482 Ketogenic Diets [30 July 2018]

Ketogenic diets (keto for short) have become popular lately for weight loss and other reasons. I have run a weight loss clinic based on a 30 year researched, medically designed, ketogenic protocol for eight years now. While it’s possible to do a ketogenic diet on your own, there are significant challenges to consider.

The objective of the diet is to put your body into a state of ketosis in which fat is burned for energy instead of carbs. This is achieved by keeping total dietary carbs strictly below about 40g per day. Any more than that is just a low carb diet, not a ketogenic diet, and will prevent fat burning while starving your body for calories. See #290 “Low Calorie Balanced Diet” Oct 2014.

Getting adequate protein without the carbs is a challenge. Ideally we need 0.5g of protein for each pound of lean body weight. For me with a healthy weight of 200 lbs my protein intake should be at least 100g.

Another challenge is getting nutrients like vitamins and certain minerals. To remain in ketosis, whole food groups must be eliminated including dairy, fruits, grains and many vegetables. Supplementation of vitamins, calcium, magnesium and potassium is a must. For this reason, a ketogenic diet is not recommended for long term, unless designed for a medical reason such as epilepsy, cancer or Alzheimer’s. For weight loss, stick to it to reach your goal weight, then transition to a healthy maintenance diet.

Other challenges you may face while on a ketogenic diet include: temporary hormone changes affecting menstruation, hair loss, or unwanted hair growth; fatigue from low blood pressure or low blood sugar; headaches from low blood pressure or electrolyte imbalances; and the need to see your doctor to periodically adjust dosage of medications for diabetes, blood pressure, cholesterol, etc.

Our weight loss clinic can help you with all these challenges. It provides a wide variety of low carb, high-quality protein, foods and lists of vegetables to use and avoid. We monitor your weight loss and lean loss weekly to ensure that you are in ketosis and are not burning muscle. And we can guide you through any problems that may arise along the way. There are many benefits to a ketogenic diet besides fat loss, such as normalization of blood sugar, blood pressure, and cholesterol, and reduction in inflammation, as long as it is done correctly and safely.

For more information on this or other natural health topics, stop in and talk to Stan; for medical advice consult your licensed health practitioner.

472 Preserving Muscle [21 May 2018]

A few weeks ago [#470 Nutritional Support for the Elderly] I mentioned several supplements that help preserve or rebuild muscle in the elderly. Let’s take a closer look at these.

The first is protein powder. Whey works best and is fine for nearly everyone even those with dairy issues. A whey protein will increase muscle, improve liver and kidney function, and increase white blood cell and lymphocyte count (reducing colds and flu infections by half).

Branched Chain Amino Acids (BCAAs) are special amino acids that do not require processing in the liver so can be used without stressing the liver or kidneys. They are particularly beneficial in preventing muscle loss in elderly or ill people and in enhancing healing of injuries including burns. BCAAs are available in tablet or powder form.

We usually think of creatine as a supplement for athletes and body builders but it is also beneficial for maintaining muscle in the elderly. Dr. Philip Rouchotas believes everyone over 70 should be supplementing with creatine daily. It will even prevent muscle atrophy in a limb that is in a cast from a fracture. Creatine is especially beneficial for neurodegenerative diseases. It will slow the progression and improve survival in ALS, and in Parkinson’s will improve upper body strength, improve mood, and most significantly slow the requirement for increasing doses of dopamine. A low dose of 2.5 g per day is perfectly safe for the kidneys.

Exercise, both aerobic and resistance, is essential in building and maintaining muscle, but without the above nutrients will not be nearly as effective. In one study adding whey protein doubled the amount of muscle gain from resisted exercise. Exercise of course has many other benefits which I have previously discussed including cancer prevention [#361] and increased life expectancy [#420].

But building muscle is only half the equation of strength. The other half is energy, which is produced in the mitochondria of our cells. B vitamins (or a good multi), coenzyme Q10, and Acetyl-L-Carnitine will all improve energy in the elderly; see my articles on mitochondria for more on these.

For more information on this or other natural health topics, stop in and talk to Stan; for medical advice consult your licensed health practitioner.

470 Nutritional Support for the Elderly [7 May 2018]

In a recent webinar Dr. Philip Rouchotas ND of the Bolton Naturopathic Clinic in Ontario, shared his nutritional protocol for his elderly patients, especially those with neurodegenerative diseases like Alzheimer’s, MS, and Parkinson’s, and those with mild cognitive impairment or traumatic brain injury. He believes most people over 60, and everyone over 70, will experience rapid and significant benefits from this program.

