Holistic Nutrition Bytes--San Francisco Nutrition Consultation

How to Eat Out at Restaurants

admin — Tue, 15 May 2012 00:39:11 +0000

Many of my clients feel limited or overwhelmed about dining out when they are on a gluten and/or dairy free or paleo plan. Some of them are initially pissed at me for making them go gluten free, but once they see such great improvements in health, energy, and digestion, they’re pretty happy Still, I get a lot of questions about how to dine out and stick to the plan you’re following. Many people feel it’s impossible, but it’s not! Here are a few helpful tips + a list of some of my fave cuisines and restaurants in the Bay Area where it’s easy to order gluten and dairy free.

1. First off, don’t let your server bring bread to the table. You don’t want to go to dinner with the enemy. Just avoid altogether.

2. Avoid “crispy” or breaded dishes (the breading contains gluten) and always ask if there is flour and/or dairy in sauce. Avoid ordering fried foods. Tell your server that you avoid dairy and gluten and ask if what you’re ordering contains either if you’re not sure.

3. You can almost always sub out sides (like refined carbs such as white rice or pasta) for an order of veggies. Skim the side orders and just ask. Stick to the meat and veggie plan as much as possible. You may have to “design” your own meal by swapping out items or requesting side orders of veggie dishes. If worse comes to worse, order a salad.

4. Go for fish when it’s available, especially salmon. I typically recommend avoiding tuna and swordfish due to high mercury levels.

5. Consider ordering 2 apps, like a salad and a meat-based app, and make that your meal.

6. If you’re drinking, stick to a glass or 2 of white or red wine. Avoid beer or darker liquors.

7. If it’s a special occasion and you’re ordering dessert, follow the 3 bite rule and share.

Here are some particular cuisines where it is easy to order gluten & dairy free:
1. Thai–very easy to get meat and veggies. Satay and curry dishes are always good options. Papaya salad is great; papaya contains papain enzymes that help digestion. If you’re not paleo, the pad thai and pad see ew dishes are gluten free (made with rice noodles), and the fresh spring rolls (not fried) are wrapped in rice paper. I’ll order a basic sauteed vegetable dish from the veg menu and then a spicy chicken type dish and combine them.

2. Indian–again, get curry dishes and veggie dishes. Curry is made with turmeric, which is a great antioxidant spice and blood cleanser. Chicken jalfrezi is usually a good option; it’s chicken, spices, and veggies. The tandoori meats are good too, though they are sometimes marinated with yogurt. Many entrees are spinach, eggplant, lentil or garbanzo-based. The samosas are supposed to be made with chick pea flour but probably contain wheat and are fried.

3. Mexican– may not be ideal if you’re on a low carb plan, but it’s easy to eat gluten free when sticking to rice, meat, beans, and avocado/guac. Get soft corn tortillas instead of flour.

4. Japanese–one of my favorites. If I want to avoid rice, I’ll get sashimi and cucumber or seaweed salad. Or the gomae is a cooked spinach and sesame salad and is delicious. Miso soup is ok every once in a while because it’s fermented soy, but avoid the soy sauce, which contains wheat. You can bring your own tamari or coconut aminos. Avoid soba noodles, which are technically supposed to be 100% buckwheat flour (gluten free) but almost always contain wheat flour too.

5. Italian–this may seem like a no-go due to the pasta and bread based dishes, but it’s surprisingly easy to eat gluten free italian. Get a salad and browse the main courses for chicken or fish dishes. Many Italian places even have gluten free menus now or offer gluten free pastas.

Restaurants in San Francisco I like:
1. The Plant organic cafe is awesome. Fresh veggie juice bar, raw desserts, build your own salad option and wonderful meat/veggie dishes.

2. La Boulange has great salads and breakfast stuff. I love their smoked trout salad (no walnut croutons). The baked goods look out of this world delicious, but you won’t be eating those.

3. Roam Artisal burgers are made with 100% grass fed beef, and you can get it protein style wrapped in lettuce. Get a side salad or seasonal veggies with it.

