Milk Products: Forget pasteurized cow milk products (milk, certain cheese, sour cream, half & half, ice cream, cottage cheese and yogurt). If you only knew all the potential problems from pasteurized milk, you’d swear it off forever. Dr. Page found out that pasteurized milk was actually more detrimental than sugar for many people. Avoiding dairy will make it much easier for you to attain your optimal level of health and hormonal balance. Raw butter, however, is an excellent source of essential nutrients and vitamins. Raw goat’s and sheep milk products are better alternatives because their genetic code and fat content is apparently more like humans. I’d still be cautious with these, however.
There has been a lot of hype about using soymilk and rice milk to replace dairy. While they sound like healthy alternatives, what they really are is highly processed foods that are primarily simple carbohydrates. You are better off doing without these as well. Of course Vitamite®, Mocha Mix®, and the other dairy substitutes are highly-processed nutrient-depleted products that honestly should not be considered a food.
Liquids: Water is the only substance that qualifies as an ideal liquid. Most diseases could be explained on the basis of dehydration. It should be considered the first and largest part of your food plan. The minimum number of ounces of water to be consumes is ½ your body weight in pounds. It should be consumed in small amount throughout the day rather in large glasses sporadically. You might set your water glass or bottle near you to be sipped frequently. All water consumed should be chlorine and fluoride free. Spring water that has a low mineral content seems to be best for most people’s needs. Tap water, even when purified by charcoal and reverse osmosis, is often not as pure as it should be in terms of mineral content. Nevertheless, it is more important to consume water of even modest quality than it is to substitute it for other liquids.
Avoid all soda and especially those with artificial sweeteners. No coffee until you are fully recovered, and then only in moderation if you have the metabolism for it. For every cup of coffee, you need to drink an extra equivalent amount of water since coffee is a diuretic. Fruit juices are forbidden because of their high fructose content and dumping of sugar into the blood stream. An occasional small glass of vegetable juice with a meal is probable okay, but I hope you’ll feel the difference that using water in adequate quantity throughout the day will be enough to convince you how much better water really is…
The most important life-giving substance in the body is water. The daily routine of the body depends on a turnover of about 40,000 glasses of water a day. In the process, your body loses at a minimum of 6 glasses a day, even if you don’t do anything. With movement, exercise, and sugar intake (that’s right) etc. you can require up to over 15 glasses of water a day. Consider this – the concentration of water in your brain has been estimated to be 85% and the water content of your tissues like your liver, kidney, muscle, heart, intestines, etc are 75% water. The concentration of water outside of the cells is about 94%. That means that water wants to move from the outside of the cell (where it is diluted) into the cell (where it is more concentrated) to balance out things. The urge water has to move is called hydroelectric power. That’s the same electrical power generated at hydroelectric dams (like Hoover Dam). The energy made in your body is in part hydroelectric. I just know you wouldn’t mind a little boost in energy.
If you enjoy wine or beer and still insist, there are some guidelines. First, drink only with meals. Red wine has less sugar and probably more of the beneficial polyphenols than white wines. Most of the good foreign beer is actually brewed and contains far more nutrients than the pasteurized chemicals called beer made by the large commercial breweries in the United States. Trader Joe’s usually has a good selection. Less is better. Occasional rather than regular. Because coffee and alcohol force you to lose water, you’ll have to drink more water to compensate.
Part III ..................
Wednesday, January 12, 2011
Tuesday, January 11, 2011
Page Diet - Intoduction
In the book "Why We get Fat" Gary Taubes states that insulin and blood glucose level determine why we get fat and develope disease over time. He suggests a low carbohydrate diet to control insulin and ultimately how fat we get. I suggest using the Page Diet to achieve this goal.
This food plan is designed to assist your body in its ability to create and maintain "balanced body chemistry." Dr. Melvin Page’s food plan is not only extremely helpful but in many cases essential to control blood sugar and hormone imbalances and balance all types of imbalanced body biochemistry. At the famous Page Clinic in Florida, blood chemistry panels were done every three to four days on all patients. Dr. Page based his food plan from the research of Drs. Price and Pottenger, who showed the relationship of diet to health, both physical and emotional. The diet plan was proven true when blood chemistry panels of thousands of patients normalized without any other intervention. Many of today’s popular diets are based on Dr. Page’s work.
Dr. Page emphasized removing absolutely all refined carbohydrates (such as sugar and processed flour) and cow’s milk from the diet. On the food list sheet attached, notice the percentage of carbohydrates is indicated. Dr. Page felt that it was not only important to eat quality proteins and fats, but quality carbohydrates as well.
The longer you are on this program and the more closely you follow it, the easier it will be to stick to it. This will result in your feeling and looking so much better than you did on your old way of eating. As you become healthier, your cravings for those foods that are not the best choices for you will diminish. Old habits are hard to break, so take your time to change your diet habits so you don’t slip into your old way of eating.