The base of the program is the Mediterranean Diet (more on this another week) along with physical exercise (aerobic and resistance) and mental exercise (chess, bridge, video games).

Step 1 deals with nutritional deficiencies which are “epidemic” among North American seniors for three main reasons: loss of appetite (they eat less); change in appetite (they prefer saltier, fattier, less nutrient-dense foods); and digestive impairment (they absorb fewer nutrients). Step 1 supplements:
• A good multivitamin with trace minerals and activated B’s
• Whey protein (30g) – prevents muscle loss; halves number of viral infections (colds)
• Creatine (2.5g) – prevents muscle loss (even while in a cast); with Parkinson’s slows requirement for increasing dopamine dose
• Fish Oil (1000-2000mg total EPA + DHA) – a 2:1 ratio works best

After a few months on Step 1 the elderly should have regained some strength and be ready to add a few more products from Step 2 to further improve their health:
• CoQ10 (100mg x2) – improves mitochondrial function, increases energy for muscle and brain function
• Acetyl-L-Carnitine (2g) – cofactor in mitochondria, necessary for burning fat for energy; doubles survival time in ALS patients
• Melatonin (as needed up to 20mg) – nerve cell antioxidant, benefits elderly even if sleep is not an issue
• Ginkgo biloba (120-240mg) – use if meds allow (blood thinners are a contraindication); improves cerebrovascular function (blood flow to the brain)
• Lion’s Mane (1g x2) – prevents cognitive impairment due to amyloid beta plaque; improves brain function in Mild Cognitive Impairment

I appreciate that Dr. Rouchotas’ protocols are backed with multiple human (not just animal) placebo-controlled studies so we can be confident in their safety and effectiveness. I plan to write more about some of these products in future articles.

For more information on this or other natural health topics, stop in and talk to Stan; for medical advice consult your licensed health practitioner. Find this article on my website for links to sources and further reading.

451 CO2 & Plant Nutrients [18 Dec 2017]

Irakli Loladze, an American mathematician with an interest in biology, discovered a previously unsuspected effect of rising carbon dioxide levels. As atmospheric CO2 rises, plant growth and carbohydrate (mostly sugars) content increase, while the protein and mineral contents decrease.

It was well known that nutrient content of food crops had dropped significantly in the last 50 years – a USDA study published in 2004 showed changes in nutrient levels of 43 garden crops from 1950 to 1999. But these changes were attributed to breeding of new crop varieties for yield [and taste] rather than nutrient content.

Loladze demonstrated that in addition to crop breeding, rising CO2 levels also played a role in the observed nutrient losses. As CO2 levels rise, photosynthesis speeds up, increasing carbohydrate production at the expense of protein and nutrients like vitamins and minerals. In experiments with cereal grains and potatoes, increased CO2 resulted in reductions in protein, calcium, potassium, zinc and iron. These changes are predicted to put millions of people at risk of dietary deficiencies. There is also concern that the increased sugar content of plant foods will contribute to the rising epidemics of obesity, cardiovascular disease and diabetes.

To eliminate the plant breeding factor, pollen samples from wild goldenrod plants dating back to before the industrial revolution were tested, and found to have declining protein content with rising CO2 levels.

Two large studies were published in 2014 which supported the theory of a rising carbohydrate to minerals ratio. Samuel Myers, a climate researcher at Harvard University, and his team published a study in Nature which showed that protein, iron and zinc dropped in key crops grown in Japan, Australia and the United States. On the same day Loladze published the results of 15 years of data on samples from 130 varieties of plants, showing that minerals like calcium, magnesium, potassium, zinc and iron were reduced, on average by 8%.

That 8% may not seem significant but it will grow as CO2 levels continue to climb through the rest of this century. It is just one more effect to consider along with all the other effects of climate change. Still, in my opinion, this nutrient loss is overshadowed by the deliberate reduction of nutrients in food processing in order to make our food tastier, more convenient, and cheaper.

Source: The great nutrient collapse, by Helena Bottemiller Evich, The Agenda, www.politico.com, 2017

For more information on this or other natural health topics, stop in and talk to Stan; for medical advice consult your licensed health practitioner.

