Fructose

Sources: This garbage is found in everything from soda to cereal. It’s literally in thousands of products. Read your labels.

The “fat carb” has been in our food supply for more 35 years. We’ve been led to believe that fructose from high fructose corn syrup (HFCS) is akin to naturally occurring sugar, the same that’s found in fruit. Nothing could be further from the truth. The fructose from HFCS is not the same as the molecule from sucrose (table sugar), or fruit leveulose. [1] Is it any wonder they have worked so hard to link HFCS to something natural and healthy like fruit?

The problem is our bodies metabolize HFCS differently than sucrose or fruit leveulose. When we consume sucrose, our bodies convert it into glucose, which raises our blood glucose levels. We then get an insulin spike to shuttle the glucose where it’s needed. When we consume HFCS, unlike natural sugar, it is metabolized in the liver and produces high triglyceride levels which are linked to heart disease. In addition, HFCS does not induce insulin secretion, nor does it boost leptin production, both of which are key signals for decreasing hunger. Hence, the name “fat carb.” Eat it, get fat. Eat more, get fatter.

Russ Bianchi, a pharmacologist and toxicologist, explains: “There is no safe form of fructose available from any source, unless already existing in an unprocessed apple or other piece of fruit. The science is known and epidemiologically proven.” [2]

If you follow the obesity epidemic in the U.S., you’ll find that Americans are eating less fat. In 1965, men ate an average of 139 grams and women 83 grams of fat per day. In 1995, men ate 101 grams and women ate 65 grams of fat per day. [3] With the way fat has been demonized over the last four decades, you’d expect an increase in fat consumption to be the main cause of the obesity epidemic, yet it’s not.

What does mirror the increase in fat Americans is the consumption pattern of HFCS. Between the years of 1970 and 1990, HFCS consumption increased 1000% and today represents 40% of the sweeteners added to foods and beverages. In fact, HFCS is the sole caloric sweetener in soft drinks in the United States. Is it any wonder that obesity is an epidemic? One of the main ingredients in our food supply not only converts to fat when we consume it, it facilitates fat storage. And Americans as a whole are eating more and more and more.

Trans Fat

Sources: Any foods containing “shortening,” “partially hydrogenated vegetable oil” or “hydrogenated vegetable oil” in the ingredients list.

These manmade fats, like fructose, are in thousands of products. I cannot stress enough the importance of reading food labels. However, do not be fooled by products that claim “zero trans fat”. Showing the power the edible oil and processed food industries have, the FDA agreed to allow food labels to list trans fat as zero if it contains a half a gram or less. And yes, small amounts of trans fat will yield negative consequences over time.

Decades of research show the consumption of trans fats to be detrimental to health. As early as the 1940s, researchers found a strong correlation between cancer, heart disease and the consumption of hydrogenated fats. [4]

What are trans fats? They are poison in our food supply. The latest government study confirms that trans fat is directly related with heart disease and increases LDL cholesterol. Because of that, the Institute of Medicine, a branch of the National Academy of Sciences, declared, “There is no safe amount of trans fat in the diet.” [5] “There should be a warning on food made with this stuff like there is on nicotine products. It’s that bad for you.”, says Dr. Jeffery Aron, a University of California at San Francisco professor of medicine and one of the nation’s leading experts on fatty acids and their effect on the body. [6]

Poison is the most appropriate description of trans fat I can think of. These man-made fats are literally toxins in our bodies. Trans fat is produced through the process of hydrogenation. This process turns polyunsaturated oils into fats that are solid at room temperature, which are used to make products like margarine and shortening.

