What Sacramento needs most are more physician nutrition specialists. The physician nutrition specialist in the USA is so rare, that it is a specialty practiced by only about 200 physicians in the nation. That’s why when someone with this training, experience, and background speaks, the average consumer listens closely. A physician nutrition specialist emphasizes the role of nutrition in preventive medicine and achieving optimal health.
Sacramento nutritionists usually agree that you have to ‘reboot’ your system if you want to break your addiction to fats and sugars. The University of California, Davis has studied how a protein-rich breakfast may stop food cravings in its tracks. Check out the April 11, 2011 article, “That’s What She Fed: sour patch kids linked to weight loss.” Also, you can read my other joltleft.com article on how much protein you or your child should eat at breakfast. See, How much protein should you feed your children at breakfast time? – National children’s nutrition | joltleft.com.
To break addiction to fats and sugars, according to Dr. Melina Jampolis, medical doctor who also is a nutritionist and who appeared on the Dr. Oz show, (see, Dr. Oz: Break Your Addiction To Sugar And Fat) you need to start eating cruciferous vegetables such as cauliflower, broccoli, and cabbage followed by onions, leeks, green onions, or garlic. See, Dr. Melina Jampolis | Diet Doctor. Dr. Jampolis is a San Francisco, California, physician nutrition specialist – See, Dr. Melina Jampolis – CNNhealth Diet and Fitness Expert.
Jampolis specializes in the role of nutrition in preventive medicine and achieving optimal health, according to the CNN article on the website, Dr. Melina Jampolis – CNN.com. What most physicians who specialize in nutrition aim for is to bridge the gap between the experts who talk about the latest nutrition and diet research and the “real-life” food and exercise choices that people face daily.
Check out Dr. Jampolis’s book on Amazon.com, The No-Time-to-Lose Diet: The Busy Person’s Guide To Permanent Weight Loss. She hosted a program on the Discovery Network’s FitTV titled “FitTV’s Diet Doctor,” evaluating different diet plans and applying them to real people. According to the CNN site article, Dr. Jampolis is chief medical officer of Smart Now, (a health portal for women over 30) and a regular contributor and advisory board member for Heart Healthy Living magazine.
What Foods Can Break Addiction to Fats and Sugars?
You might try a dish of stir-fried (in extra virgin olive oil or coconut oil) chopped broccoli, Napa cabbage, green onions, with a small amount of tempeh (Japanese-style fermented/cultured soy beans). Serve the vegetables either stir-fried or chopped raw in a salad. Or drink a 1/4 cup of raw red cabbage juice. You can add a side dish of other vegetables, fish, or your favorite ‘lean’ foods that aren’t high in fat. If you don’t add sugar to your foods, soon you can clear your brain of an addiction to fats and sugar. See, Dr. Mehmet Oz: Beat Fat and Sugar Addiction and Detox Your Liver.
The program discussed how to break your addiction to fats and sugars which in many cases can prevent people from feeling full after a meal and continue to crave fats and sugars, for example–a feeling after a meal of craving dessert such as ice cream or cookies. You start to ‘reboot’ your system by detoxing your liver, said Dr. Mehmet Oz of The Dr. Oz Show.” See the sites, Sugar & Fat: Break the Addiction, Pt. 1 | The Dr. Oz Show and Sugar & Fat: Break the Addiction, Pt. 2 | The Dr. Oz Show. According to the advice broadcasted on the show, to beat addiction to fats and sugar you may need to follow these four steps:
Step 1: Replace grains with broccoli or cauliflower for one week, and eat garlic, chives and leeks.
Step 2: For withdrawal, take a Vitamin B complex and 1,000 mg a day of chromium picolinate.
Step 3: Eat meat in a 4:1 ratio, limiting it to a quarter of your protein. Also eat leafy greens and citrus.
Step 4: Address emotional eating: Emotional hunger is sudden, while physical hunger is gradual.
What happens when you combine fats and sugar or fats and carbs is that your brain actually changes chemically so that you become addicted to fats and carbs. This type of food addiction where the brain changes in its chemistry so that you crave the food and stop feeling full after eating can happen when you eat too much, too often of sugar, chocolate, cheese/dairy, and red meats.
