Tag Archive for grain brain

Coconut Oil – It’s a Super Food You Should Be Eating Every Day.

October 24, 2014 / / Comments Off on Coconut Oil – It’s a Super Food You Should Be Eating Every Day.

OLYMPUS DIGITAL CAMERAI want to wax poetic about Coconut Oil. If you’re thinking, “oh, I already use coconut oil, I know it’s good for me”, I bet I’ve got some facts you DON’T know, but should.

Coconut is a SuperFood. In our house, we consume several giant containers of coconut oil a year. We use it in cooking, personal care products, and medicinally.

Here’s the why’s and how’s.

Coconut oil is about 50% saturated fat, 35% monounsaturated, and 15% polyunsaturated.  Most of the saturated fat is a fatty acid called Lauric Acid.  The only other natural source of Lauric Acid?  Human breast milk. ( coconuts……breasts……….coconuts………breasts…….hmmm)   Our body converts lauric acid to Monolaurin; monolaurin is a powerful anti-viral, anti-bacterial, anti-fungal agent. Monolaurin can actually destroy lipid-coated viruses such as HIV and herpes, influenza, measles, gram-negative bacteria ( such as LYME ), and protozoa (such as giardia lamblia).

Other components of coconut oil include capric acid, caprylic acid, tocopherols and tocotrienols. (Vitamin E lipids that act as potent anti-oxidants). (Trick: a combination of coconut oil and oregano oil  has been shown to be better than antibiotics against certain staph bacteria; use the same recipe to defeat the herpes virus.)

Coconut oil has excellent healing properties, both internally and externally.

For wound healing, coconut oil actually increases collagen production, and skin regeneration.  Do you battle candida, or yeast infections? Supplement with coconut oil:  “In 2004, 52 isolates of Candida species were exposed to coconut oil. The most notorious form, Candida albicans, was found to have the highest susceptibility.”

There are antioxidants in coconut oil that are so anti-inflammatory, they have positive effects on arthritis, swollen prostates, and ulcers ( yes, ulcers are inflammation ).  What about Heart Health?  The studies consistently show that the fatty acids and nutrients in coconut oil lower LDL and raise HDL; which should eliminate any arguing about this fat clogging our arteries. As a matter of fact, the high lauric acid content helps lower cholesterol and blood pressure.

Coconut and Brain/Neurological Health:  Grain Brain neurologist Dr. David Perlmutter says that coconut oil is such a powerful brain superfood, that it’s part of his “triumvirate approach” to restoring and improving brain function.

For those of us with kids in school where occasionally Lice rears it’s ugly head:  According to research published in the European Journal of Pediatrics, a combination of coconut oil and anise was found to be nearly twice as effective as the commonly prescribed permethrin lotion for the treatment of head lice.

Nursing a baby? According to the research, when a lactating mom adds coconut oil to her diet, the amount of lauric acid available in her breast milk increases to three times the original level and nearly double the amount of capric acid. A single serving of coconut oil affects the breast milk fatty acid composition for 1 to 3 days.  Wow!

Want more testosterone?  Did you know that ALL our sex hormones are comprised of saturated fat and cholesterol? ( Statin users, this is a problem…)  It matters that we eat HEALTHY fats because ANY fat we put in our mouth goes on to be incorporated – in a million ways – into our body.  Bad fats = an Unhealthy Body.  No fats/low fats = an Unhealthy Body.

What about the fat?  What if it ends up on our stomach or our butt?  Not going to happen. The saturated fat in coconut oil actually accelerates the loss of belly fat (the most dangerous kind). And coconut oil helps boost metabolism; some of it’s fatty acids are called Medium Chain Triglycerides (MCTs), which travel directly to the liver where they’re used for energy and not stored as fat. There are now two solid, human studies showing just two tablespoons a day (30 ml), in both men and women, is capable of reducing belly fat within 1-3 months.

Personal Experience:  Mark and I have been eating about 3 tablespoons of coconut oil most days of the week for a couple of years now – zero weight gain.

How do we use it? Obviously in cooking, that’s easy.  You can either saute your meats and vegetables in the oil or use it as your fat in baking.  We add coconut oil to smoothies, tea, and coffee, it’s delicious, but it’s not just for eating. I all use it in our homemade lotions and creams.  From acne to wrinkles to age spots, coconut oil works. Not a homemade type person?  No problem, it’s easy to find great products containing coconut oil, try Tropical Traditions ( Mark loves their face creams – he’s 50 with NO wrinkles ).  As a make-up remover and hair conditioner, it’s excellent.

Coconut water’s a great staple to have around; it’s very high in electrolytes, and minerals.  Use this as a sports drink, the liquid in your smoothie, or for your sick kid on the couch who needs the nutrients.

Then there’s my all time favorite:  Coconut Butter.  Coconut butter is different from oil; oil is 100% fat, but butter is 60% fat and the rest is fiber.  Coconut butter is made from blending all the coconut meat together including it’s natural oil; it has a texture, flavor, and consistency that makes it perfect for adding to desserts.  

My favorite treat that I have several days a week?

COCONUT CANDY

2 tbsp coconut oil

1 tbsp coconut butter ( it’s expensive, so I use less )

4-5 drops stevia

pinch of salt

EITHER:  lemon oil, or cocoa powder, or pumpkin pie spice, or or mashed bananas and pumpkin seeds ( weird? ) Freeze

That’s the tip of the iceberg when it comes to incorporating coconut into food.  Want great recipes?  Try the Spunky Coconut,  All Day I Dream About Food, or Elana’s Pantry.