381 Protein Source – Plant or Animal? [8 Aug 2016]

An interesting study was published last week in JAMA Internal Medicine. The study examined data from two previous epidemiologic studies involving over 130,000 health professionals, average age 49, to see if source of protein – animal or plant – has an influence on health and longevity.

The study found that (after factoring out known risk factors) eating more animal protein (meat) was weakly associated with slightly higher mortality, particularly cardiovascular, while eating more plant protein was more strongly associated with a lower mortality.

Curiously these associations only occurred in people with at least one unhealthy lifestyle factor – smoking, heavy alcohol intake, overweight, or physically inactive. For those with a healthy lifestyle the source of protein did not affect mortality. The type of meat was also significant – replacing plant protein for processed meat had a greater reduction of mortality than replacing unprocessed red meat. And there was no association found with fish or poultry and mortality. Note that this is an observational study and does not necessarily show a causal relationship.

How to account for the lack of effect of protein source on the healthy lifestyle group? One possible explanation is that the healthy lifestyle people may have had more fibre and healthier plant foods in their diet, made healthier choices of animal protein (less processed meat, more poultry and fish), and cooked it in a healthier manner (not deep-fried or burned).

This study was limited to older adult health professionals and may not apply to other age or socio-economic groups. For example previous studies have shown that children and adolescents do better on animal protein from red meat (in moderation) as it provides significant and easily absorbed amounts of protein and micronutrients such as iron, zinc and Vitamin A which are crucial to growth and development, and may even help prevent chronic disease in adulthood.

In conclusion, it appears that increasing plant sourced protein may be especially helpful if you smoke, drink too much, are overweight or inactive, or if you have a chronic disease such as diabetes, coronary heart disease, or kidney disease.

For more information on this or other natural health topics, stop in and talk to Stan; for medical advice consult your licensed health practitioner.

337 Debunking the Paleo Diet [21 Sept 2015]

Back in May 2014 I first wrote about the Paleo Diet fad and what we can learn from it. A recent Ted Talks video expands on that theme. Archaeologist Christina Warinner titled her 22 minute talk “Debunking the paleo diet”. Warinner looked at the modern paleo fad diets from the perspective of her study of the health and diet of ancient peoples using bone biochemistry and DNA.

To review, the modern Paleo Diets attempt to emulate what people ate before the development of agriculture. The diet is high in meat and vegetables with some fruits, nuts and oils, but no grains, legumes or dairy. But is this really what our Paleolithic ancestors ate? Not quite, Warinner argues. She first busts three myths about the Paleo Diet, then lists three things that we can learn from our ancestors’ diets.

1. Meat was not as large a part of the Paleolithic diet as believed. We have few adaptations to eating meat and many to plants (molars for grinding, longer intestinal tract, lack of vitamin C synthesis). And the one adaptation to animal husbandry many people have, especially in Africa and northern Europe, is tolerance to dairy.

2. Grains and legumes were a bigger part of the Paleolithic diet than believed. Mortar and pestles for grinding seeds date back 30,000 years; fossilized plaque from ancient human teeth show evidence of grains, legumes and tubers.

3. Modern foods – meat and vegetables – are much different than what our Paleolithic ancestors ate. Wild game was mostly small, lean and tough; and all the organs and marrow were consumed. Eggs were small, hard to find, and seasonal. Wild fruits and especially vegetables were unrecognizable from modern cultivars – tiny, tough, bitter tasting, many with toxic chemicals. And modern foods come from all over the world year-round; our ancestors were limited to locally and seasonally available food resources.

So, what can we learn from what we do know of our ancestors’ diets?

1. There is no one correct diet for humans; diversity is the key ingredient.
2. Ideally food should be eaten fresh, ripe, and in season.
3. Whole foods, with all the fiber and other nutrients intact, are best.

I may expand on these points in a future column.

In conclusion Warinner stated “We still have a lot to learn from our Paleolithic – and Neolithic – ancestors”.

For more information on this or other natural health topics, stop in and talk to Stan; for medical advice consult your licensed health practitioner.

290 Low-Calorie Balanced Diet [20 Oct 2014]

You still hear health professionals promoting a “low-calorie balanced diet” as the best method for weight loss. A healthy balanced diet, where you get the right amounts of macronutrients (protein, carbohydrates and fats) and micronutrients (vitamins, minerals, essential fatty acids) is perfect for maintaining your weight. But a low-calorie balanced diet – eating the same foods but less of them – is not only ineffective for weight loss but can be detrimental to your health – and to your objective of losing fat – for several reasons.