4. Samovar tea lounge is one of my faves. The tea is amazing and they have a paleo entree with smoked salmon or duck, kale with tahini dressing, and beets and carrots. Super yum. The smoked salmon wasabi caesar salad is to die for but may not be dairy free.

5. The San Francisco Ferry Plaza building has some amazing options. Slanted Door is Vietnamese, uses organic meats, and offers a lot of gluten free options. Il Cane Rosso is delicious and east to order paleo. I also love the olive oil stores, and Benedetta body care products are biodynamic and incredible for your skin.

Go forth and eat good food!

Holistic Solutions for Weight Management

admin — Tue, 08 May 2012 23:06:01 +0000

Are you struggling with weight management? Having trouble losing those last ten pounds, or has your weight been creeping up? Stuck in a plateau with your current nutrition/exercise routine? Frustrated and confused by conflicting information about nutrition & weight loss?

My business partner (therapeutic chef Karen Diggs) and I are hosting a talk in downtown San Francisco on May 23rd just for you!

This is the first in a series of free presentations to educate the community about nutrition, exercise, and other lifestyle issues that impact our health and wellness.

No fads, no shortcuts. Just real facts and practical advice for weight loss, for real and practical results!

It’s often difficult to know what foods to eat and which to avoid. Eating the wrong types of foods, even those we’ve been told are “healthy,” can lead to weight gain and accelerated stress levels, causing us to feel crappy and age more quickly.

In this talk, Karen & I will address a few of many important topics regarding weight management and correct some common misconceptions that are propagated throughout the food industry. We’ll share our top 3 secrets for weight loss, including how to jump-start a successful weight loss plan and which “health foods” you need to ditch. We’ll even serve a healthy snack! Personal trainer Pete Kinkaid will talk briefly about how exercise complements nutrition.

When: Wednesday, May 23, 7-8:30pm
Where: Body Mastery Strength Training, 735 Montgomery Street, Suite 330
Cost: FREE!
Please email info@maryvancenc.com to register. I’d also be glad to answer any questions you may have. See you there!

A List of Things that Keep You Slim

admin — Fri, 04 May 2012 22:09:44 +0000

Last time I wrote about foods and lifestyle habits that make you fat. Let’s take a look at foods and habits that keep you feeling good and looking healthy.

1. Protein. Believe it or not, lack of protein is one of the most common factors I see with my clients who are having difficulty losing weight. They’re either vegetarian and eating too many grains or carbs (and this is not working for their physiology or it’s causing inflammation that prevents weight loss), or they’re just not eating enough protein with meals, so they’re not satisfied (hungry an hour or two post-meal is a good indication), or they’re experiencing blood sugar fluctuations that cause cravings. Protein stabilizes blood sugar. Protein is essential, folks, because the body uses it for muscle and tissue repair, and it breaks down into the amino acids the body uses for liver cleansing and as precursors to the feel-good neurotransmitters in your brain responsible for good mood, sex drive, appetite control, sleep, craving regulation, etc. Lack of protein = cravings, fatigue, hunger, mood fluctuations, weight gain, poor concentration. Have protein with every meal. Eating a vegetarian diet may not make or keep you thin and could subject you to serious deficiencies if you avoid protein or eat too much soy. Quality counts here. Choose from wild fish, cage free eggs, organic poultry, beef/bison, lamb, and organic pork. ALWAYS buy organic meats. A good rule of thumb for most people is to consume half your body weight in grams of protein daily. If you’re under stress, you have a need for more protein. Your body’s needs change all the time, and one diet direction may not work for you for life. Listen to your body’s needs. If you’re a vegetarian dreaming about steak, eat one.

2. Good Fats. The fat phobia craze continues. Listen, EATING FAT WILL NOT MAKE YOU FAT. You know what will? Sugar. Gluten. Read all about why you need fats for weight loss here. Also, stop being scared of saturated fat. Stop it. Your brain is mostly fat and your cell membranes need fat to stay permeable. Read why fat doesn’t give you high cholesterol here.