Foods to Eat and Not Eat
Proteins: Eat small amounts of proteins frequently. It is best if you have some protein at each meal. It need not be a large amount at any one time. In fact, it is best if you eat smaller amounts (< 3-4 ounces of meat, fish, foul, or eggs at a time). Both animal and vegetarian sources of protein are beneficial. Animal proteins contain all the essential amino acids and they do so in the ratios that maximize their utilization to humans. Choose a variety of meat products and try to find the healthiest options available, i.e. free range and organic, whenever possible. This is any meat with the visible fat trimmed away. Meat is a particularly concentrated source of vitamins A, E and the entire B complex. Vitamin D and B12 are found only in animal products.
Wheat contains all the essential amino acids; but to get enough of the ones that are scarce in supply: for a man weighing 175 lbs (80 kg) he would have to eat 3.3 lbs of white bread vs 0.75 lbs of meat to reach the same safe levels of protein.
There is concern about pork because of its similarity to humans and an inability of pigs to sweat that result in an accumulation of toxins that is independent of their diet. About 70% of the chickens grown for meat in the U.S. are fed roxarsone, which contains arsenic. Some of the arsenic is retained in the chicken meat you eat. Organic chicken should be free of arsenic additive. Beef and lamb should be grass-fed and organic - grass provides healthier fat than the grain fed meat (no risk of “mad-cow” either). For most people, eggs are a high quality source of protein. Eat the whole egg; the lecithin and other nutrients in the yolk are essential to lower blood fat and improve liver and brain function. With any protein, the way in which you prepare it is critical. For beef, lamb, and fish, the closer to raw or rare the better it is for you.
Avoid frying. Grilled, broiled, steamed, soft boiled, or poached is best.
Vegetables: Eat more, more, more! While almost everybody can eat more vegetables, it is an especially important for you. Eat a variety vegetables as outlined in the chart you received, although make the green leafy type your preference. This includes spinach, chard, beet greens, kale, broccoli, mustard greens, etc. Sorry, chocolate is not a vegetable.
As above, the quality of your produce (fresh and organic preferred), and the method of preparation is important. The vegetables should be the vegetables that are in season. Raw is preferred with lightly steamed or sautéed as your second choice for the all vegetables. Get your children to have vegetables with a dip if necessary. The goodness in the vegetable outweighs most of the negatives of the dip.
Sauté only in butter or olive oil; or both in combination the oil will keep the butter from burning. Use lettuces with a rich green color, sprouts and raw nuts for salads. Iceberg lettuce is one of the least nutritious types. Don’t make salads your only choice for vegetables. Substitute nuts for croutons.
While vegetable juice does sound healthy, the act of chewing is important. Chewing activates the part of your brain that controls your appetite and prepares your GI tract for digestion. Wheat grass and the "green food" products should also be mentioned. For many people who are depleted in nutrients, these seem to provide a lift. But large amounts of green foods can be irritating to your colon and should be used sparingly as well. Remember that man is not designed to be a grass eater. Trying to outsmart the maker with "super foods" may not only be ignorant but arrogant as well.
When clinicians discussed plant food they would allow in there diets, they typically did so on the basis of carbohydrate content:
Most importantly ALL forms bread contain large proportion of carbohydrate, varying from 45-65%; and the percentage in toast as high as 60%.
Fruits: In addition to the advantages with chewing your food, there is an even more important reason not to drink fruit juice. Fruit juice is loaded with the simple sugar, fructose, which is shunted into forming triglycerides and ultimately stored as fat. Without the fiber in the fruit, juice sends a rapid burst of fructose into the blood stream. When you do eat fruit, only eat one type of fruit at a time on an empty stomach; second, avoid sweet fruits (like very ripe bananas and the tropical fruits on the food Phase 2 list available at the office); and third, eat only fresh and organic when possible. Wild berries are a good choice for fruit intake.
Carbohydrates: This is a very tricky area. Most people classify carbohydrates as either complex or simple/processed. Unfortunately, for most patients suffering with imbalance problems almost any carbohydrate is a no-no. It is a physiological fact that the more carbohydrates you eat the more you will want. Craving carbohydrates is a symptom of an imbalance; use this craving to monitor your progress. Overall, eat vegetables as your carbohydrate choice and limit grains (even the whole grains can be trouble). When you do eat whole grains, only have in moderation and only at dinner. If you start the day with carbohydrates, you are more likely to crave them throughout the day, and then you’ll eat more and it’s down hill from there. Absolutely stay away from breads (100% rye only bread is the least of the evils), muffins, cookies, candies, crackers, pastas, white rice and most baked goods. All forms of bread contain a large portion of carbohydrate, varying from 45-60 percent.
Green vegetables are the carbohydrate of choice – including lettuce, cucumbers, spinach, asparagus, broccoli, kale; which al constitute only five percent carbohydrates by weight.
There’s another dark side to carbohydrates that isn’t talked about much – the connection to weight gain, elevated cholesterol and triglycerides, and cancer. You don’t even need to know the details to get the idea how much trouble are carbohydrates.
No more than 80-100 calories (20-25 grams) of carbohydrate at each meal coming from green vegetables.
