated fatty acids, and polyunsaturated fatty acids than men who remained free of coronary heart disease." The difference in saturated fat intake between people who had heart attacks and those who didn't, although statistically significant, was minuscule.

Diet and 20-Year Mortality From Coronary Heart Disease: the Ireland-Boston Diet-Heart Study. New England Journal of Medicine. 1985. "Overall, these results tend to support the hypothesis that diet is related, albeit weakly, to the development of coronary heart disease."

Relationship Between Dietary Intake and Coronary Heart Disease Mortality: Lipid Research Clinics Prevalence Follow-up Study. Journal of Clinical Epidemiology. 1996. "...increasing percentages of energy intake as total fat (RR 1.04, 95% CI = 1.01 – 1.08), saturated fat (RR 1.11, CI = 1.04 – 1.18), and monounsaturated fat (RR 1.08, CI = 1.01 – 1.16) were significant risk factors for CHD mortality among 30 to 59 year olds... None of the dietary components were significantly associated with CHD mortality among those aged 60–79 years." Note that the associations were very small, also included monounsaturated fat (like in olive oil), and only applied to the age group with the lower risk of heart attack.

The Combination of High Fruit and Vegetable and Low Saturated Fat Intakes is More Protective Against Mortality in Aging Men than is Either Alone. Journal of Nutrition. 2005. Higher saturated fat intake was associated with a higher risk of heart attack; fiber was strongly protective.

The Review Papers

Over 25 high-quality studies conducted, and only 4 support the diet-heart hypothesis. If this substance is truly so fearsome, why don't people who eat more of it have more heart attacks? In case you're concerned that I'm cherry-picking studies that conform to my beliefs, here are links to review papers on the same data that have reached the same conclusion:

The Questionable Role of Saturated and Polyunsaturated Fatty Acids in Cardiovascular Disease. Journal of Clinical Epidemiology. 1998. Dr. Uffe Ravnskov systematically demolishes the diet-heart hypothesis simply by collecting all the relevant studies and summarizing their findings.

A Systematic Review of the Evidence Supporting a Causal Link Between Dietary Factors and Coronary Heart Disease. Archives of Internal Medicine. 2009. "Insufficient evidence (less than or equal to 2 criteria) of association is present for intake of supplementary vitamin E and ascorbic acid (vitamin C); saturated and polyunsaturated fatty acids; total fat; alpha-linolenic acid; meat; eggs; and milk" They analyzed prospective studies representing over 160,000 patients from 11 studies meeting their rigorous inclusion criteria, and found no association whatsoever between saturated fat consumption and heart attack risk.

Where's the Disconnect?

The first part of the diet-heart hypothesis states that dietary saturated fat raises the cholesterol/LDL concentration of the blood. This is held as established fact in the mainstream understanding of nutrition. The second part states that increased blood cholesterol/LDL increases the risk of having a heart attack. What part of this is incorrect?

There's definitely an association between blood cholesterol/LDL level and heart attack risk in certain populations, including Americans. MRFIT, among other studies, showed this definitively, although the lowest risk of all-cause mortality was at an average level of cholesterol. The association between blood cholesterol and heart attack risk does not apply to Japanese populations, as pointed out repeatedly by the erudite Dr. Harumi Okuyama. This seems to be generally true of groups that consume a lot of seafood.

So we're left with the first premise: that saturated fat increases blood cholesterol/LDL. This turns out to be largely a myth, based on a liberal interpretation of short-term feeding studies. In fact, it isn't even true in animal models of heart disease. In the 1950s, the most vigorous proponent of the diet-heart hypothesis, Dr. Ancel Keys, created a formula designed to predict changes in blood cholesterol based on the consumption of dietary saturated and polyunsaturated fats. This formula is extremely inaccurate and has gradually been dropped from the modern medical literature. Yet the idea that saturated fat consumption increases blood cholesterol/LDL lives on...

This is it, folks: the diet-heart hypothesis ends here. It's been kept afloat for decades by wishful thinking, puritan sensibilities and selective citation of the evidence. It's time to put it out of its misery.

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High Cholesterol Foods Guide

By Matt Morrison

Knowing which foods to avoid can significantly increase your ability to control your cholesterol levels with your diet. Many foods that come from animals, eggs, and dairy are very high in cholesterol. Those are all natural foods that have high cholesterol which as not as bad as foods with unnatural cholesterol such as trans fat and even saturated fats. Trans fat and saturated fat are far worse than eating naturally occurring cholesterol because they cause your body to produce more cholesterol. These are foods that are even sometimes not considered "high cholesterol foods", but still raise your bodies LDL or bad cholesterol.