First, reducing all three macronutrients by about the same amount will make you protein deficient. As a result you will burn muscle mass as well as fat to make up for the reduction in calories. But proteins are not just found in muscle – bone, skin, organs, enzymes and hormones are all made of protein.

Reducing all foods by the same amount will still provide enough carbs to keep your insulin levels up. And as I have explained many times in these articles, high insulin levels lock in the fat stores, making them unavailable for burning, so any weight you lose will be mostly muscle.

Furthermore, the inability to burn fat for fuel creates a shortfall in calories available to the body to carry out its normal functions, making you feel tired, weak, and hungry. In response, your body will lower your metabolic rate (go into starvation mode) so it can live on the lower caloric supply. Unfortunately this lower metabolism continues after you go off the restricted diet. Now when you return to your normal diet you are getting more calories than your body can use, so guess what happens? The end result of being on a low-calorie balanced diet: muscle lost, a little fat lost, and you gain fat faster than ever. And the failure of the diet will be blamed on your lack of will-power. Sound familiar?

The safest and most effective diet for losing fat weight is a protein-sparing ketogenic diet which conserves muscle while it burns fat. This contains adequate protein (the same amount as in your maintenance balanced diet) and essential fats and oils, and the minimum requirement of carbs (which isn’t very much). Ideally your weight and lean mass should be monitored by a coach trained in the program.

For more information on this or other natural health topics, stop in and talk to Stan; for medical advice consult your licensed health practitioner.

280 Collagen – Healthy Skin, Hair, Nails & Bone [11 August 2014]

The key to healthy skin, hair, nails and bone is collagen. Collagen is a strong flexible protein that acts as the main structural component of connective tissue. We need a lot of it to maintain optimum health: it makes up 70% of our skin and 30% of our bones. But collagen production slows as we age, beginning at age 21.

Collagen and another protein, elastin, give skin its elasticity and a firm smooth appearance. As we age and produce less collagen and elastin, the skin thins and develops wrinkles, giving us our “mature” look.

Our hair and nails are made of another protein called keratin. Keratin production also slows as we age so our hair grows thinner and weaker and our nails become brittle.

As you know, bones are made of calcium and some other minerals, and bone mineral density is a measure of its strength. But it is collagen strands within the bone that the minerals are bound to. As we age there is less collagen and the bones become thinner and less flexible no matter how much calcium we consume.

What can we do to increase collagen? When we eat collagen-containing foods and supplements they are broken down in digestion into the required amino acids but don’t guarantee that they will be used to produce collagen. Fortunately a particular silica compound called choline-stabilized orthosilicic acid (ch-OSA) has been found to stimulate our body’s production of collagen.

Clinical studies have shown that ch-OSA supplements will:
- increase skin collagen and elastin, improving elasticity and reducing wrinkles
- increase hair thickness and body
- increase nail strength and break-resistance
- increase healthy joint cartilage
- increase bone mineral density, strength and flexibility

The compound ch-OSA is available in Canada as BioSil in both liquid and capsule form.

I wrote about the health and beauty benefits of Silica in April 2013.

For more information on this or other natural health topics, stop in and talk to Stan; for medical advice consult your licensed health practitioner.

268 What is the Paleo Diet? [19 May 2014]

You have probably been hearing a lot about a so-called paleo diet. What is it and what can we learn from it?

Paleo is a Latin prefix meaning “old” or “ancient”. In this case it is short for Paleolithic, or “Old Stone Age”, a period in human history prior to agriculture. The paleo diet is a modern attempt to recreate the diet of our pre-agricultural ancestors.

The paleo diet movement started in the 1970s with a book called “The Stone Age Diet” by Walter L. Voegtlin, who argued that humans are primarily carnivorous with an ideal diet of mostly protein and fats and little carbohydrates. The diet has been adapted and promoted by many since, and is now more popular than ever. Advantages touted by the promoters include having more energy, getting & staying slim, and living longer. The diet is said to reduce the risk of degenerative diseases including obesity, depression, diabetes, heart disease, Parkinson’s, Alzheimer’s, MS, rheumatoid arthritis, and cancer, and often reverse the symptoms in people already suffering from these conditions.