Eat for Health, and your Happy Weight happens, I promise.

Category: Fats, Hormones, Natural Therapies, Paleo Diet, RWF, Weight Loss / Tags: , , , , ,

Day 2 of Keto Diet, and a post on Ketosis and The Brain

July 15, 2014 / / Comments Off on Day 2 of Keto Diet, and a post on Ketosis and The Brain

OLYMPUS DIGITAL CAMERAOkay, 2 days under my belt, ZERO ketones on my Ketonix meter ( expected that, I’m hoping that they show up by Friday.)  My weight dropped below 130 for the first time since last summer (129.4) – this is not a drop in body fat!  This is just a little water weight leaving.  Remember:  glucose ( carbs ) are stored with water – always; and that “storage” is ALWAYS in the form of fat/triglycerides, not glucose.  (woops – actually, there’s a little glycogen storage in the liver, 1.5 to 2 teaspoons).   My normal weight really seems to be 130 – 132, usually pretty steady.  We’ll see.

Check out my What I Eat page to see yesterdays meals, they were pretty simple.  The double dinner was because I actually forgot to bring the lunch I packed ( the sardines), ended up buying lunch at the Natural Market ( my quick go-to;  do you have a list of go-to’s?  You should!), and then ended up eating it because I didn’t have that much sausage and I knew I’d be hungry.  I don’t like being hungry!

Here’s a newsletter I sent out yesterday on Ketosis and the Brain. I had so much response to it that I’m putting it here:  

In case anyone is wondering why I’m doing a ketogenic diet for the next few weeks, it’s because the more I learn, the more I become convinced that it’s a pretty healthy state to be in.  There’s some evidence and chatter about the benefits of cycling in and out of ketosis for a type of “detoxing” effect.  More on that in another post.

If you know anyone with Alzheimer’s, Dementia, Parkinsons, epilepsy, Bi-polar, or just “fuzzy thinking”, you’ll find useful information in this Post.

Morning!
As promised, here’s my second email on Ketosis, this one will focus on Ketosis and the Brain.

Remember: I’m just learning; I’m absolutely not claiming to be an expert! I just want to pass on what I learn so that you can take the ball and run with it.

Neurologist Dr. David Perlmutter, of Grain Brain fame, will be one of my references for this email. If you haven’t read his book yet, or listened to any of his podcasts – you should ASAP. I’ll have several links at the end of the email.

Alzheimer’s Disease (AD) and Dementia affect about 6 millions Americans (2013); numbers are expected to TRIPLE by 2050. There is NO MEDICATION to stop Alzheimer’s Disease (AD), or Dementia. None. Zero. There’s some meds that may slow it down a little, but nothing that halts it. There’s no medications that stop or halt any degenerative brain diseases.

No matter what Main Stream Medical says, AD, and several other degenerative brain diseases, are LIFE STYLE diseases, just like heart disease, diabetes and cancer ( for the most part). What we eat, how we think, how much we sleep, moving and exercising, learning, relaxing – they all contribute to our risk for these diseases. We do have control over our health, we just need to take it.

Here’s a few Brain facts:

The dry weight of our brain is 60 to 70% fat and cholesterol. It matters that we eat GOOD fats, because our body uses the fats we eat to build our brain. If we eat hydrogenated oils, or damaged fats ( think: vegetable oils), our body uses those BAD fats to build our brain. Fats compose the membrane of literally every single cell in our body.

It matters that we eat enough cholesterol from quality sources – our brains need a lot of cholesterol to function correctly.

From Grain Brain, ” We’ve actually determined that the ability to grow new synapses in the brain depends on the availability of cholesterol, which latches cell membranes together so that signals can easily jump across the synapse. It’s also a crucial component in the myelin coating around the neuron, allowing quick transmission of information. …Cholesterol acts as a facilitator for the brain to communicate and function properly.” (STATIN USERS – TAKE NOTE.) ” Moreover, cholesterol in the brain serves as a powerful antioxidant. It protects the brain against the damaging effects of free radicals.”

Remember also that Cholesterol is a VITAL component of Vitamin D, and all our sex hormones – all of which are crucial to brain health.

” As we age, natural cholesterol levels generally increase in the body. This is good because as we age our production of free radicals increases. Cholesterol offers a level of protection against these free radicals. ”

Cholesterol also encourages the growth of new brain cells.

Have you heard that the new term for AD is Diabetes Type 3? That’s because study after study definitively correlates high blood sugar with poor brain health and AD. Consistent high blood sugar ( which is pretty normal for anyone eating grains and sugar every day) “glycates” or kind of fries, plaque and other proteins in the brains too (yes – plaque isn’t just fat, there’s calcium and proteins in there also). When proteins are glycated, their ability to communicate and function is ruined. Not only that, glycated proteins have an ability to glycate other near bye proteins, and really, really cause a lot of damage.

Recent studies have revealed another way in which high blood sugar destroys the brain: just like muscle cells become “insulin resistant” (hello diabetes), and say “NO” to insulin/glucose/amino acids etc; the brain cells can become insulin resistant.
This is interesting, because in the the brain, insulin does many more jobs than just assisting nutrients into cells.