Grains: There has been a tremendous amount of debate regarding grains. Whole unprocessed grains can be rich sources of vitamins and minerals, but with soil depletion and the special strains of grain that modern agriculture has developed, it isn’t clear what nutrients remain. When scholars study disease patterns and the decline of various civilizations, many of the degenerative diseases developed when cultivation of grains became part of their culture. Allergic reactions, chemicals naturally found in certain grains, lack of the appropriate enzymes, and the carbohydrate content of grains make them a source of trouble for many individuals. My opinion at this time is to minimize grains such as wheat and barley. Unprocessed rye, rolled oats, and brown rice can be considered on occasion to give you more variety. Some of the Danish and German brown breads like pumpernickel seem to be nutritious. Sprouting or soaking grain in water overnight seems to alter its character to a more valuable and probably safer nutrient. Reminder corn is a grain.
Sweeteners: Use only a small amount of raw Tupelo honey or Stevia as sweetener. Absolutely no Nutra-Sweet, corn syrup, or table sugar. Although Dr. Page did not allow raw cane sugar, it does provide the nutrients to aid in its metabolism. If you cheat, be smart. Use only raw cane sugar (called Succanat or Sugar In The Raw® in the brown bags) in small amounts and only with a meal. Saccharin and Sucralose in small quantities are the lesser of the sugar-free evils, but the “need for sweet” suggests that there is an imbalance in your biochemistry. Aspartame creates more problems than it solves because it stimulates the tongue as being sweet, which in turn stimulates brain receptors for anticipation of sweet. When it does not arrive, you crave sweets to satisfy what the brain expected to receive. It will take 12-18 months to reprogram your brain to stop craving sweets! It is no wonder that studies show that more calories are consumed by those who use artificial sweeteners than those who consume whole foods that are natural sweet.
Fats: You may be surprised that most Americans are actually deficient in fat – specifically fats called essential fatty acids. So please use olive oil (cold pressed, extra virgin), walnut oil, flaxseed, coconut, sesame and grapeseed oils. These are all actually beneficial. Cook only with raw organic butter, sesame oil or olive oil. Avoid all hydrogenated and partially hydrogenated fats – margarine, crackers, chips, fried foods, etc. They are poisons. Because peanut butter, even if raw and without the typical hydrogenation, is actually 28% carbohydrate, use peanuts and peanut butter sparingly. Eat as many avocados and raw nuts as you wish.
If you think eating fat will make you fat, think again. When you eat fat, a chemical signal is sent to your brain to slow down the movement of food out of your stomach. As a result, you feel full. It is not surprising that recent research is showing that those who eat "fat-free" products tend to actually consume more calories than those who eat foods that have not had their fat content reduced. In addition, fats are used not only for energy, but also for building the membrane around every single cell in your body. Fats also play a role in the formation of hormones, which of course make you feel and function well. It is far worse to be hormone depleted from a low fat diet than it is to over eat fat. The sickest patients I see are the ones who have been on a fat-free diet for a long period of time. Like carbohydrates, choose your fats wisely – this program is not suggesting fried or processed foods.
Part II next...............
This food plan is designed to assist your body in its ability to create and maintain "balanced body chemistry." Dr. Melvin Page’s food plan is not only extremely helpful but in many cases essential to control blood sugar and hormone imbalances and balance all types of imbalanced body biochemistry. At the famous Page Clinic in Florida, blood chemistry panels were done every three to four days on all patients. Dr. Page based his food plan from the research of Drs. Price and Pottenger, who showed the relationship of diet to health, both physical and emotional. The diet plan was proven true when blood chemistry panels of thousands of patients normalized without any other intervention. Many of today’s popular diets are based on Dr. Page’s work.
Dr. Page emphasized removing absolutely all refined carbohydrates (such as sugar and processed flour) and cow’s milk from the diet. On the food list sheet attached, notice the percentage of carbohydrates is indicated. Dr. Page felt that it was not only important to eat quality proteins and fats, but quality carbohydrates as well.
The longer you are on this program and the more closely you follow it, the easier it will be to stick to it. This will result in your feeling and looking so much better than you did on your old way of eating. As you become healthier, your cravings for those foods that are not the best choices for you will diminish. Old habits are hard to break, so take your time to change your diet habits so you don’t slip into your old way of eating.
Foods to Eat and Not Eat
Proteins: Eat small amounts of proteins frequently. It is best if you have some protein at each meal. It need not be a large amount at any one time. In fact, it is best if you eat smaller amounts (< 3-4 ounces of meat, fish, foul, or eggs at a time). Both animal and vegetarian sources of protein are beneficial. Animal proteins contain all the essential amino acids and they do so in the ratios that maximize their utilization to humans. Choose a variety of meat products and try to find the healthiest options available, i.e. free range and organic, whenever possible. This is any meat with the visible fat trimmed away. Meat is a particularly concentrated source of vitamins A, E and the entire B complex. Vitamin D and B12 are found only in animal products.
Wheat contains all the essential amino acids; but to get enough of the ones that are scarce in supply: for a man weighing 175 lbs (80 kg) he would have to eat 3.3 lbs of white bread vs 0.75 lbs of meat to reach the same safe levels of protein.