So what foods are allowed in the paleo diet?
• lean proteins like grass-fed beef, bison, free range chicken
• fish & seafood
• nearly all fruits and vegetables
• nuts and seeds in moderation
• healthy fats like avocados, fish oil, olive oil

Foods to be avoided:
• grains, legumes, starchy vegetables
• dairy & alcohol
• processed foods & sugar

If you think you would like to try the paleo diet, there are several books and many websites for more information.

Many people who do a 30 day trial decide to stay with it because of how great they are feeling. There are many different versions and you can choose how strictly you wish to follow it. Let me know how you do.

For more information on this or other natural health topics, stop in and talk to Stan; for medical advice consult your licensed health practitioner.

190 Risks of High Protein Diets [5 Nov 2012]

I’m just finishing a few months on the Ideal Protein diet program. A few friends have expressed concern about health risks of “high protein” diets, so I decided to see if there was any validity to their concerns.

First, the Ideal Protein program is not really a high protein diet. Yes, carbs are reduced and protein as a % of total calories is increased. But the total protein is within normal limits. Using the formula of 0.5g of protein daily per pound of lean body weight (usually the “goal” weight), I should consume 0.5 x 200 = 100g of protein daily. The program provides 54g from 3 of their high-quality protein foods and 56g from one 8oz lean meat meal for a total 110g.

A 2004 article in the J. Int Soc Sports Nutr evaluated the scientific validity of the American Heart Association statement:

“Individuals who follow [high-protein] diets are [at higher] risk for …potential cardiac, renal, bone and liver abnormalities…”

The author of the article, A H Manninen, found that:

• there is no scientific evidence that high-protein intake has adverse effects on liver function or damages healthy kidneys
• rather than promote osteoporosis as hypothesized, some studies show an increase in bone density with increased protein intake
• systolic and diastolic blood pressure are reduced with increased protein intake
• rather than increase cholesterol as hypothesized, blood lipid levels significantly improved
• recent findings suggest replacing carbs with protein may reduce ischemic heart disease (likely due to the improvement in blood lipid levels)
• fat mass is significantly reduced and lean mass increased with carbohydrate-restricted diets (this is the ultimate goal of a weight loss diet!)

The author concludes that the AHA statement “contains misleading and incorrect information [and is based on] unsubstantiated fears… the risks are minimal and must be balanced against the real and established risk of continued obesity.”

Some other concerns about high protein diets do not apply to Ideal Protein because of its temporary nature, low fat intake, and the careful use of supplements.

For more information on this or other natural health topics, stop in and talk to Stan; for medical advice consult your licensed health practitioner.

166 Branched Chain Amino Acids [21 May 2012]

Last week we looked at amino acids as the building blocks (think Lego) of protein, and learned that nine are considered “essential”. Three of these form a special class – the branched chain amino acids (BCAA): leucine, isoleucine and valine. Their name comes from the shape of the molecule having a branched rather than linear form.

The BCAAs are the only amino acids that can be metabolized directly in muscle tissue; all the others require processing by the liver. This gives the BCAAs special nutritional properties in two rather different areas. For athletes, BCAA supplementation:
• increases muscle growth
• improves endurance
• speeds recovery from muscle damage due to intense training.

For the ill or elderly, BCAA supplementation can be used to:
• prevent muscle loss in elderly or ill (cancer, ALS) people with loss of appetite, without stressing the liver or kidneys
• maintain and rebuild muscle in people recovering from anorexia nervosa
• enhance healing of injuries including burns
• prevent muscle loss from prolonged fasting (e.g. the Master Cleanse).

Branched chain amino acids are available as a supplement in powder or capsule form. Research shows that L-Leucine is the most important of the three for protein synthesis and muscle building. Consumerlab.com reports no toxicity with BCAA supplementation.

Source: www.exrx.net/Nutrition/Supplements/BCAA.html

For more information on this or other natural health topics, stop in and talk to Stan; for medical advice consult your licensed health practitioner.

165 Amino Acids [14 May 2012]

Amino acids are called the building blocks of protein. Our bodies use twenty different amino acids (AAs) in making protein. Nine are called “essential” meaning we must obtain them in our diet. The other eleven can be synthesized from others so are called “non-essential”. Some of these non-essential AAs, are considered “conditionally essential” because our ability to synthesize them is limited, so a dietary source may be required for them as well. Four of these - cysteine, taurine, tyrosine, and arginine - are essential in infants and children, whose synthesis pathways are still undeveloped.