If you eat meat, eat four times as much white meat from fish, turkey, chicken or other poultry than you eat red meat. This means if you eat a red meat stake once a week, the rest of the week, if you’re eating meat make it white meat or fish such as turkey breast, salmon or cod fish. If you add shrimp to your diet eat it with a plate of cruciferous vegetables either in a salad, steamed, or stir-fried in as little fat as possible.
When you eat fats, such as extra virgin olive oil, don’t heat it. Drizzle it on the food. When you heat oils, the antioxidants in the oils and other healthy parts of the oil are destroyed. It’s the oil served cold pressed and unheated that has the benefits when you’re referring to extra virgin olive oil.
Confusion in the News About Grains
Consumers may be told to restrict grains to prevent and control metabolic syndrome because white rice soon turns to starch and then to sugar in the body. But the current TV adds show people trying to lose weight discussing how they lost weight by eating whole grains. This confuses shoppers. How do you lose weight by eating whole grains? Some nutritionists say that whole grains rot children’s teeth. Other nutritionists point out that in ancient times gladiators insisted on eating barley or barley and beans to fatten themselves up in order to provide a cushion of fat under the skin so if they are cut, it would be in the fat layer, not in the vital organs. So barley was used to fatten them up.
Who do you believe when one diet tells you to restrict grains? You hear that grains fed to cows to fatten them up produce inferior meat, milk, and butter…that you should eat butter or milk from dairy cows who feed on grass in the pasture, not on grain from corn or other grains. That means that grain is being used to fatten up animals compared to animals allowed to eat spring and summer new grass on pastures. That’s why there’s so much confusion about the benefits versus the fattening-up ability of grains.
Why are some vegetarians with high cholesterol often suffering from insulin resistance, high insulin levels and sugar spikes in their blood? Some scientists claim that people who live longer lifespans in good health usually have low insulin levels in their blood stream.
This does not refer to high blood sugar levels, just not an excess of insulin circulating in their bloodstream. You’re told to ferment grains to get rid of the phytic acid. But then you’re told your body needs a little phytic acid to ward off cancer from reproducing. How does the average consumer deal with the conflicting news about whole grains? You read that eating high in carbs may lead to cataracts. Then you read how plant-based diets help prevent cancer and inflammation. It’s a matter of portion size.
If you’re a carbivore, a carbiholic, or a carbohydrate-only eating individual who also has problems with gluten, cereal grain sensitivity, the newly revised book, Primal Body, Primal Mind: Beyond the Paleo Diet for Total Health and a Longer Life, by Nora T. Gedgaudas, CNS, CNT may be of help by offering information and research you might find applies to your situation. Then you can discuss your situation with your health care team.
Learn how anyone can achieve “Primal Health” in today’s challenging modern world by combining modern day science to what we know about our Ice Age human physiology. The book, Primal Body, Primal Mind: Beyond the Paleo Diet for Total Health and a Longer Life reveals and helps break through many long-standing myths that keep most people trapped in a pattern of sub-optimal health and well being. Learn how the way we evolved as a species helped shape our nutritional needs and what this means for our physical and mental health, survival—and beyond—in today’s modern world.
Now the question is should you eat more of a Paleo diet or more of a Plant-based diet for your individual body’s requirements for health? According to the Why Grains are Unhealthy website, the following information appears against grains:
Lectins are bad. They bind to insulin receptors, attack the stomach lining of insects, bind to human intestinal lining, and they seemingly cause leptin resistance. And leptin resistance predicts a “worsening of the features of the metabolic syndrome independently of obesity.”
Gluten might be even worse. Gluten, found in wheat, rye, and barley, is a composite of the proteins giladin and glutenin. Around 1% of the population are celiacs, people who are completely and utterly intolerant of any gluten. In celiacs, any gluten in the diet can be disastrous. We’re talking compromised calcium and vitamin D3 levels, hyperparathyroidism, bone defects.
As Stephan highlights, one study showed that 29% of asymptomatic (read: not celiac) people nonetheless tested positive for anti-gliadin IgA in their stool. Anti-gliadin IgA is an antibody produced by the gut, and it remains there until it’s dispatched to ward off gliadin – a primary component of gluten. Basically, the only reason anti-gliadin IgA ends up in your stool is because your body sensed an impending threat – gluten. If gluten poses no threat, the anti-gliadin IgA stays in your gut. And to think, most Americans eat this stuff on a daily basis.