1. Mercola, J. “Debate about the dangers of high fructose corn syrup.” Mercola.com
2. “Is lots of fructose water foolhardy? Apology, too.” Sugarshockblog.com, 13 September 2005.
3. Anand, Rajen S., “Is fat consumption Really Decreasing?” Family Econ and Nut Rev. Summer 1998.
4. USDA Economic Research Service.
5. Severson, Kim. “Trans fat in food: as bad as it gets. Scientists’ warning likely to bring listing on nutrition labels.” San Francisco Chronicle. 11 Jan, 2002. SFGate.com
6. Severson, Kim. “Hidden Killer, It’s trans fat. It’s dangerous. And it’s in food you eat everyday.” San Francisco Chronicle. 30 January, 2002. SFGate.com

Unless you’ve been in a vacuum, you’re aware that the U.S. has a little bit of a weight problem. As a matter of fact, if you’re born in this country your chance of being overweight is greater than 60 percent. One of the many great benefits of coconut oil, specifically the medium chain fatty acids (MCFA) it contains, is its ability to increase energy expenditure. In other words, it increases your metabolism.

Unlike long chain fatty acids (LCFA’s), MCFA’s are processed very easily by the body. When they are consumed, MCFA’s are absorbed directly into the blood stream from the small intestines and go right to the liver. Once in the liver, they are easily burned as fuel. Because of their size and the ease in which they are processed, MCFA’s are not readily stored as fat. On the contrary, because of their size, LCFA’s are not as efficiently processed and the body prefers to store them in fat cells.

MCFA’s metabolism boosting effects have been known for decades and are heavily documented through research:

In a study, researchers compared the thermogenic effect between MCFA’s and LCFA’s after single meals. The meals of 400 calories consisted entirely of either MCFA’s or LCFA’s. The thermogenic effect of MCFA’s over six hours was three times greater than that of LCFA’s. Researchers concluded that as long as the calorie level remained constant, substituting MCFA’s for LCFA’s would result in weight loss. [1]

Farmers found that when they fed their livestock feed that contained polyunsaturated oils like soy and corn oil, animals readily gained weight. However, when they used feed that incorporated coconut oil, the animals got leaner. The main reason for this is that polyunsaturated fats suppress thyroid function, which decreases the animal’s metabolic rate. Soy oils are the worst offenders because of the goitrogens (anti thyroid substances) they contain. [2] This is what happens to us. Is it any wonder the obesity epidemic is so bad when our consumption of vegetable fats has increased more than 400%? [3]

Researchers at Vanderbilt University compared the thermogenic effect of liquid diets containing 40 percent of fat as either MCFA’s or LCFA’s. All subjects were studied for one week on each diet in a double blind, cross-over design. Resting metabolic rate did not change during the week. The thermogenic response to MCFA’s was roughly twice that of the LCFA’s. [4]

A study was published last year conducted by researchers at McGill University to evaluate existing data describing the effects of MCFA’s on energy expenditure and to determine their efficacy as agents in the treatment of obesity. They reported that several different studies have shown weight loss equivalent to 12 to 36 pounds a year simply by changing the types of oils used in everyday cooking and food preparation. Animal and human studies have shown greater energy expenditure, less body weight gain, and decreased size of fatty deposits when using MCFA’s as opposed to LCFA’s. [5]

Sources of Coconut oil:
Only use organic virgin coconut oil. I am currently using Tropical Traditions Virgin Coconut Oil. This oil is truly unrefined and made from organic coconuts. It contains a very high lauric acid content between 50 and 57 percent. I use between two and four tablespoons per day, which is what is recommended.

References
1. Seaton, T.B., et al. “Thermogenic effect of medium chain and long chain triglycerides in man.” Am J of Clin Nutr. 1986;44:630

2. Daniel, Kayla T. The Whole Soy Story. Washington, New Trends Publishing, 2005.

3. Enig, Mary., and Sally Fallon. “Myths and Truths about Beef.”westonaprice.org www.westonaprice.org/mythstruths/mtbeef.html

4. Hill, J., et al. “Thermogenesis in humans during overfeeding with medium chain triglycerides.” Metabolism. 1989 July;38(7)641-8. www.ncbi.nlm.gov

5. Jones, P. “Physiological effects of medium-chain triglycerides: potential agents in the prevention of obesity.” J Nutr. 2002 March;132(3):329-32. www.thyroid.about.com