The foods with the largest concentrations of cholesterol are liver and eggs. There is a total of 213 mg of cholesterol in one egg. Here are some other foods that have high cholesterol:

• Cream cheese
• Duck
• Goose
• Ice cream
• Butter
• Whole milk
• Organ meats

Foods that are high in fat may not necessarily be know as high in cholesterol, but can be just as devastating to your cholesterol levels as anything. Saturated fats contribute more to raising your LDL cholesterol than any other part of your diet. Trans fats are man-made by heating liquid vegetable oil along with hydrogen. Anything that is labeled 'hydrogenated' has trans fat in it. Trans fats are even worse than saturated fats and should be avoided at all costs. In fact, even flies will avoid foods that contain trans fats. That should really tell you something.

Eating for healthy cholesterol levels begins with learning how to read food labels and being aware of all the high cholesterol foods. If you have high cholesterol, you should definitely see a physician and consider increasing your fiber intake along with eating cholesterol lowering foods.

To learn exactly how I lowered cholesterol and a bigger list of high cholesterol foods visit: http://www.decreasecholesterol.com/

Article Source: http://EzineArticles.com/?expert=Matt_Morrison

High cholesterol foods

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Butyric Acid: an Ancient Controller of Metabolism, Inflammation and Stress Resistance

An Interesting Finding

Susceptible strains of rodents fed high-fat diets overeat, gain fat and become profoundly insulin resistant. Dr. Jianping Ye's group recently published a paper showing that the harmful metabolic effects of a high-fat diet (lard and soybean oil) on mice can be prevented, and even reversed, using a short-chain saturated fatty acid called butyric acid (hereafter, butyrate). Here's a graph of the percent body fat over time of the two groups:

The butyrate-fed mice remained lean and avoided metabolic problems. Butyrate increased their energy expenditure by increasing body heat production and modestly increasing physical activity. It also massively increased the function of their mitochondria, the tiny power plants of the cell.

Butyrate lowered their blood cholesterol by approximately 25 percent, and their triglycerides by nearly 50 percent. It lowered their fasting insulin by nearly 50 percent, and increased their insulin sensitivity by nearly 300 percent*. The investigators concluded:

Butyrate and its derivatives may have potential application in the prevention and treatment of metabolic syndrome in humans.

There's one caveat, however: the butyrate group at less food. Something about the butyrate treatment caused their food intake to decline after 3 weeks, dropping roughly 20% by 10 weeks. The investigators cleverly tried to hide this by normalizing food intake to body weight, making it look like the food intake of the comparison group was dropping as well (when actually it was staying the same as this group was gaining weight).

I found this study thought-provoking, so I looked into butyrate further.

Butyrate Suppresses Inflammation in the Gut and Other Tissues

In most animals, the highest concentration of butyrate is found in the gut. That's because it's produced by intestinal bacteria from carbohydrate that the host cannot digest, such as cellulose and pectin. Indigestible carbohydrate is the main form of dietary fiber.

It turns out, butyrate has been around in the mammalian gut for so long that the lining of our large intestine has evolved to use it as its primary source of energy. It does more than just feed the bowel, however. It also has potent anti-inflammatory and anti-cancer effects. So much so, that investigators are using oral butyrate supplements and butyrate enemas to treat inflammatory bowel diseases such as Crohn's and ulcerative colitis. Investigators are also suggesting that inflammatory bowel disorders may be caused or exacerbated by a deficiency of butyrate in the first place.

Butyrate, and other short-chain fatty acids produced by gut bacteria**, has a remarkable effect on intestinal permeability. In tissue culture and live rats, short-chain fatty acids cause a large and rapid decrease in intestinal permeability. Butyrate, or dietary fiber, prevents the loss of intestinal premeability in rat models of ulcerative colitis. This shows that short-chain fatty acids, including butyrate, play an important role in the maintenance of gut barrier integrity. Impaired gut barrier integrity is associated with many diseases, including fatty liver, heart failure and autoimmune diseases (thanks to Pedro Bastos for this information-- I'll be covering the topic in more detail later).

Butyrate's role doesn't end in the gut. It's absorbed into the circulation, and may exert effects on the rest of the body as well. In human blood immune cells, butyrate is potently anti-inflammatory***.