Phytates are a problem, too, because they make minerals bio-unavailable, thus rendering null and void the last, remaining argument for cereal grain consumption.
Is there a good reason for anyone (with access to meat, fruit, and vegetables, that is) to rely on cereal grains for a significant portion of their caloric intake? Also, according to the Why Grains are Unhealthy website, “The answer is unequivocally, undeniably no. We do not need grains to survive, let alone thrive. In fact, they are naturally selected to ward off pests, whether they be insects or hominids. The author of the Why Grains are Unhealthy article writes, “I suggest we take the hint and stop eating them.”
The Other Side Says Whole Grains Are Good for the Heart
On the other hand, whole grains were said by scientists in studies to be good for the heart. Check out the Harvard Science article, “Eating whole grain cereals may help men lower heart failure risk.” In the recent American Journal of Clinical Nutrition study, the research team first looked at data from the Health Professionals Follow-up Study, which has followed 51,529 men since 1986, when the study participants were 40 to 75 years old.
Researchers viewed a subset of 31,684 men free of hypertension, cancer, stroke or heart disease at the study’s outset. During 18 years of follow-up, 9,227 of them developed hypertension. Men in the top fifth of whole grain consumption, that averaged about 52 grams of whole grains daily, were 19 percent less likely than the men in the bottom fifth, who ate an average of about 3 grams of whole grains daily, to develop hypertension during follow-up.
It took three months after a new July 2009 study on the health benefits of whole grains, especially brans in whole grains, and how whole grains help to lower hypertension, had been published in the American Journal of Clinical Nutrition before the mainstream media (Reuters) reported it October 7, 2009. The Whole Grain Stamp now appears on over 3000 products in 14 countries, according to the body that issues the Stamp, the Whole Grains Council. Also see the October 10, 2009 Windsor Star article, “Whole grains may help keep blood pressure in check.”
What Did the Separate Components of Whole Grains Reveal?
When the researchers looked at separate components of whole grains, only bran showed an independent relationship with hypertension risk, with men who consumed the most at 15 percent lower risk of hypertension than men who ate the least. However, the researchers note, the amount of bran in the men’s diet was relatively small compared to their total intake of whole grain and cereal fiber. See the article, “Bran, whole grains may fight high blood pressure in men.”
According to the HealthDay News article, “Whole grains as a part of a prudent, balanced diet may help promote cardiovascular health,” the lead researcher and project director at Harvard School of Public Health of the Health Professionals Follow-Up Study, Dr. Alan J. Flint explained to the media. The latest analysis followed up previous studies that’s why it’s called a Follow-Up study. “Higher intake of whole grains was associated with a lower risk of hypertension in our cohort of over 31,000 men,” Flint told the press.
The relationship between whole grain intake and hypertension risk remained even after accounting for men’s fruit and vegetable intake, use of vitamins, amount of physical activity, and whether or not they were screened for high blood pressure. This suggests that the association was independent of these markers of a healthy lifestyle behavior pattern. It’s possible, the researchers say, that the men that ate more whole grains gained less weight over time. The current findings, Flint and colleagues explained, “have implications for future dietary guidelines and for the prevention of hypertension.”
This is not a new idea. The most recent scientific studies help to lend credibility and validity to the claims and to studies using fewer people. For years, books have touted the health benefits of whole grains. In the 2008 book, The Cholesterol Hoax, Dr. Sherry A Rogers notes on page 181, “Whole grains are actually much higher in antioxidants than fruits and vegetables.”
The section, “They Forgot the Whole Grains,” explains, “Folks who have diets containing daily whole grains have 26% less heart disease, 36% fewer strokes, and a 43% lower cancer rate. In another study of 88 folks with high blood pressure, 73% of those who had two meals of whole grains a day dropped their blood pressure medications in half in addition to dropping their cholesterol and blood sugars (Pins, Jones).” Read the published scientific study, Pins JJ, et al. “Do Whole Grain oat cereals reduce the need for antihypertensive medications and improve blood pressure control? Journal of Family Practice 51: 353-359, 2002.
The most recent USA nutrition guidelines recommend that people get at least 3 ounces, or 85 grams, of whole grains daily, and that they consume at least half of their grains as whole grains, according to the recent Reuters article of October 7, 2009, “Whole Grains May Keep Blood Pressure in Check.”