3. Supergreens. Spirulina, chlorella, concentrated sea vegetables (dulse, nori, kelp, etc), herbs, grasses (wheat grass, barley grass; yes, they are gluten free), concentrated veggies (some supergreens formulas have concentrated beet, broccoli and leafy greens, for example). Eat these. These formulas are chock full of antioxidants, chlorophyll, phytonutrients, and they are cleansing to the liver. They give you a boost. They contain trace minerals so lacking in our diets. Minerals are necessary for enzymatic functions and they help stabilize blood sugar (read: reduce sugar cravings). Chlorella even chelates to heavy metals and assists in removing them from the body. I like VitaMineral Green and Amazing Grass formulas. Mix with smoothies or coconut water.

4. Green tea. Read my ode to tea here. Green tea is thermogenic (it burns fat), contains antioxidants, and is an all around delicious miracle as far as I’m concerned. Drink it in the mornings instead of coffee, which jacks your blood sugar and can leave you with a crash/sugar cravings by afternoon. Green tea, on the other hand, gives you a pleasant boost and may reduce cravings. I drink several cups a day. Have a cup of green tea to ward off your 3pm sugar cravings/crash.

5. Water. While we’re talking beverages, drink more water (filtered). It flushes toxins and helps regulate metabolism. We sometimes confuse thirst for hunger, so if you’re feeling hungry when you shouldn’t be, drink a glass of water.

6. Burst Training. Instead of pounding the pavement for hours (I can’t tell you how many marathon-training clients have come to me befuddled by the fact that they’re actually gaining weight), try doing 20 minutes of intense bursting in intervals. Walk for 1 minute; sprint for 30 seconds. Or run/sprint or walk/power walk, depending on your fitness level. It’s a much more effective way to burn fat than running for hours. Better for your joints, too. Your body perceives training for a marathon (or long periods of any exercise) as a stress, which can raise cortisol levels. High cortisol = increased fat storage. Mix it up with some strength training on off days and you’re golden.

7. Sleep. Just as I wrote in the list of things that make you fat, lack of sleep will pack on the lbs. Getting sleep will keep you thin. Sleep is essential to maintain body composition. Stop thinking that sleeping too much makes you lazy. Stop it. We need 8-9 hours. Working 16 hour days and not sleeping is not sustainable. Like too much exercise, your body perceives lack of sleep as a stress, which raises cortisol (fat storage) and also increases carb/sugar cravings. Ever notice how you crave sugar or are hungrier the day after you haven’t slept enough? Also if you’re chugging coffee because you’re not sleeping enough, you’re burning out your adrenals and further raising cortisol. A vicious cycle. Get to bed and sleep.

8. Bone Broth. I love bone broth. Read all about it here. Broth beats cravings, boosts metabolism, strengthens immunity, and is highly nourishing and high in minerals. Make some and drink it every day.

9. Fiber. Eat 35 – 50 grams daily. Know what the average person’s intake is? Something like 8 grams. Fiber binds to toxins in the gut and helps to whisk them out of the body, scrubbing your colon clean in the process. I’ll spare you a lecture on insoluble and soluble fiber, but you need a certain amount of both because soluble fiber (fruit, legumes) makes you feel full and stabilizes blood sugar, and insoluble fiber (grains, leafy greens) feeds the probiotic bacteria in your gut and fosters regularity. Check this:
Smoothie for breakfast with strawberries, almond butter, flax and chia seeds, supergreens powder: 15 grams
Green salad with chopped veggies and chicken for lunch: 10 grams
Celery and hummus for a snack: 4 grams
Salmon, kale, raw kraut and sweet potato with coconut butter for dinner: 10 grams
(all rough estimates depending on portion size)
=39 grams

10.Probiotics. Studies are showing that probiotics, (the good bacteria in your gut) play a role in weight loss and help prevent weight gain. Probiotics are essential for synthesizing certain vitamins, good digestive function, and immune health. Get them from raw kraut, kvass (Zukay makes a good one), or kefir if you tolerate dairy.