There is concern about pork because of its similarity to humans and an inability of pigs to sweat that result in an accumulation of toxins that is independent of their diet. About 70% of the chickens grown for meat in the U.S. are fed roxarsone, which contains arsenic. Some of the arsenic is retained in the chicken meat you eat. Organic chicken should be free of arsenic additive. Beef and lamb should be grass-fed and organic - grass provides healthier fat than the grain fed meat (no risk of “mad-cow” either). For most people, eggs are a high quality source of protein. Eat the whole egg; the lecithin and other nutrients in the yolk are essential to lower blood fat and improve liver and brain function. With any protein, the way in which you prepare it is critical. For beef, lamb, and fish, the closer to raw or rare the better it is for you.
Avoid frying. Grilled, broiled, steamed, soft boiled, or poached is best.
Vegetables: Eat more, more, more! While almost everybody can eat more vegetables, it is an especially important for you. Eat a variety vegetables as outlined in the chart you received, although make the green leafy type your preference. This includes spinach, chard, beet greens, kale, broccoli, mustard greens, etc. Sorry, chocolate is not a vegetable.
As above, the quality of your produce (fresh and organic preferred), and the method of preparation is important. The vegetables should be the vegetables that are in season. Raw is preferred with lightly steamed or sautéed as your second choice for the all vegetables. Get your children to have vegetables with a dip if necessary. The goodness in the vegetable outweighs most of the negatives of the dip.
Sauté only in butter or olive oil; or both in combination the oil will keep the butter from burning. Use lettuces with a rich green color, sprouts and raw nuts for salads. Iceberg lettuce is one of the least nutritious types. Don’t make salads your only choice for vegetables. Substitute nuts for croutons.
While vegetable juice does sound healthy, the act of chewing is important. Chewing activates the part of your brain that controls your appetite and prepares your GI tract for digestion. Wheat grass and the "green food" products should also be mentioned. For many people who are depleted in nutrients, these seem to provide a lift. But large amounts of green foods can be irritating to your colon and should be used sparingly as well. Remember that man is not designed to be a grass eater. Trying to outsmart the maker with "super foods" may not only be ignorant but arrogant as well.
When clinicians discussed plant food they would allow in there diets, they typically did so on the basis of carbohydrate content:
- Bread can be up to 60% carbohyrate by weight if toasted
- Potatoes are nearly 20% carbohydrate by weight
- Green peas and Artichokes are 15% vegetables
- Onions, Carrots, Beets, and Okra are 10% vegetables
Most of the green vegetables:
- Cucumbers, spinach, asparagus, broccoli, kale, lettuce are 5% vegetables
Most importantly ALL forms bread contain large proportion of carbohydrate, varying from 45-65%; and the percentage in toast as high as 60%.
Fruits: In addition to the advantages with chewing your food, there is an even more important reason not to drink fruit juice. Fruit juice is loaded with the simple sugar, fructose, which is shunted into forming triglycerides and ultimately stored as fat. Without the fiber in the fruit, juice sends a rapid burst of fructose into the blood stream. When you do eat fruit, only eat one type of fruit at a time on an empty stomach; second, avoid sweet fruits (like very ripe bananas and the tropical fruits on the food Phase 2 list available at the office); and third, eat only fresh and organic when possible. Wild berries are a good choice for fruit intake.
Carbohydrates: This is a very tricky area. Most people classify carbohydrates as either complex or simple/processed. Unfortunately, for most patients suffering with imbalance problems almost any carbohydrate is a no-no. It is a physiological fact that the more carbohydrates you eat the more you will want. Craving carbohydrates is a symptom of an imbalance; use this craving to monitor your progress. Overall, eat vegetables as your carbohydrate choice and limit grains (even the whole grains can be trouble). When you do eat whole grains, only have in moderation and only at dinner. If you start the day with carbohydrates, you are more likely to crave them throughout the day, and then you’ll eat more and it’s down hill from there. Absolutely stay away from breads (100% rye only bread is the least of the evils), muffins, cookies, candies, crackers, pastas, white rice and most baked goods. All forms of bread contain a large portion of carbohydrate, varying from 45-60 percent.
Green vegetables are the carbohydrate of choice – including lettuce, cucumbers, spinach, asparagus, broccoli, kale; which al constitute only five percent carbohydrates by weight.
There’s another dark side to carbohydrates that isn’t talked about much – the connection to weight gain, elevated cholesterol and triglycerides, and cancer. You don’t even need to know the details to get the idea how much trouble are carbohydrates.
No more than 80-100 calories (20-25 grams) of carbohydrate at each meal coming from green vegetables.
Grains: There has been a tremendous amount of debate regarding grains. Whole unprocessed grains can be rich sources of vitamins and minerals, but with soil depletion and the special strains of grain that modern agriculture has developed, it isn’t clear what nutrients remain. When scholars study disease patterns and the decline of various civilizations, many of the degenerative diseases developed when cultivation of grains became part of their culture. Allergic reactions, chemicals naturally found in certain grains, lack of the appropriate enzymes, and the carbohydrate content of grains make them a source of trouble for many individuals. My opinion at this time is to minimize grains such as wheat and barley. Unprocessed rye, rolled oats, and brown rice can be considered on occasion to give you more variety. Some of the Danish and German brown breads like pumpernickel seem to be nutritious. Sprouting or soaking grain in water overnight seems to alter its character to a more valuable and probably safer nutrient. Reminder corn is a grain.