Butyrate Increases Resistance to Metabolic and Physical Stress

Certain types of fiber reduce atherosclerosis in animal models, and this effect may be due to butyrate production produced when the fiber is fermented. Fiber intake was associated with lower blood markers of inflammation in the Women's Health Initiative study, and has been repeatedly associated with lower heart attack risk and reduced progression of atherosclerosis in humans. Butyrate also sharply reduces the harmful effects of type 1 diabetes in rats, as does dietary fiber to a lesser extent.

Butyrate increases the function and survival of mice with certain neurodegenerative diseases. Polyglutamine diseases, which are the most common class of genetic neurodegenerative diseases, are delayed in mice treated with butyrate (1, 2, 3). Many of you have probably heard of Huntington's disease, which is the most common of the class. I did my thesis on a polyglutamine disease called SCA7, and this is the first suggestion I've seen that diet may be able to modify its course.

Yet another interesting finding in the first paper I discussed: mice treated with butyrate were more cold-resistant than the comparison group. When they were both placed in a cold room, body temperature dropped quite a bit in the comparison group, while it remained relatively stable in the butyrate group, despite the fact that the butyrate group was leaner****. This was due to increased heat production in the butyrate group.

Due to the potent effect butyrate has on a number of bodily processes, I believe it may be a fundamental controller of metabolism, stress resistance and the immune system in mammals, similar to omega-6:3 balance.

An Ancient Line of Communication Between Symbiotic Organisms

Why does butyrate have so much control over inflammation? Let's think about where it comes from. Bacteria in the gut produce it. It's a source of energy, so our bodies take it up readily. It's one of the main molecules that passes from the symbiotic (helpful) bacteria in the gut to the rest of the body. It's only logical that the body would receive butyrate as a signal that there's a thriving colony of symbiotic bacteria in the gut, and induce a tolerance to them. The body may alter its immune response (inflammation) in order to permit a mutually beneficial relationship between itself and its symbionts.

A Change of Heart

Butyrate has caused me to re-think my position on fiber-- which was formerly that it's irrelevant at best. I felt that fiber came along with nutrient-dense whole plant foods, but was not beneficial per se. I believed that the associations between fiber intake and a lower risk of a number of diseases were probably due to the fact that wealthier, more educated, healthier people tend to buy more whole grains, fruit and vegetables. In other words, I believed that fiber intake was associated with better health, but did not contribute to it. I now feel, based on further reading about fiber and short-chain fatty acids like butyrate, that the associations represent a true cause-and-effect relationship.

I also didn't fully appreciate the caloric contribution of fiber to the human diet. In industrialized countries, fiber may contribute 5 to 10 percent of total calorie intake, due to its conversion to short-chain fatty acids like butyrate in the large intestine (free full text). This figure is probably at least twice as high in cultures consuming high-fiber diets. It's interesting to think that "high-carbohydrate" cultures may be getting easily 15 percent of their calories from short-chain fats. Since that isn't recorded in dietary surveys, they may appear more dependent on carbohydrate than they actually are. The Kitavans may be getting more than 30 percent of their total calories from fat, despite the fact that their food is only 21 percent fat when it passes their lips. Their calorie intake may be underestimated as well.

Sources of Butyrate

There are two main ways to get butyrate and other short-chain fatty acids. The first is to eat fiber and let your intestinal bacteria do the rest. Whole plant foods such as sweet potatoes, properly prepared whole grains, beans, vegetables, fruit and nuts are good sources of fiber. Refined foods such as white flour, white rice and sugar are very low in fiber. Clinical trials have shown that increasing dietary fiber increases butyrate production, and decreasing fiber decreases it (free full text).

Butyrate also occurs in significant amounts in food. What foods contain butyrate? Hmm, I wonder where the name BUTYR-ate came from? Butter perhaps? Butter is 3-4 percent butyrate, the richest known source. But everyone knows butter is bad for you, right?

After thinking about it, I've decided that butyrate must have been a principal component of Dr. Weston Price's legendary butter oil. Price used this oil in conjunction with high-vitamin cod liver oil to heal tooth decay and a number of other ailments in his patients. The method he used to produce it would have concentrated fats with a low melting temperature, including butyrate, in addition to vitamin K2*****. Thus, the combination of high-vitamin cod liver oil and butter oil would have provided a potent cocktail of fat-soluble vitamins (A, D3, K2), omega-3 fatty acids and butyrate. It's no wonder it was so effective in his patients.


* According to insulin tolerance test.

** Acetate (acetic acid, the main acid in vinegar), propionate and butyrate are the primary three fatty acids produced by intestinal fermentation.