These 20 amino acids are specific for each function, so if we are deficient in even one our health can suffer. In addition to the proteins that make up tissues like skin, hair, nerves, the brain, organs, muscles and even bones, amino acids are also an essential component of enzymes, hormones and neurotransmitters.

Our dietary source of amino acids is protein, which is broken down in the acidic environment of the stomach into individual amino acids. If our stomach acid is insufficient, protein digestion may be incomplete resulting in amino acid deficiencies. Different proteins contain different amino acids and in different amounts; to ensure sufficient intake of all AAs, you should eat a variety of animal and plant protein foods. Amino acid supplements, in powder or capsule form, are available as complete formulas to ensure a balance of all the AAs, or as single amino acids for specific deficiencies or health problems.

Most amino acids come in two forms, called isomers, where one is a mirror image of the other. The L form is the natural one which works best for almost all functions; the D form is artificially synthesized and does not work as well. In choosing amino acid supplements, look for the L form, e.g. L-Lysine.

Watch for more columns on amino acids in the coming weeks. Next week – Branched Chain Amino Acids, beneficial for building and maintaining muscle in athletes and the elderly.

For more information on this or other natural health topics, stop in and talk to Stan; for medical advice consult your licensed health practitioner.

162 Chia Seed [23 April 2012]

Chia (Salvia hispanica) is an ancient grain that formed a staple of the Aztec and Mayan diets. It has been rediscovered and is now considered a modern “super food” because of its high nutrient content.

Chia seeds contain 30-35% oil, mostly omega-3 and omega-6 efas. Over 60% of this oil is ALA (the same efa found in flax). I’ve previously written on the many benefits of Omega-3 EFAs. Chia also contains 16-22% of easily digested gluten-free protein, supplying all of the essential amino acids. Chia seeds are very high in fiber and absorb many times their weight in water forming a gel which absorbs toxins and helps to cleanse and regulate the colon. This gel also slows the conversion of carbohydrates into sugar, helping to maintain normal blood sugar levels and reducing the need for insulin in diabetics. It also reduces appetite and increases satiety, thus assisting with weight loss. Chia is also a significant source of vitamins and minerals, particularly calcium, magnesium, iron, vitamin C, quercitin and other antioxidants.

Chia seeds were prized by the Mayans as an easily carried energy source for travel and war. It can be stored for long time because of its high antioxidant content and is soft enough to be chewed without grinding. Chia is easy to add to our modern diets – sprinkle on cereal (my favorite way to use it) or salad, add to smoothies, or simply eat by the spoonful. Whole or ground chia can be added to baking like cookies, muffins, pancakes or bread. Because it’s a food, there are no contraindications for eating it; it doesn’t interfere with any medication or supplement and it provides wonderful nutrition for pregnant moms and children.

The recommended amount of chia seed for an adult is one tablespoon per day. This provides 2.5 g of omega 3 efa; 2 g of protein; 5 g of fiber; 70 mg calcium; 35 mg magnesium; nearly 3 mg of iron, 6 mg vitamin C, plus many other nutrients.

For more information on this or other natural health topics, stop in and talk to Stan; for medical advice consult your licensed health practitioner.

097 Vegan Diet – Not for Everyone [17 January 2011]

Vegetarianism was and still is being touted as a healthy lifestyle. Are the reported benefits supported by scientific studies? And is vegetarianism good for everyone? The strongest supporter of a diet devoid of animal protein is T. Colin Campbell whose 2006 book “The China Study” is based on a very large epidemiologic study of diet and health in China. Campbell concluded that dietary animal protein is responsible for many health problems including heart disease, diabetes, arthritis, and particularly cancer.

Other scientists and physicians are not convinced. Reviews by Anthony Colpo, Chris Masterjohn, Michael Eades, and Denise Minger take a critical look at “The China Study”. First, it’s not really a study; it’s a discussion of observations and statistical analyses of correlations between diet and health, not a controlled study testing them. A closer look at the data in the book reveals, for example, that plant protein is more strongly correlated to cancer than is animal protein, and that animal fat is actually linked to reduced cancer mortality. Campbell failed to report that in his rat studies in India, the low protein animals died much earlier (of other causes), while the high protein animals lived longer, eventually developing cancer. These reviews point out many other flaws in the book’s conclusions.