A List of Things that Make You Fat

admin — Wed, 18 Apr 2012 01:40:33 +0000

A list of the obvious and not-so-obvious foods and lifestyle habits that can pack on the pounds. Let’s break it down.

1. Gluten. I write so much about gluten that linking to each post would be excessive, but click here for a recent post about how gluten contributes to weight gain and prevents weight loss. The main issue is that food allergies and sensitivities are on the rise, and gluten intolerance is becoming more common: at least 1 in 130 people reacts to gluten, and most are probably unaware. Gluten intolerance can cause a constellation of symptoms from digestive issues to hormonal problems to acne/eczema, headaches, anxiety/depression, and fatigue, to name a few. Whether or not you have a sensitivity to gluten, everyone benefits from removing it because it forces us to focus on a more plant-based diet with veggies and good sources of protein and fat. There is no nutritive value in gluten, and the inflammation it causes makes it hard to lose weight. Avoid. You’ll feel better, too.

2. Grain-based breakfasts (bran muffins, granola, cereal and milk, pastries, toast with jam, pancakes, waffles, etc). I just explained how gluten can make you fat. Starting off your day with grains can do the same thing. Grains lack protein (you need protein & good fat to keep you feeling full and to stabilize your blood sugar and energy levels); they’re hard to digest; and they can cause a blood sugar crash and fatigue. Are you prone to the 3pm slump? Ditch your cereal for breakfast in favor of an egg/veggie scramble (with a side of raw kraut for probiotics and enzymes for digestion). Grains also contribute to the inflammation that prevents weight gain. Read more here.

3. Chemicals. It’s no secret that our environment is becoming increasingly toxic. But did you know that these toxins can make you fat? Bisphenol A (the toxic compound found in aluminum can liners), dioxins (found in plastic water bottles), phthalates & parabens (found in body care products), and pesticides are not recognizable to the body and cannot be processed, so they are stored in fat cells, disrupting the endocrine system. This means they have the ability to cause major hormonal imbalance and even infertility. These chemicals also interfere with gene signaling, inducing new fat cells to form and simultaneously increasing inflammation (source: http://bit.ly/ei9c7Q). Inflammation prevents weight loss, and toxins stored in fat cells turn off your body’s fat burning mechanism. The body doesn’t want to burn fat that is housing toxins, causing the toxins to be released in the system. Avoid exposure to chemicals in shampoos, cosmetics, perfumes and lotions/body care products (use all natural products or make your own shampoo with apple cider vinegar and baking soda!); buy organic to avoid pesticides; avoid plastics and plastic water bottles (buy stainless steel); and use natural cleaning products in your home.

4. Sugar. This may seem obvious, but back in my teens when I was strictly avoiding fat, I thought it was fat that made you fat, and “low fat” candy was ok. Low fat and fat free foods are often loaded with sugar. Turns out it’s the opposite: sugar makes you fat and (good) fat actually helps weight loss! Sugar raises insulin, a fat storage hormone, and when you consume too much in relation to what you body needs for fuel, it is converted to fatty acids by the liver and stored. Too much sugar also raises cortisol, the stress hormone, which puts your body into fat storage mode. I’m not just talking about refined white sugar, but any simple, refined carb like white bread, juice, soda, bagels, cereal, pretzels, anything containing white flour, etc. “Whole grains” break down into sugars eventually too, which is why grain-based diets can also make you fat. Sugar also disrupts your blood sugar levels, causing energy spikes and dips, leading to cravings and also interfering with fat burning. Avoid white sugar like the plague, and if you must have something sweet, stick to natural sources like raw honey, dates, molasses, or try xyltiol or stevia. 70 percent or higher dark chocolate helps kill cravings, too.

5. Processed/refined foods. Processed foods (anything in a box or with chemical additive/preservatives you can’t pronounce) contain compounds and chemicals your body cannot process, and most are made with white flour and refined grains that break down quickly into sugars. That means you’ll be hungry soon after and likely craving more sugar. Processed foods have addictive qualities because they contain MSG and other additives that stimulate the pleasure centers of the brain, causing binges. Avoid. Eat real food!