In the brain, Insulin is apparently crucial for our Neurotransmitter levels (dopamine, serotonin, GABA – the things that make our moods and temperaments).
If blood sugar is chronically high, which means Insulin is chronically high, the brain cells start to say “NO” to insulin, and the brain is starved of it’s nutrients and neurotransmitters.
Scary!

Here again, the Ketogenic Diet keeps Insulin down to Normal Levels; normal is Good!

Keto Diets are showing positive effects ( and ZERO side effects) for Bi-Polar disorder. Researchers are unsure why, but it looks like it could be for one of the same reasons ketones can suppress cancer: it changes the pH around brain “microdomaines” for the better. ( No, I don’t know what a microdomain is ) Bi-Polar depends on local acidification, ketones neutralize that acid.

One study showed that keto induced a coordinated up-regulation of genes encoding energy metabolism and mitochondrial enzymes, increasing the number of mitochondria in the hippocampus, a brain area associated with learning and memory.

Here’s another benefit of the brain using ketones for energy ( as opposed to glucose). When brain cells ( or any cell) burn glucose, there’s “oxidation” , or the potential for damage to the cell and the surrounding area. We’ve all heard of “Free Radicals”, right? Ketones don’t cause that. When ketones are burned for energy in cells, there is no “oxidative damage”, as a matter of fact, they have “anti-oxidant” properties.

Ketones somehow inhibit seizure activity, which is why it’s being used so successfully in epileptics; this is especially good for epileptics for which drugs have no effect, or drugs have horrible side effects.

Again, ketones have NO SIDE EFFECTS.

You can’t say that about even the most mild of drugs, such as aspirin or tylenol.

More links between Ketones and Brain Health:

From Dr. Perlmutter, “In a 2005 study, Parkinson’s patients had a notable improvement in symptoms that rivaled medications and even brain surgery after being on a ketogenic diet for just 28 days. Specifically, consuming ketogenic fats ( MCT oil), has been shown to impart significant improvement in cognitive function in Alzheimer’s patients……A ketogenic diet has been shown to REDUCE AMYLOID PLAQUE in the brain, and it increases glutathione, the body’s natural brain-protective antioxidant. What’s more, ketones stimulate the growth of mitochondria and increase metabolic efficiency.”

Ketone bodies are incredibly “neuro-protective, and they decrease free radical production in the brain, and actually stimulate brain-related antioxidants.

Ketones also block the “apoptotic pathway”, that would otherwise lead to self-destruction of brain cells.

Ketones eliminate excess glutamate. This is significant! Glutamate is an “excito-toxin”, which means it literally excites brain neurons to death. Where’s glutamate? In pretty much all processed food chemicals out there. If you’re eating from a box, a bag, or a crappy restaurant, there’s a good chance you’re eating them.

Glutamate excito-toxicity is linked to strokes, AD, MS, Parkinson’s, epilepsy, and more.

Ketones are a PREFERRED FUEL (think food) FOR THE BRAIN – OVER GLUCOSE!!

How do we get ketones? The liver produces them in response to a VERY high fat, moderate protein, VERY low carb diet. As a matter of fact, even starchy fruits and vegetables have to be eliminated or greatly reduced, with a focus on Greens and Cruciferous Veggies ( there’s plenty so it’s not hard!).

I’ve just started a Hard Core Ketogenic Diet, that I’ll stay on for either 2 weeks or til the end of the month. I’m not doing this for weight loss, I’m doing it because I’m becoming convinced that several of my clients would benefit from this, as it’s amazing for Insulin Resistance which many people have. But I’m also becoming more and more convinced of it’s health benefits for me —- and you too! Ketone bodies have amazing properties, and taking advantage of them sounds like a smart thing to do. That said, I’m going to keep learning, keep studying, keep tweaking. I’m my own biggest science experiment.

I’ll be posting my meals, ketosis readings, body fat and weight before and after on my blog. Not really expecting to lose weight, but interested to see what it does to my body fat, and memory! Look at my posts, and check out my what I’m eating page.

http://www.rocksolidnutritionandwellness.com/

To learn more about brain health and the Ketogenic Diet, and the general benefits of a High Fat, Low Carb diet, here’s some resources:
Article by Dr. Mercola featuring Dr. Attia, who’s a leader in the Ketosis Field:
http://articles.mercola.com/sites/articles/archive/2014/02/02/ketogenic-diet-health-benefits.aspx

Podcast with Dr. Perlmutter of Grain Brain book:
http://livinlavidalowcarb.com/blog/the-llvlc-show-episode-725-dr-david-perlmutter-blames-carbs-for-mental-decline-in-grain-brain/19826

Amazon link to Grain Brain
http://www.amazon.com/Grain-Brain-Surprising-Sugar-Your-Killers/dp/031623480X

Article on Ketones and Brain Health Benefits/Research
http://www.neurorexia.com/2013/03/24/brain-livin-on-ketones-a-molecular-neuroscience-look-at-the-ketogenic-diet/

Another article on Ketones and Brain Health
http://blogs.scientificamerican.com/mind-guest-blog/2013/10/01/the-fat-fueled-brain-unnatural-or-advantageous/

Article on High Blood Sugar and Poor Brain Health
http://tulane.edu/news/releases/pr_10282013.cfm

Category: ketosis / Tags: , , , , ,

Still Afraid of Fat? Time to Rethink that.