Taken from the fruit portion of the seed off the coconut palm tree, coconut oil is one the most beneficial foods you can consume. In tropical regions where coconut oil or fat is a large portion of their caloric intake, people are much healthier and experience a much lower incidence of the modern diseases we do in the U.S. [1, 2]

There is an array of positive research published in the last few years showing the significance of coconut oil. [3] Coconut oil is classified as a “functional food” because of its health benefits that go far beyond its nutritional content. In fact, the coconut palm is so highly valued by Pacific Islanders as a source of food and medicine that it is called “The Tree of Life.” [4]

Coconut oil is the most saturated of all fats. Saturated fat has three subcategories: short chain, medium chain and long chain. Coconut oil contains approximately 65% medium chain fatty acids (MCFA). Although recognized for its health benefits many centuries ago, it wasn’t until 40 years ago that modern medicine found the source to be MCFA. Remarkably, mother’s milk contains the same healing powers of coconut oil. [5]

The saturated medium chain lipid lauric acid, which comprises more than 50 percent of coconut oil, is the anti-bacterial, anti-viral fatty acid found in mother’s milk. [6] The body converts lauric acid into the fatty acid derivative monolaurin, which is the substance that protects adults as well as infants from viral, bacterial or protozoal infections. This was recognized and reported as early as 1966. [7]

Since the first half of the 19th century, infection has been implicated as a cause of cardiovascular disease (CVD). [8] Researchers have been studying what causes the changes in the arterial wall. Professors Russell Ross and John Glomset formulated a hypothesis in 1973 about what causes CVD, concluding that CVD occurs in response to localized injury to the lining of the artery wall, which has been brought about by a number of things including viruses. [9, 10] The injury, in turn causes inflammation/infection. The plaque that develops is a result of the body trying to heal itself. It has been very well established that pathogens play an integral role in cardiovascular disease.

What is interesting about the role of viruses that have been found to initiate cardiovascular disease is they can be inhibited by the medium chain fatty acids in coconut oil. One could say that consuming coconut oil decreases one’s risk of cardiovascular disease.

Sources of Coconut oil:
Only use organic virgin coconut oil. I am currently using Tropical Traditions Virgin Coconut Oil. This oil is truly unrefined and made from organic coconuts. It contains a very high lauric acid content between 50 and 57 percent. I use between two and four tablespoons per day, which is what is recommended.

references:
1. Enig, Mary. “A New Look at Coconut Oil.” westonaprice.org. http://www.westonaprice.org/knowyourfats/coconut_oil.html

2. Rethinam, P. Muhatoyo. “The Plain Truth About Coconut Oil.” http://www.apccsec.org/truth.html

3. Enig, Mary. “Latest studies on coconut oil.” Wise Traditions in Food, Farming, and the Healing Arts. Spring,2006;7(1).

4. “Coconut.” Coconut Research Center. http://www.coconutresearchcenter.org/

5. Kabara, Jon J. “Health Oils From The Tree of Life – Nutritional and Health Aspects of Coconut Oil.” http://www.coconutoil.com/John%20Kabara.pdf

6. Enig,Mary. Know Your Fats. Silver Spring: Bethesda Press, 2000

7. Lee, Lita. “Coconut Oil: Why is it Good for you.” Dec. 2001. coconut.com http://www.coconutoil.com/litalee.htm

8. Epstein, Stephen, et al. “Infection and Atherosclerosis.” Arteriosclerosis, Thrombosis, and Vascular Biology. 2000;20:1417 http://atvb.ahajournals.org/cgi/content/full/20/6/1417

9. “Getting to the Heart of Atherosclerosis.” The UW Office of Research. http://www.washington.edu/research/pathbreakers/1973b.html

10. Furci, Michael. “Fats, Cholesterol and the Lipid Hypothesis.” www.bullz-eye.com.

Some say the squat is the king of all leg exercises. They even go as far as saying that if you don’t squat, your chances of building big, strong legs are next to impossible. And there are others who even take it one step further, claiming the squat is the best overall exercise there is period, and no routine should be without one.