Sweeteners: Use only a small amount of raw Tupelo honey or Stevia as sweetener. Absolutely no Nutra-Sweet, corn syrup, or table sugar. Although Dr. Page did not allow raw cane sugar, it does provide the nutrients to aid in its metabolism. If you cheat, be smart. Use only raw cane sugar (called Succanat or Sugar In The Raw® in the brown bags) in small amounts and only with a meal. Saccharin and Sucralose in small quantities are the lesser of the sugar-free evils, but the “need for sweet” suggests that there is an imbalance in your biochemistry. Aspartame creates more problems than it solves because it stimulates the tongue as being sweet, which in turn stimulates brain receptors for anticipation of sweet. When it does not arrive, you crave sweets to satisfy what the brain expected to receive. It will take 12-18 months to reprogram your brain to stop craving sweets! It is no wonder that studies show that more calories are consumed by those who use artificial sweeteners than those who consume whole foods that are natural sweet.
Fats: You may be surprised that most Americans are actually deficient in fat – specifically fats called essential fatty acids. So please use olive oil (cold pressed, extra virgin), walnut oil, flaxseed, coconut, sesame and grapeseed oils. These are all actually beneficial. Cook only with raw organic butter, sesame oil or olive oil. Avoid all hydrogenated and partially hydrogenated fats – margarine, crackers, chips, fried foods, etc. They are poisons. Because peanut butter, even if raw and without the typical hydrogenation, is actually 28% carbohydrate, use peanuts and peanut butter sparingly. Eat as many avocados and raw nuts as you wish.
If you think eating fat will make you fat, think again. When you eat fat, a chemical signal is sent to your brain to slow down the movement of food out of your stomach. As a result, you feel full. It is not surprising that recent research is showing that those who eat "fat-free" products tend to actually consume more calories than those who eat foods that have not had their fat content reduced. In addition, fats are used not only for energy, but also for building the membrane around every single cell in your body. Fats also play a role in the formation of hormones, which of course make you feel and function well. It is far worse to be hormone depleted from a low fat diet than it is to over eat fat. The sickest patients I see are the ones who have been on a fat-free diet for a long period of time. Like carbohydrates, choose your fats wisely – this program is not suggesting fried or processed foods.
Part II next...............
Saturday, January 8, 2011
Book Review - "Why We Get Fat" by Gary Taubes
Just finished this book. Read this and you"ll be clear on what's necessary to lose weight and keep it off. Insulin and carbohydrates are everything.
you can purchase the book here.
Building upon this critical work in Good Calories, Bad Calories and presenting fresh evidence for his claim, Taubes now revisits the urgent question of what’s making us fat—and how we can change—in this exciting new book. Persuasive, straightforward, and practical, Why We Get Fat makes Taubes’s crucial argument newly accessible to a wider audience.
Taubes reveals the bad nutritional science of the last century, none more damaging or misguided than the “calories-in, calories-out” model of why we get fat, and the good science that has been ignored, especially regarding insulin’s regulation of our fat tissue. He also answers the most persistent questions: Why are some people thin and others fat? What roles do exercise and genetics play in our weight? What foods should we eat, and what foods should we avoid?
Packed with essential information and concluding with an easy-to-follow diet, Why We Get Fat is an invaluable key in our understanding of an international epidemic and a guide to what each of us can do about it.
Source: Amazon
About the Author
Gary Taubes is a contributing correspondent for Science magazine, and his writing has also appeared in The Atlantic, The New York Times Magazine, and Esquire. His work has been included in The Best of the Best American Science Writing (2010), and has received three Science in Society Journalism Awards from the National Association of Science Writers, the only print journalist so recognized. He is currently a Robert Wood Johnson Foundation Investigator in Health Policy Research at the University of California, Berkeley School of Public Health. He lives in Berkeley.
youtube interview with Taube.
Interview with Taube Part One:
Interview with Taube Part Two:
Interview Taube Part Three:
Don
you can purchase the book here.
Building upon this critical work in Good Calories, Bad Calories and presenting fresh evidence for his claim, Taubes now revisits the urgent question of what’s making us fat—and how we can change—in this exciting new book. Persuasive, straightforward, and practical, Why We Get Fat makes Taubes’s crucial argument newly accessible to a wider audience.
Taubes reveals the bad nutritional science of the last century, none more damaging or misguided than the “calories-in, calories-out” model of why we get fat, and the good science that has been ignored, especially regarding insulin’s regulation of our fat tissue. He also answers the most persistent questions: Why are some people thin and others fat? What roles do exercise and genetics play in our weight? What foods should we eat, and what foods should we avoid?
Packed with essential information and concluding with an easy-to-follow diet, Why We Get Fat is an invaluable key in our understanding of an international epidemic and a guide to what each of us can do about it.
Source: Amazon
About the Author
Gary Taubes is a contributing correspondent for Science magazine, and his writing has also appeared in The Atlantic, The New York Times Magazine, and Esquire. His work has been included in The Best of the Best American Science Writing (2010), and has received three Science in Society Journalism Awards from the National Association of Science Writers, the only print journalist so recognized. He is currently a Robert Wood Johnson Foundation Investigator in Health Policy Research at the University of California, Berkeley School of Public Health. He lives in Berkeley.
youtube interview with Taube.