Two nutritional physicians, Dr. Joseph Mercola and Dr. Michael Eades, found that many of their patients’ health suffered, rather than improved, on a vegetarian diet. Dr. Mercola developed a Nutritional Typing system which divides people into three groups according to their need for protein vs. vegetables. He argues that about one third of the population will do well on a vegetarian diet while another third will do poorly. So, if you belong to the “vegetable” group you may thrive on a vegan diet, but don’t impose your diet on others who may belong to the “meat” group!

This article is intended for educational purposes only; for medical advice consult your licensed health practitioner.

024 Food and Mood [10 August 2009]

Julia Ross in her 2004 book “The Mood Cure” shares good news for those suffering from mood disorders. She explains how we can feel better naturally, without the use of caffeine, alcohol, tobacco or anti-depressants. Furthermore she predicts that we can begin to see the results in just one day.

Whether we experience depression, anxiety, oversensitivity, compulsive behaviors, eating disorders, food cravings or addictions, Julia offers hope of a drug-free cure using a special diet and certain supplements.

The diet is high in protein and supplemented with amino acids to provide the building blocks for your body to synthesize the hormones and neurotransmitters that we need to feel good. The only carbs allowed are vegetables. [Note: in this respect the program is similar to the Atkins Diet]

The diet emphasizes Omega 3 efas (essential fatty acids), particularly DHA and EPA from fish oils, which improve our mood. Flax oil is a good source of ALA, another Omega 3 efa, but one that requires conversion by enzymes that are lacking in most of us. Olive oil is high in Omega 9, another good-mood efa, so is included in the diet. Omega 6 efas found in most vegetable oils and margarines worsen your mood and are replaced in the diet with healthy saturated fats like coconut oil and butter. In her book Ross explains that the myth of saturated fats as the cause of heart disease is not supported by nutritional studies [more on this in another column].

Other supplements used in Ross’ program may include Folic Acid, GABA and 5HTP. In her clinic, Ross found that the amino acid 5HTP could usually elevate mood noticeably within 24 hours. A 2001 study by Eli Lilly showed that 5HTP increased serotonin more than 4 times more effectively than Prozac. Other clinical studies found 5HTP at least as effective as SSRI anti-depressants but without the side effects.

An interesting “side effect” of Ross’ mood program is a 180 turn around in food cravings. Instead of craving unhealthy and fattening foods like ice cream and pasta, healthy foods like protein and vegetables become more appealing. The result is a return to a more healthy weight as well as a healthy mood. This is especially significant when one of the side effects of many antidepressants is weight gain.

This information was gleaned from articles published in the summer 2009 Healthy Horizons magazine. Stop in for your free copy. You can also look up Julia Ross’ website at http://www.moodcure.com/.

This article is intended for educational purposes only; for medical advice consult your licensed health practitioner.

005 Hemp Hearts and Hunger [30 March 2009]

Your day should start with a good high-protein breakfast. This is especially true if you want to lose weight.

Protein is what your body craves when you feel hunger. Low-protein carbohydrate foods (think cereal and toast) won’t satisfy your hunger for long, and you will be hungry again well before noon. A high-protein breakfast will let you skip those high (empty) calorie snacks at coffee break.

A simple way to increase protein in a meal is to add a serving of hemp hearts. Five tablespoons of hemp hearts provides 20 grams of high quality complete protein. It contains more essential amino acids (protein “building blocks”) than meat, milk or eggs and is more digestible than soy protein.

Hemp hearts are the kernel of the hemp seed with the tough outer coat removed. They are also a good source of Omega 3, 6 & 9 essential fatty acids and fiber. Hemp hearts are nut and gluten free and safe for diabetics.

Ideas for adding hemp hearts to your diet:

• Sprinkle on a bowl of hot or cold cereal
• Add to a smoothie
• Stir in a bowl of yogurt or fruit
• Add to salads, casseroles or cooked vegetables
• Mix with rice or pasta
• Always add to a hot dish after cooking to preserve the valuable EFAs

My first experience with hemp hearts for breakfast was amazing. Not only was I not hungry between meals, I actually forgot to eat lunch and went through the whole day to suppertime without feeling hungry. So don’t skip breakfast if you want to lose weight. Eat hemp hearts and skip those between-meal snacks.

This article is intended for educational purposes only; for medical advice consult your licensed health practitioner.