Yes, I agree that the squat is unquestionably a very productive exercise in that it works a large number of major muscle groups. More so than any other exercise, however, it is not essential to do the barbell squat in order to get muscular and strong legs. More-over, for some the pain caused by injuries or anatomy makes this exercise very uncomfortable and unproductive. For instance, those who have very long legs and short torsos have trouble doing squats due to bad bio-mechanics. Some people need alternatives, but, for this Exercise of the Month article I focus on how to perform the barbell squat properly and show how to change what muscles are emphasized.

A study published in Nutrition, Metabolism and Cardiovascular Disease, 28 February, 2009, found vitamin K consumption to strongly reduce the risk of coronary heart disease. This finding surfaced with an analysis of a cohort study, Prospect-EPIC, consisting of 16,057 women aged between 49 and 70, none of whom had cardiovascular disease at the start of the study. To the surprise of many, those who got their vitamin K from plant forms by eating lots of leafy vegetables did not fare better than the normal population. However, those women who got their vitamin K from animal sources like whole eggs, cheese, goose liver, and animal fats had substantially reduced incidence of cardiovascular disease.
Enig, Mary., and Sally Fallon. “Caustic commentary” Wise Traditions, 2009;(10)2:11

Unfortunately, the researchers are calling for vitamin K2 supplementation not a healthy diet consisting of animal products, which would yield a whole host of other health benefits.

If you want to get healthy, one way to afford to slim down and improve your health is to get a cash advance. By getting an advance on your paycheck, you can do several things to get fit. Here are some suggestions to help you use your extra cash to drop a few pounds, improve your blood pressure, and be healthier all around.

Join a Fitness Club
Fitness clubs can be expensive for some people if they don’t have much money to spend on being healthy. But getting a cash advance is a good way to join a fitness club and pay for a year in advance. Some clubs will let you do this, and it’s a good way to get rid of the excuse that you can’t afford to join a club. If you see results after the first year, you can choose to pay for another year of membership with another advance.

Stock Up Your Groceries
One of the main reasons people don’t lose weight is because it’s easier and more convenient to just get some fast food for dinner each night. But, if you have a refrigerator full of healthy foods and groceries, you’ll be less likely to go out to dinner as often. Buy a variety of fruits, vegetables, and lean meats and make meals ahead of time so they are ready to eat when you get home from work.

Hire a Personal Trainer
Few things can get you motivated to get in shape like a personal trainer. These professionals can give you ideas on how to eat healthy and exercise regularly. As an accountability partner, a personal trainer will help you stay motivated to get fit through encouragement while teaching you effective ways to manage your time so you can get your exercise in each day.

If you’ve been putting off your health because of finances, now’s the time change.

The waltz, foxtrot, and even the salsa are considered staple dances in the large and growing sport of competitive dancing. Interest in competitive ballroom dance has picked up speed ever since “Dancing with the Stars” boosted its popularity and helped bring it into the main stream. However, what many don’t realize is the long history of this very competitive sport, and just how many health benefits ballroom dancing has.

Ballroom dancing is, for one, a wonderful cardiovascular workout. Even beginners without much knowledge of the sport can get a workout in with a few simple steps picked up at a first class. In fact, ballroom dance is in the top five physical activities, leading the average adult to burn between 200-500 calories an hour. That’s more than almost every sport except running and swimming. Ballroom dancing is also great for flexibility and muscle conditioning. The correct female position for the waltz, for example, uses muscles in your back most people do not even realize exist.

USA Dance is the national governing body for dance sports within the United States. The group holds dance competitions for several different dance styles. These competitions can be recreational, but are often extremely serious. Starting in 1997, ballroom dance even began seeking to become an Olympic event.

