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30 Days to healthy living: Day 22

Blogging is not for the faint of heart. Or the undisciplined. So many things get in the way. Same with taking charge of your health, right? There are so many other demands on us that we push the things we don’t consider to be overly important to the side and let the busy seep in or even wash over us. So it stands to ask: how important are these things really? Are you committed? If not, why are you bothering to try? Maybe we need to Marie Kondo our to-do lists….

Well, good news is that I think blogging IS important and I like to disseminate what I learn about healthy living so YOU are in luck! I may be slow to post but I’m not going anywhere 😁

So let’s talk SUGAR! Where do we leave off? I think I said sugar is bad, we should avoid it but it’s in everything. Did you do your homework? What surprised you? Did you know sugar is in mayonnaise? Worcestershire sauce? Tomato soup? And every other thing? Did you find anything that didn’t have sugar in it? Reading labels is the only way you will find out. Even items that say they are sugar free or have no added sugar may, in fact, contain sugar. Which leads me to this: do you know what I mean when I say “sugar?”

I had to do a little review myself so don’t feel bad if you’re not sure what’s good and what’s not. I’m going to give a brief lesson.

Sugar=FRUCTOSE.

Your body needs GLUCOSE to function. Most of us equate glucose with sugar but we were deceived. Sugar contains fructose. That sparkly white stuff on your table? 50% fructose. High fructose corn syrup? 50% fructose. So technically it’s not metabolized differently than table sugar but neither is good for you. Agave is healthy, right? Nope. Agave is 90% fructose! Honey? Fructose. Maple syrup? Delicious. But fructose. Corn syrup? Fructose.

Fructose is super sweet and super cheap. Your body doesn’t register it when you consume it so you are still hungry after you eat or drink it. It’s metabolized incompletely by your liver which in turn stores it as terrible byproducts and causes fatty liver. It also creates the bad type of cholesterol that clogs your arteries (it looks like cheesecake in your artery. I saw it firsthand during my surgical rotation in nursing school 🤢) . It is the perfect thing to put in your food products if you are a manufacturer because it makes people eat MORE! I’m not a conspiracy theorist but this is the science. This is researched. Fructose is killing us.

Now, I am not a complete kill joy. Your liver can handle tiny amounts of this stuff on occasion (say once a month) but not on a daily basis. Watch THIS video for all the details. Dr Richard Lustig is much more interesting to listen to than if I were to try explaining the metabolism of fructose vs glucose vs ethanol. Seriously,  Dr Lustig does a great job at making it interesting! Pinkie swear!

So what about fruit? Fruit is good. How? Fruit is a whole food and it contains fiber which mitigates the effect of fructose and also slows its absorption. It has fructose but it contains fructose the way God intended for us to be able to eat it. Fruit makes an excellent dessert.

Ok, back to what your body needs which is glucose. This is what fuels your muscle and brain. Glucose = dextrose. So if a food contains dextrose, its ok as far as the sugar issue is concerned. Ironically, thus far, the only food I’ve been able to find that contains dextrose and not sugar is salami. Ugh. Don’t get me wrong, I love salami, but its not health food. I do, however, have some in my fridge now… 😉

Keep checking your labels. Consider how many foods you eat everyday that contains some form of added sugar. What can you live without? What can you find a substitute for? Although Eve Schaub* was able to go for a whole year without sugar*, I am aiming for a lifetime of avoidance. Not zero but very little. to be honest, I think chocolate is going to be the hardest to find a substitute for. Lily’s stevia sweetened chocolate looks like a viable contender although it contains stevia and erythritol. I will keep my eyes peeled for evidence that we shouldn’t consume these either. Lily’s chocolate chips have been adorning my paleo waffles. No syrup needed!

As you shop, let me know what you find. I am starting a list of good for you and good tasting foods that are truly free of added sugars. Help me create the list!!

Next up? Ways to measure fitness and how to set goals.

Until then, here’s to your health!

Liz

 

*links with an asterix are affiliate links. these are no cost to you but if you make a purchase I may make a few cents. I only link to things that I use myself or books I have read and love. Always check the library for books first or buy the used version if available to save $$!

links without an asterix are non-affiliate links. They do not cost you anything either.

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30 days of healthy living: Day 20

Phew! 3+ days of a migraine and I still have the remnants of it. UGH! My sincerest apologies for not getting back here sooner 🙁

Tonight I want to discuss ketosis. Most of you have probably heard of someone doing a “keto” diet. Maybe you looked into it and thought no way or maybe you didn’t and just rolled your eyes over the latest fad. I’m here to say there is some validity to this way of eating but I think that people often have some misconceptions about the difference between the process of ketosis and the “keto” diet. I’d like to try to clear up the confusion.