June 18, 2014 / / 2 comments

OLYMPUS DIGITAL CAMERAHas anyone read The Big Fat Surprise, by Nina Teicholz? It’s getting a lot of press because it’s a great book!  She goes through step by step details of how meat, full fat dairy, eggs, cholesterol, and saturated fats came to be demonized in America.  What happened?  Let’s just say it’s Big Phuvernment in full swing.

You all, we’ve been duped.  Yep.  There’s ZERO scientific research that CONCLUSIVELY links eating fat and cholesterol with heart disease, yet that connection is accepted as gospel.  Study after study demonstrates no correlation between our level of blood cholesterol and any degree of atherosclerosis.  Study after study shows no link between lowering our cholesterol through diet or drugs, and avoiding heart disease. We wouldn’t know this from talking to our doctor or watching TV commercials.  It’s time to rethink how we make decisions about our own health.

Here’s a few lines on the results of a UCLA School of Medicine study which looked at 136,900 patients in 2009:

A nationwide study conducted by UCLA School of Medicine found that 75 percent of patients hospitalized for a heart attack had LDL cholesterol within the so called safe range – below 130 mg/dl. (21 percent of the patients were taking a statin cholesterol-lowering drug.) Even more astounding, 50 percent of patients had LDL less than 100 mg/dL – considered optimal levels! The mean LDL cholesterol among the hospitalized patients was 104.9 mg/dL.

Read that again! Seriously!

Study after study has shown that lowering cholesterol doesn’t make us live longer or better or have less heart disease. Actually, there are several studies showing that really low cholesterol is linked with more infections ( cholesterol is vital to our immune system), a lack of sex hormones ( all steroid hormones are derived from cholesterol), and associations with aggressive behavior and suicides.  Low cholesterol can be bad for our health – ever heard your doctor say that?

If you’re looking for an interesting non-fiction read, this is it.  It’s time that everyone discovers that  (1) Fat’s not bad for us, and (2), fat is actually GOOD for us. Here’s a few of the many benefits of fats;  read and consider how DECADES of low-fat advice has impacted our health:

Every singe cell in our entire body has a membrane that’s partially composed of saturated fats and cholesterol.  They provide a support structure that allows nutrients in, trash out, and information to be passed cell to cell properly.  That’s important.

Our brain matter is about 60% fat and cholesterol.  ( If you haven’t read Grain Brain yet, you should! )  Fat has many functions up there;  one of them is making memories. Our memories come from our synapses, and synapse formation is almost entirely dependent on cholesterol.  Our brain’s own cells produce a lot of the cholesterol needed for this.  Statin drugs, which shut down our own natural cholesterol production, are famous for interfering with memory.

What about LDL, surely that’s definitely bad, right? It depends.  There’s several types of LDL; one type bind directly to dangerous bacterial toxins and inactivates them, preventing them from doing any damage in the body. We need that particular LDL!   A diet rich in cholesterol has been demonstrated to improve recovery from acute or chronic infections, so the next time you get sick, focus on healthy fatty foods:  eggs, liver, butter, and fatty broth.

There is an LDL that’s small, dense, and prone to damaging arteries, it’s called VLDL, and our body makes that in response to high amounts of carbohydrates in the diet.  (Triglycerides, a fat that’s highly correlated with heart disease, also rises in response to high amounts of carbs.)

Maybe you believe that eating fat doesn’t cause heart attacks, but can you believe that eating fat doesn’t necessarily make you fat?  Notice I say “necessarily”.  A diet full of processed foods, crappy carbs, hydrogenated fats, old polyunsaturated fats left in a deep fryer for days, and a pile of chemicals that create smells, flavors, textures, and colors – just like real food – will make anyone fat as a tick. And sick too. ( This includes our children. )

A diet full of healthy animal fats, coconut oil, olive oil, butter, and cream, along with copious amounts of vegetables, good proteins, some fruit, some nuts and seeds, and some full fat dairy ( if you can tolerate that), will absolutely NOT make you fat.  The opposite will happen, I promise! How?  You’d be feeding your body what it needs to make new cells, repair cells, and function correctly.  When your body has what it needs to build and repair, it runs smoothly. Your weight normalizes, you have energy, your immune system is strong, and you think better!

Bonus?  Fat satiates.  The food cravings that drive constant eating or binges?  Gone on a high fat diet. That’s because a high carb, high crap diet leaves your brain searching for nutrients.  You won’t be able to ignore the messages demanding that you eat now if you’re not feeding your body the nutrients it needs to be normal and healthy.

Confused, dubious, but hopeful that fat could actually be good for you?  If you’re in the mood for a Big Read, buy The Big Fat Secret.  If you need something quicker, easier to read, and much more direct about fat and cholesterol’s relationship to heart disease, and the dangerous side effects of statin drugs, buy Cholesterol Clarity.   I recommend this to clients, family and friends all the time, it’s excellent.

Want to implement a high fat diet, but you’re not sure how?  Get in touch with me. If you’ve been on a low fat/high carb bandwagon, you’re going to need help making the switch, mentally and physically ( in your kitchen ).  If you’ve been struggling with your weight and your health, this is the answer you’ve been looking for, honest.  Real Whole Food, with plenty fats.  Honestly, try it for a month.  See the difference it can make in your mood, your thinking, and your life – it’s profound.