6. Eating any food to which you are sensitive. As I mentioned earlier, food sensitivities/allergies are on the rise, and the inflammation caused by consuming these foods can prevent weight loss. The most common food sensitivities are eggs, milk, wheat/gluten, soy, citrus, shellfish, nuts, and sometimes beef. Removing at least gluten, dairy, and soy from your diet can clear up a host of symptoms, make you feel better, and increase productivity and restful sleep. Read my post on food sensitivities and how to determine which foods you may be reacting to here.

7. Lack of sleep. This is one of the most common lifestyle factors people overlook: getting restful sleep. It is so important, because your body perceives lack of sleep as a stressor, raising cortisol levels, which raises blood sugar levels, causing sugar/carb cravings. You need a good 8-9 hours each night. Click here to read about good sleep hygiene: tips on how to get restful sleep.

8. Stress. Stress is the first cause of imbalance and disease. Stress raises cortisol & blood sugar, causing inflammation and putting your body into fat storage mode. Stress also prevents good sleep! It’s all connected. Stress shuts down digestion, meaning you’re not breaking down and absorbing nutrients from what you’re eating, leading to deficiencies and cravings. Address your stress level by avoiding sugar and refined foods, getting the right exercise, engaging in whatever works for you to unwind from the pressures of the world: journalling, meditation, yoga, therapy, or just plain not working yourself to death! Having meaningful relationships and a strong social network reduces stress, too.

9. Coffee Drinks, Diet Soda, and Juice. Watch your beverages. Coffee drinks can pack as many as 600-800 calories (with all the sugar and topping junk they put on it), and fruit juice is just plain sugar. Sure, it may have some vitamins, but eat the whole fruit to get the fiber that slows the release of sugar directly into your system. That’s what spikes blood sugar and insulin levels, leading to cravings/hunger and fat storage. And did you know that diet soda can actually cause weight gain? Click here to read more. Drink water, green tea, and herbal teas. Use herbal coffee substitutes like Teeccino or Dandy Blend. Mix with coconut milk. So delicious and actually good for you!

10. Soy. I write a lot about soy. Read my personal experience with soy and fake meat products in the “About Me” section of this site. Most of the processed foods in our food supply contain processed soy isolates or binding/emulsifying agents that can cause hormone and thyroid disruption. If your thyroid isn’t functioning optimally, weight gain (and a host of other problems) occurs. Soy also causes estrogen dominance, which can make weight loss difficult and adversely affect menstrual cycles. Soy also blocks absorption of other nutrients and is very difficult to digest. Avoid soy in all forms (it’s in everything; so once again, eat real food). Exception: Fermented soy, like miso or natto, is ok occasionally. Read more here:

http://ecologycenter.org/terrain/issues/spring-2007/the-dish-on-soy/

The Beauty of Broth

admin — Mon, 02 Apr 2012 22:56:32 +0000

“Good broth will resurrect the dead.” Bone broth is an incredibly healing traditional food with myriad health benefits, and it’s so soothing and calming. I always recommend broth to weight loss clients and those with digestive concerns. Broth made with chicken bones blocks the migration of inflammatory white cells, making chicken broth an invaluable tool to boost immunity during cold and flu season. If you feel run down, make a batch of broth before you really start to feel crappy, and drink 8 ounces 2-3 times daily for recovery. Broth can improve digestion and metabolism too, as I’ll explain. I rant on and on about the positive effects of bone broth, so I decided to dedicate a whole blog post to broth so I can sing its praises while contributing a recipe. Following this recipe is important, because when I’m discussing broth, I am most certainly NOT talking about the stuff you buy in cans or in a box from the grocery store. Not only has it not been properly prepared, many brands contain additives and MSG (look for key words like ‘natural flavor’ or ‘autolyzed yeast extract’ in the list of ingredients. MSG hides under those terms).