First. KETOSIS is the process by which your body breaks down fat for fuel. Your body can use carbohydrates, fat or protein for fuel and there is a hierarchy for this process. Carbohydrates are the preferred fuel source. Your body is designed to use carbs for energy and the design is efficient. It is much easier for your body to use carbs for fuel and generally there is plenty to go around in the Standard American Diet (SAD-the abbreviation is kind of perfect…). If there are no carbohydrates to use, the next best and easiest to use fuel is fat. If you restrict calories or carbohydrates enough you will use fat as fuel. This can also occur after exercising for an extensive period of time (sorry but a 45 minute aerobics class isn’t likely enough. 60 minutes minimum is needed and maybe longer depending on intensity). Using fat as fuel produces a metabolic product called ketones. Getting into the state of ketosis these, burns fat, helps you lose weight, increases energy and helps maintain muscle mass.

However. There is always a however. Once you reach a state of ketosis, as soon as you consume carbohydrates the process will come to a halt and your body will default to bring carbs again. This is where the “keto” diets come in. By restricting the amount of carbohydrates consumed daily to 50 grams or less, you can maintain ketosis for an extended period of time. It generally takes 3-4 days on a 50gram of carbs or less diet to produce sustained ketosis. During this time many people experience what is called a “keto flu” which includes headache symptoms, fatigue, aches, etc, kind of like “flu” symptoms (without the pneumonia, fever and death parts). Headaches and fatigue are the most common as you body adjusts it’s fuel source.

Where does protein fit in here? You don’t want to burn protein for fuel. This is very bad. You can also kick yourself out of ketosis by eating too much protein so most keto diets consist of 70-75% fat, 20% protein and 5-10% carbs. Total grams of carbs should be less than 50. A healthy body should be able to handle the amount of ketones generated with this diet and you can help your body by drinking LOTS of fluids to flush everything out. Your kidneys will excrete the extra ketones for you as long as you do. In fact, there are test strips you can use to test ketones in your urine although it is not a direct correlation between your urine ketones and your serum (blood) ketones.

Diabetics beware! Diabetics are at risk of ketosis due to lack of insulin which prevents your body from using carbohydrates as fuel. For diabetics this is bad and can lead to ketoacidosis which is a build up of ketones in the blood. Ketoacidosis can cause coma and death. If you are diabetic, please use extreme caution and work with your medical provider to lose weight and change your diet safely!

So, yo put it in a nutshell: The keto diet is an eating pattern which is low in carbohydrates, high is fat and moderate in protein that helps put you into and keep you in a state of ketosis or fat burning. Ketosis can also be achieved by fasting, calorie restriction, intense or extended exercise or, in diabetics, a lack of insulin (this last one is VERY VERY BAD). Eating carbohydrates stops the process of ketosis. In general this process is helpful for weight loss and remaining in ketosis for extended periods will likely result in faster weight loss, more energy and preserved muscle mass while losing weight. A transition period is usually 3-4 days if adherent and most commonly causes a mild headache for a few days. People with diabetes need to use caution because ketosis can lead to ketoacidosis, or an extreme build up of ketones, and cause coma or death. Diabetics should not attempt extreme diet changes unless monitored closely.

My take on this is that anyone on a true keto diet should be monitored by their medical provider. That is true for anyone who needs to lose an extensive amount of weight. Nutritional deficiencies are common on restricted diets and typically require blood work to monitor. Taking crazy amounts of supplements can cause overdosing of vitamins and minerals and there isn’t much evidence to suggest that taking multivitamins is helpful. There are potential side effects of extreme diet changes and the safety of hit pattern of eating for the long term is unknown. I think it is a good short term weight loss strategy for otherwise healthy people who are diligent about eating healthy foods in general. I think its a not great idea for anyone who thinks it gives them a license to live on bacon and cheese and expect to be healthy in the long term.

We will continue to discuss insulin resistance, metabolic syndrome and diet in the next couple of posts.

you can read about the keto diet here and here, here and here.

Until then,

Have a happy healthy week!

Liz

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30 Days to healthy living: Day 6