For some, however, watching the sport is far more enticing than participating. Competitive ballroom dance has existed for many years, but now it is even getting picked up by sportsbook reviews. Recently, ballroom dancing and shows like “Dancing with the Stars” have become betting sports with their own fans and aficionados. It just goes to show that, whether gaining participants or observers, ballroom dance is one of the fastest growing sports in the United States today.

Are you of those people that wake up in the morning and start the day with a cup of coffee and a cigarette? You know that health initiative you promised for Monday morning won’t happen after inhaling the tar and nicotine first thing in the morning reminds you that jogging is only for health nuts. Health and healthy choices begin the moment we wake up every day. From the moment we emerge from our sleeping cocoon, the choices we make during those first few moments of awake time affect the decisions we make the rest of the day. Instead of that coffee and cigarette, how about a glass of juice and electronic cigarettes? With normal cigarettes, you can’t help but get the smell of smoke on your clothes and hands. You can’t help but buy a weekly air-freshener ever week to deaden the smell in your car, and the cute little health-nut, office-assistant will surely notice your smoking during the 10:15 break period. With smokeless cigarettes, you can get your nicotine without having the water vapor mixed with tar and other carcinogens. Health and being healthy is such an important step for a person’s self. If you start the day with the proper amount of nutrition, that sleepy 2:30 feeling in the afternoon will be lessened. Striving to have some sort of health routine in one’s regime can only turn the health you currently enjoy into a life-long luxury.

Among the other health benefits of smokeless cigarettes are the people around you that won’t suffer from second-hand smoke. Imagine you’re in a restaurant and you’ve just finished the best meal you’ve had in months. With a normal cigarette, lighting up in a restaurant would likely be an instant invitation for the door. With a smokeless brand, the hassle from the dining staff will likely be much more subdued.

Let us take a moment to consider the tomato, that delicious, colorful, vitamin-packed fruit. Yes, tomatoes are a fruit, though their subtle sweetness might lead us to believe they are actually a vegetable. No matter. What matters is, they are part of nature’s bounty and a perfectly wonderful thing to eat.

Tomatoes come in many different varieties, of varying size and color. The juiciness and flavor of a fresh tomato adds a special zest to a meal, and can add a delightful coolness to dishes served on a hot summer day.

One easy-to-make summer classic is a salad of chopped fresh tomatoes, fresh basil leaves, crunchy croutons and mozzarella cheese. Just chop up tomatoes, (about a half cup) and add in an equal amount of basil. Then add in bite size pieces of mozzarella cheese (about a third cup). Mozzarella cheese can be purchased plain, or seasoned in olive oil. Either way, it is delicious. Next, add in about one third cup of crunchy croutons. Mix it all together in a bowl with a dressing of two parts olive oil, to one part balsamic vinaigrette. Finally, add in a pinch of fresh garlic, to taste, then toss together for a delicious salad!

Here’s another fabulous idea – spice up your favorite recipes with sun-dried tomatoes. No, tomatoes don’t have to be fresh to be enjoyed. The sun-dried tomato is a delicacy in itself — it’s a practical way to use food dehydration and add a special zing to a meal. You can purchase dehydrated tomatoes dry or packed in olive oil.

To liven up dried tomatoes, store them in a container with fresh olive oil for 24 hours before using. They should be refrigerated. Then add herbs for extra flavor. The dried tomatoes can be sprinkled on pasta dishes, pizza (especially tasty with goat cheese) or chicken. Throw on a little garlic and enjoy!

The military has a lot invested in training pilots and decided to fund a study to find out which foods are best for them. The University of North Dakota researchers found the 45 pilots who ate the fattiest foods, such as butter or gravy, had the quickest response times in mental tests and made fewer mistakes when flying in tricky cloudy conditions. Surprisingly, after those on the high-fat diet, those on the high carb diet performed the best, with the worst performance from those on the high protein diet.
Enig, Mary., and Sally Fallon. “Caustic commentary” Wise Traditions, 2009;(10)4:41