First, the benefits. Bone broth, when properly prepared, is very rich in the minerals we are so sorely lacking in our diets. Even if you’re eating a solid plant-based diet (half your plate should be veggies of all kinds!), modern farming practices have left the soil that even the best organic crops grow in depleted of the key minerals we need. Minerals are critical for good cardio function, stress response, and enzymatic reactions in the body. Broth is calcium-rich, and many folks (especially those of us who avoid dairy, which isn’t even the greatest source of calcium. Get calcium from your leafy greens!) are concerned with not getting enough calcium. Broth is also rich in magnesium, phosphorus, silicon, potassium sulfate, flouride, collagen, glucosamine, chondroiton, and other trace minerals.

Broth contains both collagen and gelatin, two super healing components. Collagen nourishes joints, tendons, ligaments, skin and bone, and it improves skin elasticity–drinking broth makes skin smooth and supple and may reduce cellulite. Collagen also contains arginine and glycine, two important amino acids. Arginine is said to improve metabolism, making it useful for weight loss, and glycine helps muscle recovery. Glycine may also improve digestion by increasing gastric acid secretion. Broth can be a useful tool for healing leaky gut syndrome (it also contains a bit of glutamine, which is an essential component the body uses for leaky gut repair). Read more about leaky gut here. Gelatin is quite a superfood as well. It improves skin and hair, nails, also improves joints, helps reduce cravings, making it useful for weight loss, and improves digestion and muscle tissue.

As you can see, broth is an incredible weight loss tool–the high mineral content can help combat sugar cravings. Try sipping it in the afternoons when the 3pm sugar cravings hit. Broth is also incredibly nourishing for the digestive tract, making it invaluable for reducing intestinal inflammation from foods like gluten, sugar, and dairy, and for leaky gut healing, as mentioned earlier. I often use it with my vegetarian clients who are just starting to re-explore the world of meat. They often have fatty acid or amino acid deficiencies, so broth works well for them.

So, how do you make it? Here is the easiest method, using a crock pot. The longer and lower you simmer your broth, the better, as more minerals will be extracted, and the flavor is richer.

Bone broth–crock pot method
1 lb bones of pastured animals (I use a variety of lamb, beef or raw beef marrow bones, and chicken bones/back/neck. Always get organic/grass fed bones. I’ll save them in a container in the freezer until I have about a pound or more. You can also save egg shells and use those.)
2 organic celery stalks
1 organic onion, chopped
6 cloves organic garlic
filtered water
Sprigs of thyme/rosemary/sage as desired
Add sea veggies for more trace minerals–kombu and kelp are great for this
Sea salt and pepper to taste
1/4 cup apple cider vinegar (important for the extraction of minerals)

Directions:
Put all ingredients in slow cooker, then pour enough filtered water to cover everything. Set to low and let it cook for 10 up to 24 hours. Strain broth and store in glass containers (preferably). In the fridge, you’ll notice a layer of fat form–don’t skim this. It seals the broth and keeps it fresh. Drink it between meals, a couple times daily, in the afternoons when sugar cravings hit, or in the evenings after dinner if you’re a night eater.

If you don’t want to use the crockpot, just put everything in a large dutch oven on the stove and let it simmer as long as possible. Same method. Read more about broth and digestive healing here.

All Red Meat is Bad for You?

admin — Fri, 16 Mar 2012 23:40:13 +0000

This Very Important Study was recently published in the Archives of Internal Medicine and it says eating red meat–any amount and any type– will shorten your life span. Then this article in the LA Times came out on March 12, and people everywhere started to panic. The following day, CNN released this story. Full throttle panic ensued.

From CNN: Using data from two long-running studies of health professionals, researchers tracked the diets of more than 121,000 middle-aged men and women for up to 28 years. Roughly 20% of the participants died during that period. On average, each additional serving of red meat the participants ate per day was associated with a 13% higher risk of dying during the study. Processed red meat products — such as hot dogs, bacon, and salami — appeared to be even more dangerous: Each additional daily serving was associated with a 20% higher risk of dying.