“There’s evidence, the investigators note, that women who eat more whole grains are less likely to develop high blood pressure, also called hypertension, but there is less information on how whole grains might affect men’s heart health,” according to the Reuters article, based on a recent study published in the American Journal of Clinical Nutrition.
Eating lots of whole grains could ward off high blood pressure, according to that study published in the American Journal of Clinical Nutrition. You can read the abstract of the actual study in the July 1, 2009 issue of the American Journal of Clinical Nutrition, Volume 90: 493-498, 2009, doi:10.3945/ajcn.2009.27460.
The title of the research is, “Whole grains and incident hypertension in men.” Although the study had been performed with only men, women can benefit also, provided that you don’t have sensitivities to whole grains such as celiac disease. It doesn’t matter which whole grains you eat so much. You could substitute quinoa or amaranth, oats, brown rice, or rye for wheat because wheat in some people causes a rise in insulin. But what did the study actually find?
According to the study, men with the highest whole-grain consumption were 19 percent less likely to develop high blood pressure than men who ate the least amount of whole grains. But you need to know something about how to prepare whole grains so that you don’t get the phytates in grain.
Whole grains contain phytic acid in the bran of the grain. Phytic acid combines with key minerals, especially calcium, magnesium, copper, iron, and zinc and prevents their absorption in the intestinal tract, according to the article, “The Two Stage Process: A Preparation Method Maximizing the Nutritional Value of Whole Grains.”
According to Introduction to Whole Foods, page two, “Soaking, fermenting, or sprouting the grain before cooking or baking will neutralize the phytic acid, releasing nutrients for absorption. This process allows enzymes, lactobacilli and other helpful organisms to not only neutralize the phytic acid, but also to break down complex starches, irritating tannins and difficult-to-digest proteins including gluten. For many, this may lessen their sensitivity or allergic reactions to particular grains.”
The healthier way to prepare whole grains, according to the article, ” is to soak the whole grains or whole grain flour in an acid medium such as buttermilk, yogurt, or other cultured milk, or in water with whey, lemon juice or vinegar added. As little as 7 hours soaking will neutralize a large portion of the phytic acid in grains. Twelve to 24 hours is even better with 24 hours yielding the best results.”
Basically, you can soak grains overnight in a covered jar of filtered water in your refrigerator. The grains will become soft. You can soak whole grains for two days. The whole buckwheat usually becomes soft enough to eat for breakfast without cooking with heat.
Just put some cherries and blueberries or dried fruit such as raisins on top of it, add a handful of chopped nuts or hulled sunflower seeds and sesame seeds, and you have a great breakfast cereal, as long as you’re not sensitive to the nuts and seeds or the particular grains. Buckwheat isn’t the same grain as regular whole wheat.
Usually, there’s an alternative whole grain you can tolerate, with some exceptions for persons with various sensitivities or those with celiac disease who must eat gluten-free foods. Then choose the gluten-free substitutes.
Brown rice, buckwheat and millet are more easily digested because they contain lower amounts of phytates than other grains, so they may be soaked for the shorter times. According to Introduction to Whole Foods, other grains, particularly oats, “the highest in phytates of the whole grains, is best soaked up to 24 hours.”
The article reports that there are two other advantages of the two-stage process. “Several hours of soaking serves to soften the grain, resulting in baked goods lighter in texture, closer to the texture of white flour. The longer the soaking, the less necessary is the baking powder. Baking soda, alone, will give enough rise. Secondly, this is a great step in convenience, dividing the task into two shorter time periods, cutting the time needed to prepare the recipe right before cooking and baking when you feel rushed to get food on the table.”
Science research teams often look at the The Health Professionals Follow-Up Study on various topics. The Follow-Up Study explores men’s health issues, relating nutritional factors to the incidence of serious illnesses, such as cancer, heart disease, and other vascular diseases. This all-male study is designed to complement the all-female Nurses’ Health Study, which examines similar hypotheses.
According to an October 20, 2010 study published in the Journal of Agricultural and Food Chemistry, black rice bran may cut inflammation. See the article, “Black rice bran may help fight disease-related inflammation.” See the article, “The Next Big Food Fad is Black Rice Bran.”