*** The lowest concentration used in this study, 30 micromolar, is probably higher than the concentration in peripheral serum under normal circumstances. Human serum butyrate is in the range of 4 micromolar in British adults, and 29 micromolar in the hepatic portal vein which brings fats from the digestive tract to the liver (ref). This would likely be at least two-fold higher in populations eating high-fiber diets.

**** Due to higher mitochondrial density in brown fat and more mitochondrial uncoupling.

***** Slow crystallization, which selectively concentrates triglycerides with a low melting point.

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20.00 | 0 comments

Five Big Steps Towards Creating Effective Healthy Eating Plans

There are so many healthy eating plans, fad-diets, weight loss programs and such around today it is hardly surprising that you might be left feeling rather confused about what you should and should not be eating.

Whilst an opportunity should never pass to recall that for those seeking an effective diet that will result in weight loss the overall aim should be to achieve an energy deficit. That is to say you need to consume less energy (in calories) than you use through activity, on a daily basis. This is the only way you lose weight in reality. But any weight loss program should always also be a healthy eating plan.

In fact there are certain key things that you should do when it comes to modifying your diet and improving your food habits that can profoundly influence your general health. A few simple (if not always easy!) changes can provide you with the basis of healthy eating plans that will benefit your wellness and well-being, as well as help you lose a few pounds!

The fact is that people have generally drifted into poor eating habits because it is all too easy (at least in the developed Western world) to be tempted by the sophisticated marketing of food manufacturers and purveyors. Most grocery superstores run offers that are hard to resist and it now seems the norm to fill your shopping trolley to the brim with piles of processed food options. It is a wonder that we ever survived as a species for the last couple of hundred thousand years without microwaves!

But here are five big steps you can take to start creating a healthy eating plan that will be better for your general well-being as well as your waistline:

STEP 1: Quit the sweet stuff. Stop eating ANY sugary foods/sugar. This includes cakes, confectionery, chocolates, sugar in tea/coffee, and not forgetting processed foods, most of which contain quantities of sugar to enhance their 'addictive' qualities.
WHY: Sugar in particular provides food for yeasts helping them to flourish within your body. An overgrowth of yeast can lead to all sorts of health problems both internally and externally. In the long term yeast, such as Candida, can pose a serious threat to health. Quitting sugary foods is a big step forward towards containing the problem of potentially harmful parasitic micro-organisms like this.

STEP 2: Say no to processed! This step relates to the first action point. Give up eating mass-produced, processed foods (which includes tinned, frozen, dried and chilled varieties! Or any other pre-prepared and chemically contrived food-stuffs.) Such so-called 'added value' foods are short on the ingredients you need and big on the stuff you do not require!
WHY: These ubiquitous products generally contain too much sugar, the wrong kind of salts, and a variety of other potentially toxic chemicals used as flavor enhancers, preservatives, colorants or textural modifiers, that can all undermine your natural immunity. These foods contribute to acidification of your system and may have other toxic effects.

STEP 3: Go green. Eat loads of green vegetables. For those who have not been big vegetable consumers this may seem challenging at first but try and sample as many greens as often as you can as you break free from the chains of sugars and processed foods.
WHY: Green foods all contain chlorophyll, which strengthens and supports healthy blood production. They also provide a range of essential vitamins and nutrients. Also green vegetables have a potent alkalizing effect which offsets the acidifying impact of processed food, stress and toxic-chemical that surround us from air-borne-pollutants such as fumes and air fresheners, as well as those toxins absorbed through the skin via body products and so on. Creating a positive alkaline balance within your system is one major factor in achieving and sustaining true, good health.

STEP 4: Drink up! Consume plenty of clean, fresh water. A good quality mineral water from a mountain source that has no nitrate residues (indicative of agricultural chemical contaminants) or home-distilled water is also a good choice. You should aim to drink around 2 to 3 liters of water a day. Its not too hard to do if you drink about a quarter liter every hour or so steadily through the day. This will take some getting used to, as it will initially make you want to go to the toilet frequently, but your body will soon adapt and appreciate the proper hydration.
WHY: This is an important strategy as we are naturally made up of some 80% or more water and as we age we gradually de-hydrate. Dehydration is a common problem in the modern, developed world because we do so many things to encourage the loss of natural fluids. Becoming well hydrated has numerous benefits including the fact that toxins are more readily flushed from our system. You will also find that your concentration span increases and most likely your skin, hair and nails will improve. Also it has been suggested that thirst is often mistaken for hunger leading to the consumption of unnecessary calories, so being well hydrated will reduce this likelihood and ultimately help you drop those pounds!