Based on these findings, the researchers estimate that substituting one daily serving of red meat with fish, poultry, nuts, legumes, whole grains, or low-fat dairy products would reduce the risk of dying in this stage of life by 7% to 19%. If everyone in the study had slashed their average red-meat intake to less than half a serving per day, the researchers say, 9% of deaths among men and 8% of deaths among women could have been prevented.

“Our message is to try to reduce the red meat consumption to less than two to three servings per week,” says lead author An Pan, Ph.D., a research fellow at the Harvard School of Public Health. These types of “studies” make my job difficult due to the amount of damage control I have to employ. So, deep breath. Here goes.

Look, I’m no scientist, but I do know how to think critically, and I also know how to read and analyze a study. There are several problems with this kind of research. First off, this is an observational study, which “draws inferences about the possible effect of a treatment on subjects, where the assignment of subjects into a treated group versus a control group is outside the control of the investigator.” (from wikipedia). This is fairly significant due to the fact that the researchers are “drawing inferences” rather than determining cause and effect. In this case, correlation does not equal causation, and here is why. First off, researchers collected data via questionnaires that asked people to recall what they ate. I’m a nutritionist. I ask people all the time what they ate and most can’t recall what they had for breakfast, much less over the past week. Similarly, if the participants are having red meat, who’s to say it’s not McDonald’s? Fast food with french fries fried in unhealthy oils and a highly refined white flour bun? That will cause early death, sure.

Which brings me to my next point: quality. What types of red meat were these people eating? Fast food? Conventional red meat raised on grain, not grass, altering the fatty acid content to tip the scales in favor of the inflammation-producing omega 6s? Cardiovascular disease is a disease of inflammation, by the way. Red meat that contains hormones, antibiotics, toxins? What sorts of cooking methods were they using? It’s well known that grilling or charring red meat creates cancer-causing carcinogens, and that red meat should be consumed rare or medium rare.

Also: lifestyle factors. People who eat more red meat may engage in unhealthy practices that make them die sooner. Smoking, heavy drinking, lack of exercise, and eating more red meat (again, quality matters here) and fewer fruits and veggies all play a role in premature death. Here’s the kicker: “Pan and his colleagues found that the men and women in the study who ate the most red meat also tended to be heavier, less physically active, and more likely to smoke and drink alcohol than their peers.” Enough said.

So. We have a largely sedentary group with higher BMIs and unhealthy lifestyle factors eating red meat that’s not organic and grass fed, likely to come from any number of sources (read: McDonald’s), and they have a higher risk of dying. It sounds like these people don’t have plant-based diets and aren’t getting antioxidants from a multitude of brightly colored veggies.

The articles in the LA Times and CNN also point the finger at saturated fat and its implication in heart disease/high cholesterol/death. Read my previous blog post on this subject. Again, we are ignoring the real problems here: too much refined sugar, gluten, processed foods, refined fats and seed & vegetable oils. Soda, refined grain products that break down quickly into sugars (white bread and cereals, I’m looking at you), man-made trans fats, and vegetable oils and canola high in the inflammation-producing omega 6 fats are the real causes behind high triglycerides, high cholesterol, diabetes, and heart disease.

Personally I would never recommend anyone eat red meat every day, because your body needs a variety of different foods. Your diet should be plant-based. That means the base of every meal should be veggies of all kinds: leafy greens, cruciferous veggies, root veggies. Get some fruit, but not too much: it’s still sugar. Get adequate protein for your physiology from a variety of sources: eggs, wild fish, grass fed beef & lamb, wild game, chicken & turkey. Eat minimal grains and make everything gluten free, as gluten contributes to inflammation and weight gain too. Eat the good fats: coconut oil, olive oil, butter, palm oil. NOT canola, corn oil, soy oil, cottonseed oil, or partially hydrogenated oils. And for God’s sake, ditch the sodas, the processed foods, and additional refined sugars.

Ok, everyone. Let’s rejoin our daily lives now knowing that red meat alone will not kill us.