Interview with Taube Part One:
Interview with Taube Part Two:
Interview Taube Part Three:
Don
The Battle of the Diets: Is Anyone Winning (At Losing?)
This is a 2008 presentation by Christopher Gardner PhD for the Stanford School of Medicine lecture series. He has compelted the largets and longest ever comparison of four popular diets using real world conditions; the lowest carbohydrate diet came out on top.
The main findings of this weight loss study, presented in a previous report, indicated that while all three diet groups lost modest amounts of weight, the Atkins group at 12 months lost approximately twice the weight of the other groups. The findings presented here indicate that weight loss in the lowest tertile [third] of adherence was negligible in all three diet groups, and more pronounced in the highest tertile of adherence for each diet group. It appears that substantial differences in proportions of dietary macronutrients play only a modest role in weight loss success, and that success is possible on any of these diets provided there is adequate adherence. Getting individuals to adhere to whatever diet they choose to follow deserves more emphasis. It remains to be determined to what extent there is a need for dietary weight loss programs that are easier to adhere to vs identifying and addressing individual barriers to adherence, or both.
The main findings of this weight loss study, presented in a previous report, indicated that while all three diet groups lost modest amounts of weight, the Atkins group at 12 months lost approximately twice the weight of the other groups. The findings presented here indicate that weight loss in the lowest tertile [third] of adherence was negligible in all three diet groups, and more pronounced in the highest tertile of adherence for each diet group. It appears that substantial differences in proportions of dietary macronutrients play only a modest role in weight loss success, and that success is possible on any of these diets provided there is adequate adherence. Getting individuals to adhere to whatever diet they choose to follow deserves more emphasis. It remains to be determined to what extent there is a need for dietary weight loss programs that are easier to adhere to vs identifying and addressing individual barriers to adherence, or both.
Friday, December 31, 2010
Homocysteine Basics
Homocysteine is an amino acid that inflicts damage to the inner arterial lining (endothelium) and other cells of the body. All homocysteine in the body is biosynthesized from methionine, an essential amino acid found abundantly in meats, seafood, dairy products, and eggs. Vegetables, with few exceptions (eg, sesame seeds and Brazil nuts), are low in methionine; even such protein-rich legumes as beans, peas, and lentils contain relatively small amounts of methionine compared to animal-derived foods.
Homocysteine exists in several forms (Jacobsen 1998); the sum of all homocysteine forms is termed ‘total homocysteine.’ Protein-rich diets contain ample amounts of methionine and consequently produce significant levels of homocysteine in the body (Verhoef 2005).
A study published in the journal Medical Hypothesis (1998, 51[3]:179-221) provides evidence that aging may be exclusively a result of cellular "demethylation," or, said differently, the aging process is caused by the depletion of enzymatic "remethylation" activity that is required to maintain and repair cellular DNA. This study suggests that aging may be reversible if aged cells could be programmed to remethylate rather than demethylate.
Homocysteine induces cellular damage by interfering with the methylation process. Methylation will be compromised if homocysteine is elevated, and elevated homocysteine is a warning sign that the methylation cycle is not functioning properly. Homocysteine may also damage cells directly by promoting oxidative stress.
Homocysteine is metabolized through two pathways: remethylation and transsulfuration (See Homocysteine Metabolic Pathways below). Remethylation requires folate and B12 coenzymes; transsulfuration requires B6 coenzyme (Selhub 1999a).
■ Elevated blood levels of homocysteine have been linked with a wide range of health disorders including heart disease, stroke, macular degeneration, hearing loss, migraine, brain atrophy, dementia and cancer.
■ A high-protein diet, especially one that includes red meats and dairy products, is also high in methionine, the parent compound of homocysteine. Following such a diet can increase blood levels of homocysteine.
■ Numerous factors, including prescription drug use, smoking, coffee and alcohol consumption, advancing age, genetics, and obesity contribute to elevated homocysteine levels.
■ Many people carry a genetic variation that is linked with elevated homocysteine levels. People carrying this gene variant suffer from an impaired ability to metabolize folic acid to its active form, but may achieve a significant reduction in plasma homocysteine by taking an active folate (5-MTHF) supplement.
■ Vitamin B2, B6, and B12 supplements as well as those containing choline and TMG work together with folate to maintain homocysteine levels within a healthy range.
■ As humans grow older, homocysteine levels increase substantially. However, although these increased levels are “normal,” they are still associated with higher risk of various health problems.
■ Although some clinical testing laboratories consider homocysteine levels of up to 15.0 µmol/L as normal, I believe this is too high for optimal health and therefore recommends keeping homocysteine levels < 7-8 µmol/L.
■ A program of regular exercise may help people recovering from a heart attack, bypass surgery, or angioplasty to modestly reduce homocysteine levels.
B Vitamins
Cataplex G (Riboflavin) and Homocysteine Reduction.