STEP 5: Become a salt connoisseur. Buy and consume only quality (preferably organic) sea salt that is rich in natural minerals on and (if necessary) in your food. BUT cut out any other kind of salt (and salty products - always check labels as it may not always be obvious from the taste!).
WHY: Contrary to popular mythology salt is NOT bad for you IF it is the right kind of salt. In fact it is absolutely essential, and evidence is emerging that some ailments stem from not consuming enough salt (those who consume the right salts in appropriate quantities have also been shown to live longer). Typical table salts are usually adulterated with certain chemicals to keep them flowing and which are deleterious to your health. It is the typical adulterated table salt that you should be reducing and eradicating from your diet

There are of course more things you need to do to ensure that your new healthy diet is as good as it can be and further steps will be published soon. For now these five simple sounding, but for many people challenging, steps should become the cornerstone of both your future healthy eating plans, and your greater well-being!

More weight loss tips, advice and the latest weight loss program reviews from author and Dieting Coach Phil Ian Goode at http://www.DietingCoach.org -- If you are trying to lose a few pounds, and become fitter and healthier, be sure to call by and grab the complimentary "Dieting Coach 7-part weight loss course" for more help in developing your own healthy eating plans.

Article Source: http://EzineArticles.com/?expert=Phil_Ian_Goode

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01.17 | 0 comments

A Vegetarian Christmas Dinner

Tradition says that the centerpiece at a Christmas dinner is the turkey. For vegetarians, a turkey just won’t do. If you are vegetarians or have vegetarian friends attending your Christmas dinner, here are some ideas for vegetarian dishes to add to the menu.

There are different types of vegetarianism. You have traditional vegetarians who do not eat any meat or meat byproducts and then those who eat some dairy or seafood. Keep that in mind when cooking for them at Christmas dinner.

Add a few extra vegetable dishes, but watch the ingredients. Many people season their vegetables with some sort of meat. Forego that tradition this year and try some different spices to flavor the side dishes. Garlic is a good addition for asparagus and green beans.

Usually when a vegetarian is attending dinner, everyone brings a green bean casserole. While it is a good side dish, it isn’t a meal if five or six people bring a green bean casserole. Where is the variety? Other vegetables are great for Christmas dinner. How about a potato and corn chowder or a sweet potato casserole?

When it comes to the main course, you can still have turkey. If the vegetarians that you know eat seafood, add a pecan crusted salmon to the menu. It provides lots of protein and flavor. Salmon goes with green vegetables and any other side dishes you choose to bring.

Pasta is a dish that can be enjoyed by vegetarians and non-vegetarians alike. Fettuccine Alfredo can be prepared using canned sauce. Have shrimp and diced chicken on the side so dinner guests can choose what they want to add to their pasta.

The point is not to make the vegetarian guest feel out of place at your Christmas dinner. Add menu items that everyone will enjoy but are also appropriate for any vegetarians in the group.

If the meal is a vegetarian gathering, fashion a turkey breast out of seasoned tofu to keep with tradition. Pair with cornbread stuffing and meatless gravy for added flavor. Tofu has the distinction of taking on the flavor of whatever it is cooked or prepared with.

Desserts are usually easier to manage. Remember to use soy milk in recipes that call for milk or try non-dairy recipes like a gelatin mold, cookies, or brownies. Another idea is to ask a few guests to supply the desserts for the Christmas dinner. Ask all guests to prepare desserts that don’t contain dairy or meat products.

Vegetarian Christmas dinner ideas help you prepare a feast that is friendly to those who don’t eat meat. While they understand that some people will be eating meat, be sure to provide them with good foods to choose from as well.

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08.57 | 0 comments

Dr. Rosedale Replies

A few months ago, I posted link to an article by Dr. Ron Rosedale and made a few comments about it. Dr. Rosedale has sent a reply to my comments, which I have agreed to publish as a new post because they may be of interest to readers. In the following exchange, my numbered comments are in quotes and Dr. Rosedale's replies follow them.

Dr. Rosedale's Comments

1. Dr. Rosedale says that insulin's ability to regulate blood sugar is a minor role, and that other hormones do the same thing. Tell that to a type 1 diabetic. Excessive blood glucose is Not Good, and that's what you get if there isn't enough insulin around.