The Big Take Away:  We all need to be our own best health care provider.  To truly be healthy, fit, and full of energy, it’s up to us to read, to learn, and to question the main stream establishment.  Big Phuvernment stands for the union of Big Government, Big Business, and Big Pharma.  Medicine today is very drug and money oriented.  As a matter of fact, the US spends more on health care than any country in the world, with horrible results.  It’s time for us to stop following blindly, and start taking control of our own health.

Category: Carbs, Cooking, Fats, Hormones, Mind/Body, RWF, Weight Loss / Tags: , , , , , , , , , , , ,

Need Willpower to Lose Weight? Build Habits, It’s Easier!

April 6, 2014 / / Comments Off on Need Willpower to Lose Weight? Build Habits, It’s Easier!

5 of us snorkelingI received a couple emails this week that I want to share.  The first one is from a woman named Chris who’s struggling with staying on a plan.  Here goes:

Hi Debbie,

I’ve been reading your blog, and other paleo blogs, and trying to follow the paleo eating plan.  I’m starving and I’m miserable, and I can’t go more than two days without eating cereal, crackers, or whatever is on the conference table at my office.  Is this impossible for someone with no willpower like me?

I told Chris I’d answer her in my blog, because this scenario is very, very common.  But first, here’s an email from Missy, who’s been working with me for a few months now. Missy is a single working mom; the definition of busy.  She’s struggled with food addictions and consistency, but her PERSISTENCE is paying off:

I hit the 10 lb mark on Saturday, already…. without even really thinking about it or concentrating on it other than to not eat grains. my mood and energy keeps slowly getting better and better and i’m feeling very motivated. people are starting to ask me what i’m doing and I go off like a crazy person about eating real whole food. hahaha I usually apologize and give them time to let it sink in and I give them the resources that I’ve found as well as your website and just tell them to inform themselves. be a smart consumer. don’t allow yourself to be misled by big food and big pharma. there’s no magic pill. there’s no starvation diet. one of the best lines in this book so far is “your body can’t tell the difference between jenny craig’s packaged meals and concentration-camp fare.”

I want to shout all this stuff from the rooftops!

I made a new dish over the weekend with spaghetti squash. it was creamy pesto chicken with peas and carrots over spaghetti squash. YUM! I made my boyfriend try it (he stopped at taco bell on the way to his house – I stopped at the grocery store), and he said that he would eat it if he HAD to, but that it tasted funny. haha as we were sitting there watching tv, me satiated and happy, him complaining that his stomach didn’t feel good and that he was starting to get hungry again (already only about an hour after he ate his taco bell), so I offered him some of my “pasta”. he said that he would eat it….. and then I got him to admit that it was good. 😀 I win. he ate a whole bowl!

The book Missy is referring to is one I recommend all the time, The Mood Cure or the Diet Cure, by Julia Ross.  She and I are meeting this week to discuss the protocols and science behind it.  I’ve said again and again, the amino acid therapy this book uses to re-adjust moods, addictions, anxiety, etc,  is incredible, honest.

Back to Chris,.. is eating Real Whole Food possible if you have no willpower?  YES!!  I used to eat literally a few boxes of ice cream a WEEK, and I could finish off a box of Kashi or Mini Wheats in TWO days.  And there-in lies the problem:  sugar, flour, and chemicals are incredibly addictive. You have to give them up if you want a healthy body and a healthy weight.  Unfortunately,  your addicted mind will rebel badly if your addicted body isn’t getting them.  What to do?  Be patient with yourself.  You’re breaking years ( decades??) of bad habits; neural pathways and brain patterns that have been nurtured and sustained over and over again.  You’ve got to build healthy habits!

Here’s a little strategy:  (1) You’re going to have to change the way you think about food.  Do the donuts on the conference table call to you?  Then you don’t think of them as sugar/flour/chemical bombs that cause cancer, diabetes, and heart attacks.  Want to dive into the bread basket?  Then you’re not thinking that the high insulin and blood sugar will give you wrinkles or make you impotent.  Think you’ll satisfy your needs hypnosis slimwith Weight Watchers frozen desserts?  Those chemical cancer factories will in NO WAY satisfy your brains desire for ACTUAL NUTRIENTS, and before you know it, the Rebound Binge happens.  Educate yourself!!  Read my site, read Grain Brain, read Wheat Belly, read Mood Cure.  Stop thinking of food in terms of calories; look around.  Where has the Calorie Myth gotten us?  70% overweight, and everyone’s sick.  That whole line we tell ourselves, “I’ll eat this now and exercise/starve/purge/just eat broccoli.. later”  DOESN’T work.  Ever. Your body is a Chemistry Set, not a Math Equation.

(2) Set yourself up for success.  If you’re hoping that you can keep your trigger foods in the house and ignore them, you’re wrong.  No One In Your House needs those foods.  Kids DON’T need sugar, flour, or chemicals, it has the same destructive effects on them as it does on you.  The average disease takes 20 years to manifest.  Just because your kids are slim now doesn’t mean poison food isn’t affecting them, because it is.  Toss that excuse out the window.

You MUST start planning your week; ask your self:  when can I shop, when can I cook, when can I pack?  What can I freeze and use later?  Then plan it and write it down on your schedule.  It’s a mind set.  Go into your office on a full belly, have a great lunch packed, know you’ll be eating Real Whole Food for dinner, and junk food at the meetings won’t call so loudly.  Out running around all day?  PACK!  and not stupid diet food, but Real Whole Foods, and those toxic fast food/gas station restaurants won’t be tempting.