It’s heart health day! The number one cause of premature death in the US is cardiovascular disease. It also contributes significantly to chronic illness. High blood pressure, atherosclerosis, congestive heart failure and heart attacks and their aftermath result in people taking multiple medications which can be expensive and cause side effects. Heart disease also limits life expectancy and causes disability.
Prevention is always the best medicine and a general healthy lifestyle that includes daily exercise, lots of fresh fruits and vegetables, healthy fats and fiber as well as stress reduction, adequate sleep and staying at a BMI of less than 25 goes a long way in preventing disease. Significant weight loss and diet change can also reverse some of the damage.
Recently I have been doing continuing medical education on nutrition and preventive medicine. I came across a webex on foods that prevent cardiovascular disease and took lots of notes so I am going to list out what this particular cardiologist who works at Johns Hopkins recommends and my take on them. I already try to include many many of these into my diet every day but some of this was new information for me.
A heart healthy diet should include:
1. Omega-3 fatty acids-fish oil, fatty fish (the BEST is sardines, salmon is second best)
2. Omega-9 fatty acids or oleic acid (ALA)- found in vegetable oils such as high oleic
sunflower oil, olive oil, avocado oil, canola oil, nut oils.
3. Coconut oil-contains some unique qualities and high amounts of lauric and caproic acid that are bebeficial.  As will all oils, use in moderation. MCT oil, which has been made popular by “bulletproof” coffee, is made from coconut oil. If you don’t like the smell or taste of coconut, buy it refined.
4. PURPLE grape juice and RED wine-contains resveratrol but that’s not the whole reason it is good for you. Resveratrol supplements do not have the same benefit. Red grape products have a high ORAC value, which means it is high in antioxidants. 4oz of wine or 8 oz of grape juice. I dont’ drink juice but I do buy it for my kids. If I can’t find a red wine that doesn’t give me migraines I may consider having a glass of purple grape juice now and then…
5. Raisins! They are high in potassium and Americans generally do not get enough. We should get more potassium than sodium in our diets but it’s the opposite. We get a TON of sodium. The DASH diet has been proven to lower blood pressure but that is likely more due to the fact that it is heavy on fruits and vegetables and hence high in potassium which has blood pressure lowering effects. Only 5% of the population is sensitive to sodium so we don’t all need to be on a super low sodium diet but we definitely need more potassium. Word of caution here: too much potassium is also bad and can build up if you take a supplement. Much better to eat foods high in potassium instead unless it is prescribed to you. Then make sure you go for your blood work to monitor it!
6. Garlic-must be CRUSHED! This is the way it releases allicin which is the active heart healthy compound that magically appears when you bash a clove of garlic on it’s head. This could double as stress relief, lol.  It lowers cholesterol and blood pressure. 1-3 cloves per day. If you take a supplement and it doesn’t smell, it is worthless. Vampires beware.
7. Chocolate. DARK chocolate. In fact straight up cocoa powder that is not process with alkalai is best. I add a tablespoon or two to my protein shakes and I use cacao powder. Because I am fancy. Any brand is fine though as long as it is not processed with alkalai. It will say so on the label. 2 tbsp is best. Contains flavenols and lowers systolic blood pressure (the top number) and improves blood flow.
8. Stanols. What? It’s from plants and has been shown to lower LDL (the “bad” one) 14%. It’s only found in Benechol though and Promise Take Control. When I heard this I marched out to find some. I found Benechol at Wegmans. They have light and regular versions and as a staunch lover of butter, I really like the taste of this. 1 tbsp per day is sufficient. They use this is Europe a lot more than we do. It apparently didn’t take off here and some products were discontinued in the US due to poor sales.
9. Nuts. All nuts. Daily intake of nuts (and yogurt) is associated with long term weight loss. The fat in nuts is good for satiation which is the sensation of being satisfied. A good snack is 10-15 almonds. Whatever nuts you like, keep it to 1 ounce since they are high in calories too.
10. Soluble fiber-psyllium which is what is in metamucil. Soluble fiber is also found in fruits/vegetables and oat BRAN. Helps lower cholesterol. I buy plain psyllium powder and add it to my shakes. You have to drink it quickly though or it thickens up and you will be chewing your shake instead of sipping it!! Drink extra water too to help it work and not back up your system. Taking fiber and not drinking enough fluids can cause constipation. . Follow the dosage directions on the package but 1 tsp should equal about 5 grams. When I prescribe it I give it twice a day if someone is adamant about not wanting to take a statin.
11. Soy. This one can be controversial depending on who you listen to. It does lower cholesterol. I recommend organic soy in the form of edamame. Even my kids will eat these. You can get them frozen shelled and just heat them up. If you like lima beans, you will like these, maybe even better. Yes, I have liked lima beans since I was a kid. I’m probably the only one. Give soybeans a chance!
There you go. 11 things you can include in your diet to improve your cardiovascular health. I can’t reiterate enough that we need to get more VEGETABLES AND FRUIT in our diets! Vegetables really give you the most bang for your buck, especially leafy greens. Meat should be more of a condiment than the main event at each meal. Healthy fats should be consumed with your greens to improve vitamin absorption (some vitamins are better absorbed when you eat fat) so use your high oleic acids on your greens! And use whole grains and oat bran to improve fiber intake as well.
A study at the University of Toronto showed a significant reduction of cholesterol similar to a statin using what has been called a “portfolio diet.” It contains several of the foods I listed above and includes the intake of 45grams of nuts (about a handful), 50grams of plant protein, 20 grams soluble fiber (oat bran, psyllium, apples), and 2 grams plant sterols (Benechol margarine).  Read about it here and see the infographic here.  See! Plant foods are sooooo good for us!!
Here’s a tip when shopping: shop the perimeter. The perimeter of the store contains the best foods like produce, lean proteins at the meat and seafood counters, low fat dairy and frozen vegetables. Plot out your list and your path by what you want to be eating BEFORE you get to the store. If you wander up and down the aisles you are more likely to pick up something that looks interesting (the power of marketing!!) but isn’t really food or healthy for you. the longer you stay, the more you spend too (more marketing research!) so save your waist line, your heart and your wallet and shop the perimeter!!
There you have it. I hope you learned something interesting and useful. Tomorrow, I will discuss rest and stress. Until then, here’s to our hearts!
Liz