What I have said was that insulin does not control glucose levels in the blood, and that insulin's biological purpose (not ability) plays only a minor role in BS control... and that is a correct statement. Insulin reduces blood glucose by storing it for a rainy day as glycogen and fat, but not for the purpose of regulating blood sugar levels. The control of BS is in an upward direction, not a downward direction. The problem in our evolutionary history was to have enough BS for emergency anaerobic respiration and for those tissues that require it such as red blood cells. Lowering blood sugar was never a priority in our history. For one, it didn't rise much very often. There wasn't much glucose around. Uncooked rice and potatoes, etc., are mostly indigestible. The sugar that was around, such as in fruit, required considerable effort to obtain therefore lowered the sugar prior to obtaining it. Also, the sugar that is in fruit is largely fructose which doesn't convert that much into glucose but rather into fat in the liver. Even if it did raise blood sugar levels, even if it did cause diabetes in evolutionary time, nature would consider that irrelevant as it wouldn't have killed people prior to the reproductive years, only post-reproductively when nature doesn't give a damn.

Furthermore, insulin's major purpose goes way beyond sugar. At the very least, it is a nutrient storage hormone being relevant not only in glucose storage, but also in fat and protein (amino acid) storage. It also plays a significant role in micronutrient storage and conversions. However, overwhelmingly more important, is insulin's role as a nutrient sensor greatly influencing genetic expression and modifying the rate of aging by up or down regulating maintenance and repair.

2. I'm not convinced by the theory that organisms balance reproduction and repair, emphasizing one at the expense of the other. The amount of energy it takes to fuel cellular repair processes is negligible compared to the amount it takes to maintain body temperature, fuel the brain and contract skeletal muscles. Why not just have the organism eat an extra half-teaspoon of mashed potatoes to fuel the heat-shock proteins and make a little extra catalase? I think the true reasons behind lifespan extension upon caloric restriction will turn out to be more complex than a balance between reproduction and repair.

Stephan does not have to be convinced. Almost everybody who studies the biology of aging is convinced that there is a dichotomy between reproduction and maintenance and repair and that biologically a cell can spend the majority of available resources towards one or the other, but not both. This can actually be shown genetically as the up or down regulation of the expression of genes regulating heat shock proteins, intracellular antioxidant systems, DNA repair enzymes, "garbage collection", etc versus the up or down regulation of genes which regulate reproductive behavior. It should also be noted that excessive reproductive behavior is, in individual cells of multicellular organisms, a strong predisposition to cancer. Furthermore, Stephan’s statement that it takes negligible energy for maintenance and repair is very wrong. In fact one could make the argument that almost all of the energy spent by both individual cells and by the cell societies of multi-celled organisms when not reproducing is towards maintenance and repair.

3. I disagree with the idea that carbohydrate itself is behind elevated fasting insulin and leptin. Just look at the Kitavans. They get 69% of their calories from high-glycemic-load carbohydrates, with not much fat (21%) or protein (10%) to slow digestion. Yet, they have low fasting insulin and remarkably low fasting leptin. I believe the fasting levels of these hormones are more responsive to macronutrient quality than quantity. In other words, what matters most is not how much carbohydrate is in the diet, but where the carbohydrate comes from. The modern Western combination of carelessly processed wheat, sugar and linoleic acid-rich vegetable oil seems to be particularly harmful.

It is not where the carbohydrates come from, but where the carbohydrates go. In other words, what carbohydrates are digested into, i.e what the cells are being fed. Feeding them glucose, fructose, galactose and amino acids as energy (as opposed to using the amino acids whole as structural components) is bad.

Stephan himself could answer this one. It's not the percent of calories from carbohydrates that is relevant; it is the absolute amount of non-fiber carbohydrates that is relevant as the glycemic load.

A few further comments on the Kitavans, though I really am not an expert on their diet:

I find that indigenous diets are only partially helpful as there are so many variables that can go unaccounted for. I prefer the more elementary sciences to form opinions. However, it sounds like there really isn't that much non-fiber carbohydrate in the diet and there is considerable fiber, fish and coconut oil, and moderate to low protein, all of which are quite fine for health. If it is known, the total gram quantities of macronutrients would be good to know. Another important point; what is their lifespan? It sounds like it might be long, but it would be nice to know a more accurate figure. It is not weight loss that we should be after, it is health as indicated by a long and youthful lifespan. Another point; though they (the Kitavans) may be doing well if one defines well as better than most human counterparts, it isn't really saying much. The majority of society eats so badly that it really is not difficult to eat a diet that is better. What I am after is not just better, but best. Perhaps one could take the Kitavan diet and improve upon it by reducing the non-fiber carbohydrate content and perhaps adding more beneficial fats and oils. It is quite possible, in fact probable, that there have been no human societies that have eaten an ideal diet. We can only use what modern science is telling us to come up with this.