If you’re persistent with your self education, and consistent with your planning and scheduling, change happens.  New habits form. The best thing?  Willpower, which uses up a lot of energy, is quite draining, and completely limited, isn’t necessary anymore.  Do you look at a dirty cigarette on the street and ever have even a tiny desire to put it in your mouth?  No, because you think it’s gross.  There’s no effort whatsoever involved with that decision.  Keep learning, stay determined, and pretty soon, there’s very little effort involved with your food choices.  You’ll just choose delicious food that you know your body needs to thrive.  You’ll become a Nutrient Seeker to your very core, and then the issue of willpower isn’t even an issue anymore.

Chris, and everyone else struggling out there, please don’t give up on yourself.  Real change, Brain Change, takes time. You’ve had a lifetime of hypnotizing by BigPhovernment that CaloriesInCaloriesOut works, and now consciously, you know it doesn’t.  It’s your subconscious that needs work.   If it’s important to you, then schedule a few minutes every day to fill your brain with the thoughts you want to think.  It’s not going to happen with luck; our life is what we make of it.  If you need help with your habits and consistency, get in touch with me.  I can help you understand your Biology and give you tips for your Psychology, to turn you into a Real Whole Foodie. ***** REMEMBER, TESTOSTERONE LADDEN GUEST POST BY MARK ON APRIL 13, TUNE IN FOR A MAN’S PERSPECTIVE ON BEING HEALTHY AND LEAN. *****

Category: Cooking, Mind/Body, Psychology of Eating, Question of the Week, RWF, Success Story / Tags: , , , , , , , , , , , , ,

Tell Me, Should We Vent Our Feelings, Or Should We Stuff Them?

December 21, 2013 / / 2 comments

me:girlsThat might seem like a really odd title to a post 4 days before Christmas, but I live in a Girl Household, and it’s been a subject around here.  We have 4 daughters, ages 16 to 23, and the subject has come up:  if you’re stressed and something’s bothering you, should you talk about it or not.  I tend to be a “not” person.  I find that I actually forget about what bothered me if I ignore it; and most of my problems aren’t biggies, which in my book, at 48, primarily means health.  Besides, talking doesn’t resolve most problems, actions do, (even a lot of health problems).

That title question could be argued to death, but here’s some facts:  our feelings aren’t always an accurate reflection of the situation. Our moods, our feelings, our attitudes, they come from the Neurotransmitters in our brain.  Neurotransmitters are like roadmaps up there, and they send signals for everything:  breathing, moving, opinions, moods, everything.  The four main neurotransmitters are Serotonin, Dopamine, Gaba, and the Catecholamines, adrenalin, and norepinephrine.  These  things are made from Amino Acids, and Fatty Acids.  There are no carbs in our brain structure.  Our brain cells use glucose for fuel, but science has shown that they can also use Ketones ( a by-product of fatty acid metabolism, from a high fat, low carb diet), really well.  As a matter of fact, science is showing that the brain actually runs BETTER on fatty acids than glucose. ( the brain is 60% fat, much of it saturated.)

 

What happens when you don’t eat enough protein and fat?  Or when you do eat enough, but your digestion is bad and you don’t break them down and absorb them?  (remember:  heartburn, bloat, gas, stomach pain = NOT NORMAL, and a big sign of poor digestion).  Your brain suffers.  Those neurotransmitters don’t get made, or they don’t get made correctly.  Add the Standard American Diet on top of that, and you’ve got flours, sugars, hydrogenated oils, and chemicals messing up brain function even more.  Add lack of sleep and movement on top of that, both of which are VITAL to brain function, and the brain goes even further down hill.

Depression, anxiety, ADD, ADHD, and other mood disorders are plaguing this country, but you don’t need a “mood disorder” to signal that your brain could use some TLC, and the right food.  Access yourself:  are you stressed often?  do you constantly take offense?  need naps?  feel wired but tired?  gravitate to stimulants or depressants ?  Listen To Your Bodies Signals, they’re telling you something.

Commercial Advertising by Big Pharma would have you believe that this is all normal and unavoidable and you just need to take a pill.  The efficacy rate of mood drugs is between 30 and 50%; that’s pretty bad, and so are the side effects.  What if it’s not your circumstances, or the people around you driving you crazy, but it’s you?  Oh man, that line got me in trouble the other day, but… what if?

My husband and I (the guy deserves a medal, by the way), read Julia Ross’s The Mood Cure this past summer, did the quiz, and have been on her  program for Amino Acid therapy since July.  Oh My Gosh what a difference, for both of us!  We’ve also made going to bed early a priority for the past 2 years;  again, Oh My Gosh, what a difference!  Did you know that each hour of sleep before midnight is worth at least 2 hours after midnight?  Actually, the more we tie our daily habits and actions to our mood and our health, the better everything keeps getting.

Wow, I hope I’m not making it seem like I don’t think any problems are worthy of stressing about, because I do.  In a house with so much drama  (we had 4 teenagers for a couple of years.), you have to be a little bit tough.   But the older I get, the more I believe that “life is 10% what happens to you, and 90% how you react to it.”,  Charles Swindall;  and this one, “most people are about as happy as they make up their mind to be.”, Abraham Lincoln.