Vitamin B2 (riboflavin) has long been known to be a determinant of plasma homocysteine levels in healthy individuals with the 5-MTHFR C677T gene variant that causes hyperhomocysteinemia (Hustad 2000). Homocysteine is highly responsive to riboflavin (riboflavin is required as a co-factor by MTHFR), specifically in individuals with the MTHFR 677 TT genotype (McNulty 2006).
A four-week randomized placebo-controlled double-blind trial found that 10 mg/day oral riboflavin supplementation for 28 days lowered plasma homocysteine concentrations in 42 subjects (60 to 94 years) with low riboflavin status (Tavares 2009).
Homocysteine Reduction Treatment Protocol
Individuals who wish to reduce their elevated blood levels of homocysteine may want to adopt the following treatment protocol. Depending upon a number of factors including age, gender, health, diet, drugs, and genetics, this could require taking multiple supplements that work in concert to effectively reduce homocysteine and the risk of vascular disease.
General Guidelines:
■ Reduce methionine-rich foods: Particularly red meats and dairy products. Although methionine is an essential amino acid, it is also suspected to indirectly promote atherosclerotic plaque growth by increasing homocysteine levels.
■ Exercise: In a cardiac rehabilitation program following bypass surgery, angioplasty, or heart attack, 76 participants experienced a modest 12% reduction in homocysteine just by engaging in a program of regular exercise (Ali 1998).
■ Decrease or eliminate: Alcohol, coffee (filtered and unfiltered), and smoking.
■ Weight loss: obesity is associated with higher homocysteine.
The remethylation (or detoxification) of homocysteine requires the following minimum factors: (1) folic acid, (2) vitamin B12, (3) zinc, and (4) TMG.
The following nutrients can provide an effective starting point as a means of reducing homocysteine:
■ Folic Acid B12: 1-2 mg is another option that has been used for years to reduce homocysteine levels.
■ Cataplex B12: (cobalamin): 1 mg daily
■ Cataplex G: (riboflavin): 10 mg daily
■ B6 Niacinaminde: 100 mg daily
■ Zinc Liver Chelate: 30 to 60 mg daily
■ Choline: 250 to 500 mg daily.
Don
Homocysteine exists in several forms (Jacobsen 1998); the sum of all homocysteine forms is termed ‘total homocysteine.’ Protein-rich diets contain ample amounts of methionine and consequently produce significant levels of homocysteine in the body (Verhoef 2005).
A study published in the journal Medical Hypothesis (1998, 51[3]:179-221) provides evidence that aging may be exclusively a result of cellular "demethylation," or, said differently, the aging process is caused by the depletion of enzymatic "remethylation" activity that is required to maintain and repair cellular DNA. This study suggests that aging may be reversible if aged cells could be programmed to remethylate rather than demethylate.
Homocysteine induces cellular damage by interfering with the methylation process. Methylation will be compromised if homocysteine is elevated, and elevated homocysteine is a warning sign that the methylation cycle is not functioning properly. Homocysteine may also damage cells directly by promoting oxidative stress.
Homocysteine is metabolized through two pathways: remethylation and transsulfuration (See Homocysteine Metabolic Pathways below). Remethylation requires folate and B12 coenzymes; transsulfuration requires B6 coenzyme (Selhub 1999a).
■ Elevated blood levels of homocysteine have been linked with a wide range of health disorders including heart disease, stroke, macular degeneration, hearing loss, migraine, brain atrophy, dementia and cancer.
■ A high-protein diet, especially one that includes red meats and dairy products, is also high in methionine, the parent compound of homocysteine. Following such a diet can increase blood levels of homocysteine.
■ Numerous factors, including prescription drug use, smoking, coffee and alcohol consumption, advancing age, genetics, and obesity contribute to elevated homocysteine levels.
■ Many people carry a genetic variation that is linked with elevated homocysteine levels. People carrying this gene variant suffer from an impaired ability to metabolize folic acid to its active form, but may achieve a significant reduction in plasma homocysteine by taking an active folate (5-MTHF) supplement.
■ Vitamin B2, B6, and B12 supplements as well as those containing choline and TMG work together with folate to maintain homocysteine levels within a healthy range.
■ As humans grow older, homocysteine levels increase substantially. However, although these increased levels are “normal,” they are still associated with higher risk of various health problems.
■ Although some clinical testing laboratories consider homocysteine levels of up to 15.0 µmol/L as normal, I believe this is too high for optimal health and therefore recommends keeping homocysteine levels < 7-8 µmol/L.
■ A program of regular exercise may help people recovering from a heart attack, bypass surgery, or angioplasty to modestly reduce homocysteine levels.
B Vitamins
Cataplex G (Riboflavin) and Homocysteine Reduction.
Vitamin B2 (riboflavin) has long been known to be a determinant of plasma homocysteine levels in healthy individuals with the 5-MTHFR C677T gene variant that causes hyperhomocysteinemia (Hustad 2000). Homocysteine is highly responsive to riboflavin (riboflavin is required as a co-factor by MTHFR), specifically in individuals with the MTHFR 677 TT genotype (McNulty 2006).