My Reply to Dr. Rosedale

Thank you for your comments.

1. I agree with you that control of blood sugar is not insulin's only purpose, and that there are other mechanisms of blood glucose control. There were several papers published recently showing that type 1 diabetic rats (lacking insulin) can be restored to a normal blood glucose level and near-normal glucose tolerance by infusing leptin into the lateral or the third cerebral ventricles (1, 2). This was totally independent of insulin, because the rats weren't producing any. And yes, insulin signaling influences lifespan in a number of animal models.

However, insulin is still the primary controller of blood sugar under normal circumstances, as shown in type 1 diabetes where the primary defect is in insulin production. Furthermore, excessively elevated glucose is damaging per se, due to protein glycation, competition with vitamin C, etc. Therefore, the glucose-controlling function of insulin is important.

I do not agree that glucose from starch and fruit played an insignificant role in human evolution. A number of modern hunter-gatherers eat a significant amount of starch, and our ancestors probably did as well, as soon as they could cook. The timeline of cooking is debated, but we've probably been doing it for at least half a million years, or as long as Homo sapiens has existed. Fruit sugar is roughly 50% glucose, as is honey.

2. As someone who spent two years in the field of aging research, I don't see a scientific consensus on the idea that reproduction and aging are in balance with one another. The two correlate with one another in some, but not all models. I was at a seminar just the other day by Dr. Linda Partridge, from the Max Planck institute, and she was talking about her lifespan experiments in fruit flies. She was able to independently modify lifespan and fecundity using amino acid restriction, leading her to the conclusion that there is no link between the two in her model. She published these data recently in the journal Nature (reference).

Regarding the energy required for cellular maintenance, a little math is instructive here. I eat maybe 3,200 calories a day, which is normal for an active male of my weight. My basal metabolic rate is roughly 1,700 kcal per day. So 1,500 of my calories have already gone to moving my skeletal muscles. Of the basal metabolic rate, the vast majority comes from maintaining body temperature. Thermogenesis is why cold-blooded animals only need to eat a fraction of the calories mammals do. Then there's cardiac function, and smooth muscle activity, which eat up more calories. Then there are the energy-intensive cellular processes of maintaining ionic gradients across cell membranes (which is why the brain eats up 20% of our calories) and protein synthesis.

After you subtract out all those functions, only a small fraction of total caloric intake is left for other cellular processes. So the caloric needs for processes that combat cellular aging (DNA repair, etc.) are quite low, compared to overall energy requirements. This is consistent with the fact that naked mole rats, which live ten times longer than Rattus norvegicus, have a similar basal metabolic rate to one another. Keeping cells from being damaged is not a particularly energy-intensive process, and so we have to look elsewhere for the reason why it hasn't been prioritized by evolution.

3. The Kitavan diet is high in digestible starch. The foods they eat have been characterized for starch content, glycemic index, and fiber content. Their diet overall has a high glycemic load, is 69% carbohydrate by calories, and is similar in calories to the American diet. They have a low BMI, a low fasting insulin and low fasting glucose. I agree that there are many factors at play here, and the example of the Kitavans doesn't necessarily give carbohydrate a free pass in all situations. But it does show that a high carbohydrate intake, at least under certain circumstances, is compatible with low fasting insulin, high insulin sensitivity, leanness, and apparent good health.

I also agree that the Kitavans are not really a good model of longevity. Although they live a long time relative to other non-industrial cultures, and have individuals exceeding 95 years old, they don't have a longer average lifespan than people in affluent nations. One can guess that it's due to a lack of modern medical care to treat infectious diseases, and I think that's likely to play a role, but ultimately it's speculation. It's an open question whether you could improve their lifespan by reducing the non-fiber carbohydrate content of their diet, but I'm skeptical.

In the end, it's also an open question whether or not you can extend life by restricting carbohydrate. For the typical overweight American who responds well to carbohydrate restriction, it's reasonable to speculate that it might. For an insulin-sensitive, lean American, it's not clear that it would have much benefit, outside of reducing potentially harmful foods such as gluten and sugar. Although insulin signaling is probably tied up with lifespan in humans, as in many other species, no one has shown that post-meal insulin spikes caused by carbohydrate, as opposed to chronically elevated insulin and insulin resistance, is harmful. The story is not as simple as "more serum insulin = shorter lifespan".