Remember the other day when I told you about Charis and her advice to look back over this past year and see what we’ve manifested?  I’ve been doing that every day this week.  My life is what I make of it, even when a challenge is thrown at me.  We only have a couple of weeks left of 2013; ask, what did I do, what do I wish I did, and what do I want to do in 2014?  What kind of person do I want to be?  It all happens in your mind, and your mind can’t work for you if you’re not nurturing it with the food and the rest and the oxygen that it needs to thrive.  Be determined to create a life where you thrive!

 

 

 

Category: Mind/Body / Tags: , , ,

Think Your Way To Health and Weight Success; and Cholesterol Facts

October 31, 2013 / / Comments Off on Think Your Way To Health and Weight Success; and Cholesterol Facts

debbie (27)I’ve had an unusual number of cholesterol questions in the past week, and I just gave a talk on cholesterol yesterday, so it’s “on the brain”.  There’s just so much MISinformation out there about cholesterol, most of it perpetuated by pharmaceutical companies ( statins bring in 29 BILLION a YEAR), and many doctors, who’ve been taught to believe that total cholesterol is very important, and that all LDL is bad.

In the words of Wheatbelly doctor, William Davis, that would be fine if it were 1963.  But it’s 2013, and science has shown us that total cholesterol is a HORRIBLE predictor of heart disease. In 2013, MUCH better predictors of your heart health are (1) your triglyceride/HDL ratio (should be less than 3.5 for men, and less than 2.5 for women),  (2) your blood sugar level/insulin level (excess glucose and excess insulin damage arteries and organs like the heart),  (3) your A1C, which shows an average of your past 90 days of blood sugar, and is indicative of heart disease, diabetes, and possible neurological problems (think Alzheimers and Dementia).  There’s other risk factors, like the amount of chemicals you ingest, slather on, or breath in, and the amount of trans fat you eat, but those are hard to measure.

Why shouldn’t you worry about cholesterol?  Because you’d DIE without it – it’s that necessary. The body uses cholesterol to make all our adrenal hormones and sex hormones, Vitamin D, bile salts, myelin sheaths, cell membranes, and includes it in “healing patches” when damage occurs.   As a matter of fact, if you takes steps to lower it with statins, you’re putting yourself at risk for diabetes (statins cause blood sugar levels to rise and muscle cells to become insulin resistant),  muscle pains, impotence, dementia, cataracts, kidney and liver problems, cancer, and weight gain (thanks to the insulin resistance and blood sugar rise).

Instead of falling for the party line, if your total cholesterol or LDL has come back high, think of WHY that might be.  Did you just have an illness, or a stressful event?  Because if you did, your liver made MORE cholesterol so your body could ramp up it’s immune system ( cholesterol is an ANTIOXIDANT and HEALING MOLECULE); stress would have induced the adrenals to produce more cortisol and other “fight or flight” hormones, which are made from cholesterol.  Or maybe your body is trying to heal you with Vitamin D ( made from cholesterol).  There’s a lot of reasons your body makes cholesterol.  It’s NORMAL.  Damaged cholesterol is what’s dangerous.

Here’s something most people don’t know:  LDL and HDL do NOT equal Cholesterol.  Cholesterol is a fatty substance, and lipoproteins are lipoproteins;  lipoproteins CARRY cholesterol inside of them.  Low density Lipoproteins (LDLs) also carry triglycerides, steroids, fat soluble vitamins, and anything else that’s fat soluble,  through the blood, to wherever they need to go.

cholesterol mythAll LDL is NOT bad.  If we need more cholesterol to make more hormones, more vitamin D, more myelin shealths in the brain so our brains cells can communicate, LDL is going to get it there.  However, OXIDIZED, DAMAGED LDL is bad.  How does it get damaged?  Glucose/blood sugar, toxins(cigarettes, chemicals in foods,..), and trans fats.

Please, learn about cholesterol.  Learn how to make your Heart Healthy – for real.  There’s so much information and if you learn it, you’ll be able to go to your doctor and comfortably assert that no, you’re not going to get on a statin just because your total cholesterol is 201, or 220.  Read Cholesterol Clarity, Grain Brain, or Cholesterol Myths.  Get on sites by forward thinking doctors and scientists who are practicing according to 2013 facts. (here’s one) .  Listen to podcasts, like this one by Dr. Cate Shanahan on The Truth about Statins and Cholesterol.  Become your own best health advocate.  You can do this!

And that leads me to my title today, think your way to health and weight success.  I’ve heard too many times now, “oh, I just can’t give up bread”  ” I could never give up pasta”  I HAVE to have desserts/sweets every day”  ” I could NEVER give up my wine”, etc etc etc.   Oh my gosh.  If your kids tell you “I can’t learn to read”, “I can’t get my times tables”, “I’ll never understand Algebra 1/Geometry/Algebra 2”,  “this class is too hard, I’ll never get higher than a D” waa waa waa.  You’d never accept that, because you know it’s not true.  Why don’t you apply that same logic to yourself?  Lot’s of people don’t eat bread or pasta or dessert or drink wine.  Lots of people shop, plan, pack, and cook.  Normal, regular , busy people.

Henry Ford has one of my favorite quotes ever:  “Whether you think you can or think you can’t, you’re right”.   He said that decades ago, but wow, was he ahead of his time.  Neuroscience has advanced to a degree where technology has made it possible to actually SEE how our thoughts change our brain, instantly.   Our thoughts affect our neurotransmitters (serotonin, gaba, dopamine..), and we CAN control our thoughts if we practice.  A lot.