A four-week randomized placebo-controlled double-blind trial found that 10 mg/day oral riboflavin supplementation for 28 days lowered plasma homocysteine concentrations in 42 subjects (60 to 94 years) with low riboflavin status (Tavares 2009).
Homocysteine Reduction Treatment Protocol
Individuals who wish to reduce their elevated blood levels of homocysteine may want to adopt the following treatment protocol. Depending upon a number of factors including age, gender, health, diet, drugs, and genetics, this could require taking multiple supplements that work in concert to effectively reduce homocysteine and the risk of vascular disease.
General Guidelines:
■ Reduce methionine-rich foods: Particularly red meats and dairy products. Although methionine is an essential amino acid, it is also suspected to indirectly promote atherosclerotic plaque growth by increasing homocysteine levels.
■ Exercise: In a cardiac rehabilitation program following bypass surgery, angioplasty, or heart attack, 76 participants experienced a modest 12% reduction in homocysteine just by engaging in a program of regular exercise (Ali 1998).
■ Decrease or eliminate: Alcohol, coffee (filtered and unfiltered), and smoking.
■ Weight loss: obesity is associated with higher homocysteine.
The remethylation (or detoxification) of homocysteine requires the following minimum factors: (1) folic acid, (2) vitamin B12, (3) zinc, and (4) TMG.
The following nutrients can provide an effective starting point as a means of reducing homocysteine:
■ Folic Acid B12: 1-2 mg is another option that has been used for years to reduce homocysteine levels.
■ Cataplex B12: (cobalamin): 1 mg daily
■ Cataplex G: (riboflavin): 10 mg daily
■ B6 Niacinaminde: 100 mg daily
■ Zinc Liver Chelate: 30 to 60 mg daily
■ Choline: 250 to 500 mg daily.
Don
Tuesday, December 28, 2010
Beet root and Betafood®
Betafood® from Standard Process. Introduced in 1943.Each tablet supplies approximately: 100 mg beet root and 100 mg beet leaf and root juice, with naturally occurring betaine.
Proprietary Blend: 312 mg. Beet (root), oat flour, beet (leaf), and dried beet (root) juice.
Beets are back on my plate this winter. Just started up an intense cardiovascular program and would love a 16% boost with no extra effort. Yet I can't see beets on my plate EVERY day. So to fill in the gaps I'm using Betafood two tabs three times a day (2x3) to make sure I get the added benifts!
Beetroot juice could help people live more active lives
ScienceDaily (2010-12-17) -- New research into the health benefits of beetroot juice suggests it's not only athletes who can benefit from its performance enhancing properties -- its physiological effects could help the elderly or people with heart or lung-conditions enjoy more active lives. ... > read full article
Beet Juice reduces Blood Pressure
ScienceDaily (2008-02-06) -- Researchers have discovered that drinking just 500ml of beetroot juice a day can significantly reduce blood pressure. The findings could have major implications for the treatment of cardiovascular disease. ... > read full article
Nitrate in beetroot juice lowers blood pressure, study finds
ScienceDaily (2010-06-30) -- The nitrate content of beetroot juice is the underlying cause of its blood pressure lowering benefits, research reveals. A new study finds that blood pressure was lowered within 24 hours in people who took nitrate tablets, and people who drank beetroot juice. ... > read full article
Beetroot Juice Boosts Stamina, New Study Shows
ScienceDaily (2009-08-07) -- Drinking beetroot juice boosts your stamina and could help you exercise for up to 16 percent longer. A new study shows for the first time how the nitrate contained in beetroot juice leads to a reduction in oxygen uptake, making exercise less tiring. The study reveals that drinking beetroot juice reduces oxygen uptake to an extent that cannot be achieved by any other known means, including training. ... > read full article
Recipe for Roasted Beets and Sauteed Beet Greens:
Ingredients
1 bunch beets with greens
1/4 cup olive oil, divided
2 cloves garlic, minced
2 tablespoons chopped onion (optional)
salt and pepper to taste
1 tablespoon red wine vinegar (optional)
Directions
1.Preheat the oven to 350 degrees (175 degrees C). Wash the beets thoroughly, leaving the skins on, and remove the greens. Rinse greens, removing any large stems, and set aside. Place the beets in a small baking dish or roasting pan, and toss with 2 tablespoons of olive oil. If you wish to peel the beets, it is easier to do so once they have been roasted.
2.Cover, and bake for 45 to 60 minutes, or until a knife can slide easily through the largest beet.
3.When the roasted beets are almost done, heat the remaining 2 tablespoons olive oil in a skillet over medium-low heat. Add the garlic and onion, and cook for a minute. Tear the beet greens into 2 to 3 inch pieces, and add them to the skillet. Cook and stir until greens are wilted and tender. Season with salt and pepper. Serve the greens as is, and the roasted beets sliced with either red-wine vinegar, or butter and salt and pepper.
Don
Thursday, December 23, 2010
Managing Inflammation from an Injury - Preparing for the Best Recovery
Boswellia Complex:
ScienceDaily (2010-10-07) -- Almost 50 percent of patients undergoing orthopedic surgery have vitamin D deficiency that should be corrected before surgery to improve patient outcomes, according to a new study. ... > read full article
Don
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