Is there any evidence that carbohydrate restriction extends lifespan in a non-carnivorous mammal such as a rodent or monkey? I'm open to the possibility, but I haven't seen any studies. I'll look forward to them.

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19.00 | 0 comments

Healthy Christmas Dinner Suggestions

The hardest time to stick to a diet is around the holidays. Everyone wants to sample the desserts and filling foods on the dinner table. This Christmas, choose healthier menu items for your Christmas dinner.

It is not uncommon for people to gain a few pounds during Christmas. After a week of eating every scrumptious thing in sight, it’s a wonder anyone can move. This Christmas, you can help yourself and your family by slimming down traditional recipes.

Adapting Christmas recipes to healthier versions doesn’t mean that they have to taste bland. On the contrary, these dinner recipes can be full of flavor. It is fat we are trying to avoid.

Simple changes are the easiest and best to make. Some simple substitutions involve the most fattening ingredients. For example, use liquid oil and applesauce in place of liquid oil alone. Use margarine in place of butter and sugar substitutes instead of pure sugar. Many recipes have suggestions for healthy substitutions.

We eat too much and our portion sizes are out of control. Making simple substitutions lowers the fat content of our Christmas dinner dishes even if we eat a bit too much. For home made recipes, substitutions will go on feel and experience.

When making gravy for the turkey, begin with a can or jar of fat free turkey gravy. Add the turkey drippings from the baking pan to the fat free gravy. Season the food to taste. For thicker gravy, add some chicken broth and a few instant potato flakes to the drippings before adding it to the fat free gravy.

Mashed potatoes are a favorite Christmas dinner side dish to complement turkey and gravy. When making the potatoes, substitute half of the potatoes with cauliflower. Mash both together well.

Serve a soup and salad before putting the main courses on the table. A low fat vegetable soup like tomato and a simple green salad fills part of the stomach and everyone will eat less later on. Make available an assortment of low fat salad dressings for the salad.

Even the Christmas dinner turkey can slim down. Instead of preparing an entire twenty pound turkey, opt for a turkey breast instead. To maintain tenderness and moistness, marinade the thawed turkey breast before cooking. Remove any skin before serving.

One place we often fill up on empty calories is beverages. Instead of soda, serve punch sweetened with sugar substitute like Splenda®. Ice tea can also be sweetened with sugar substitute and lemons. Flavored waters are another option.

Christmas dinner doesn’t have to be fattening to be delicious. With a few healthy tweaks, many won’t notice the difference. This year, expand your repertoire of healthy Christmas dinner choices instead of expanding the waistline.

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16.25 | 0 comments

Malocclusion: Disease of Civilization, Part IX

A Summary

For those who didn't want to wade through the entire nerd safari, I offer a simple summary.

Our ancestors had straight teeth, and their wisdom teeth came in without any problem. The same continues to be true of a few non-industrial cultures today, but it's becoming rare. Wild animals also rarely suffer from orthodontic problems.

Today, the majority of people in the US and other affluent nations have some type of malocclusion, whether it's crooked teeth, overbite, open bite or a number of other possibilities.

There are three main factors that I believe contribute to malocclusion in modern societies:

1. Maternal nutrition during the first trimester of pregnancy. Vitamin K2, found in organs, pastured dairy and eggs, is particularly important. We may also make small amounts from the K1 found in green vegetables.
2. Sucking habits from birth to age four. Breast feeding protects against malocclusion. Bottle feeding, pacifiers and finger sucking probably increase the risk of malocclusion. Cup feeding and orthodontic pacifiers are probably acceptable alternatives.
3. Food toughness. The jaws probably require stress from tough food to develop correctly. This can contribute to the widening of the dental arch until roughly age 17. Beef jerky, raw vegetables, raw fruit, tough cuts of meat and nuts are all good ways to exercise the jaws.
   

And now, an example from the dental literature to motivate you. In 1976, Dr. H. L. Eirew published an interesting paper in the British Dental Journal. He took two 12-year old identical twins, with identical class I malocclusions (crowded incisors), and gave them two different orthodontic treatments. Here's a picture of both girls before the treatment:


In one, he made more space in her jaws by extracting teeth. In the other, he put in an apparatus that broadened her dental arch, which roughly mimics the natural process of arch growth during childhood and adolescence. This had profound effects on the girls' subsequent occlusion and facial structure:

The girl on the left had teeth extracted, while the girl on the right had her arch broadened. Under ideal circumstances, this is what should happen naturally during development. Notice any differences?

Thanks to the Weston A Price foundation's recent newsletter for the study reference.

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20.00 | 0 comments