Instead of “preparing” to blow it because “it’s the weekend”, or “you’re traveling”, or “you’ve had dr suessa hard week”, or “there’s no time to cook”, figure out the action steps and then plan to succeed.  No time to cook?  Go to the store and buy already prepared meats and vegetables, then cook up at home.  Become a whiz with your crockpot; make giant batches and freeze.   Traveling?  Bring food in coolers, or baggies (nuts, fruits, seeds, they all travel well).  Weekend binges ? They can take 3 or 4 days to atone for – trust me, I did that for years. It’s miserable.  Learn to de-stress after a hard week with a hike, yoga, movies, books, naps, things that actually make you feel better when they’re over instead of worse.

Here’s another favorite quote, from the Paleo Mom, “it’s only effort until it becomes habit”.  You can change your patterns and make new patterns.  Other people do, you can too, I promise.

Back to cholesterol levels and heart disease!  Here’s a ONE minute video by Dr. Malcolm Kendrink who in ONE minute, debunks the whole “cholesterol/heart disease” paradigm.  Please watch this – it’s very eye opening.

Category: Fats, Psychology of Eating / Tags: , , , , , ,

Cholesterol Clarity, and Some Recipes

October 21, 2013 / / Comments Off on Cholesterol Clarity, and Some Recipes

debbie (22)There’s a lot of confusion and mis-information about Cholesterol, so let’s clear a few things up here:  The fat and cholesterol you eat does NOT go straight to your arteries and clog them.  That’s not how the body works AT ALL.  That’s a fear tactic pharmaceutical companies use to get you on their statins.  Cholesterol is a HEALING molecule, a major building block,  and an  antioxidant; it’s so VITAL to our body that God made EVERY SINGLE CELL IN OUR BODY produce it.  When you see a reading of your Total Cholesterol, your LIVER made most of that.  Very, very little of the cholesterol in our BLOOD comes from the food we eat.

Our brain needs TONS of cholesterol to function; our sex hormones are made from cholesterol, Vitamin D is made from cholesterol, bile is made from cholesterol; every time the body has an injury (say, a damaged artery from Insulin or toxic chemicals), the liver sends cholesterol to the site to Heal and Seal the damage. Even mental stress signals the body to produce more cholesterol.

Lipo-proteins are proteins that carry fat and cholesterol inside of them.  Low-Density Lipoproteins carry fats and cholesterol from the liver to other places in the body, and High Density Lipoproteins carry the waste products back to the liver.  Cholesterol does NOT equal lipo-proteins.  Measuring Lipoproteins is a way (some say an inaccurate way) of measuring the amount of cholesterol in your body.  Lipo-proteins are NOT ALL THE SAME.  Seven have  been identified so far; some are big, fluffy, and un-damaging, some are small, dense, and damaging.  Particle density tests can show the differences, but you’ll have to ask.  Otherwise, your doctor will prescribe the cholesterol test created in the 1970s to make a proclamation about your health.  Sound smart?

Cholesterol has been demonized, but that’s undeserved.  OXIDIZED cholesterol, and OXIDIZED lipoproteins, now they’re dangerous.  How do you Oxidize?  Lots of ways: eat sugars and flours that raise the blood sugar levels above normal;  eat Trans Fats; eat, breath, wear, or slather on chemicals that go right to the blood stream;  or flood your blood stream with Cortisol (your stress hormone),  as opposed to “managing” your stress via your mind, exercise, yoga, meditation, etc.

cholesterol clarityBottom line on clogged arteries?  Sugar and flours raise Insulin levels, increased insulin damages arteries, causes inflammation, completely shuts down fat burning in muscle cells, raises LDL and VLDL, and lowers HDL.   Trans fats and chemicals also increase inflammation and cause damage.  Our Food Matters; every bite we take either makes us healthier or sicker.

Cholesterol Clarity is a great, great book with the latest research from 28 Cardiologists and Lipid (fat) Researchers.  It’s an EASY read and honestly MIND BLOWING.   Wheat Belly by Dr. William Davis and Grain Brain by Dr. David Peremutter are also Must Reads.  If you care about your health, you must take your health into your Own Hands.   Learn how your body works.  No one cares about you, or your loved ones, as much as you do.

Let me end with a couple of recipes.  The first is some granola I had this weekend at an Energy workshop ( it was all about Quantum Physics and Cool Stuff), and it’s called Paleo Granola.  My friend Ginny made it and it might have been the most popular food there.  OMGosh.   Here’s the link:http://www.paleocupboard.com/granola.html.   The next recipe welemon-coconut-balls-sized made here Friday night when a couple of my college girls were home.  It’s called Keto Lemon Coconut Balls -AHHH! these were delicious! We used Creme Fraiche instead of cream cheese, and real lemon juice, and more coconut than it called for. (I can never stick to a recipe)  Can’t wait to make these again! http://ketogenicwoman.com/keto-lemon-coconut-balls/.

Eating well and being healthy doesn’t mean boiled chicken and steamed broccoli.  That’s called “dieting”, and dieting never works.  Instead, eat healthy fats and proteins, tons of vegetables, some fruits, some nuts and seeds, and some whole fat dairy (if your stomach says yes).  Eating well is delicious, and satisfying, and satiating.  Inflammation decreases, healing begins, and your brain will quit screaming at you to keep eating.  Eat Real Whole Foods.

Category: Carbs, Fats, RWF / Tags: , , , , , , ,
 
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