Read more:

http://www.marksdailyapple.com/will-eating-red-meat-kill-you/#ixzz1pJaFGu2F

http://www.robbwolf.com/2012/03/14/red-meat-part-healthy-diet/

http://chriskresser.com/red-meat-is-still-not-bad-for-you-but-shoddy-research-and-clueless-media-are

Health Myths Debunked: Listen Now

admin — Sat, 03 Mar 2012 21:39:15 +0000

My business partner and I (The Nutrition Divas) discuss 4 popular foods that have been touted as “healthy” but aren’t. Listen here. Also–we threw in a bonus at the end: debunked an exercise myth. Be sure to listen all the way through!

Download here:

How to Get Rid of Your Gut

admin — Mon, 27 Feb 2012 18:48:03 +0000

I’m going to share a secret with you. Two, actually. You want to know how to get rid of your gut? Quickly, without really trying? Keep reading. But before I get into that, let’s discuss weight loss. It’s a hot topic. The calories in-calories burned method of losing weight is considered quite antiquated now, because the body really functions as more of a chemistry lab than a bank account. Weight loss is a hormonal game (estrogen, ghrelin, leptin, cortisol), a game of blood sugar balance, proper digestion, assessment of any hidden food sensitivities, eating the right foods for your physiology, avoiding excess stress, getting proper sleep, and the right kind of exercise. Yes, you may lose weight following a restricted calorie plan or counting points on Weight Watchers, but it’s not sustainable, usually because the body perceives restricted calories as a stress, which affects cortisol levels, triggering increased fat storage. Additionally, leptin plays a role in regulating body weight, and losing weight/reducing calories causes a marked decrease in leptin levels, which may in turn increase appetite. Additionally, the notion of “going on a diet” only to go off it and transition back into old habits is not a long term solution. The key is to determine the underlying causes of what’s triggering weight gain or preventing weight loss and finding the right type of long term diet.

Ok, so here are the secrets I promised I’d share. Number one way to get rid of your gut (without really trying):
Stop eating gluten. That’s right. Kick the gluten. Gluten is the sticky protein found in wheat, rye, barley, and spelt. Research is showing gluten’s contribution to the rise in health problems from digestive issues to diabetes. Typically it was accepted that you only needed to avoid gluten if you had celiac disease (a severe gluten allergy). Or if you were gluten sensitive (a genetic, inherited auto-immune inflammatory response to gluten). But now we know that it goes a bit beyond that. Wheat Belly (highly recommended reading, by the way) author Dr. William Davis explains that gluten (especially in wheat) today isn’t the same stuff our ancestors were eating. And for that matter, our ancestors (before the Agricultural Revolution) probably didn’t eat many grains, and if they did, they prepared them properly, soaking/sprouting/fermenting them. He says, “The gliadin protein of wheat has been modified by geneticists through their work to increase yield. This work, performed mostly in the 1970s, yielded a form of gliadin that is several amino acids different, but increased the appetite-stimulating properties of wheat. Modern wheat, a high-yield, semi-dwarf strain (not the 4 1/2-foot tall “amber waves of grain” everyone thinks of) is now, in effect, an appetite-stimulant that increases calorie intake 400 calories per day.” Gluten increases appetite. And if you happen to have a gluten sensitivity (and it’s estimated that 1 in 33 do), the gluteomorphins–peptides that are produced as gluten is breaking down–plug up receptors in the brain that give the person a pleasurable drugged feeling, like scaled down heroin or morphine. It can be addicting, and that drives cravings and binge behavior. But what’s also occurring is inflammation from the damage gluten inflicts in the intestinal tract. This inflammation drives weight gain/prevents weight loss, causes malabsorption in the intestinal tract, and the cravings go way beyond will power–it’s a physiological drive to get the rush provided by the gluteomorphins.

In addition, gluten affects blood sugar (two slices of whole wheat bread increase blood sugar more than table sugar, higher than many candy bars), which raises insulin, triggering fat storage. Chronic high insulin also leads to insulin resistance (meaning glucose cannot get into cells), which leads to diabetes. Ever notice how the base of that stupid USDA food pyramid recommends that whole grains be the base of our diet? What do they use to fatten cattle? Grain. Just sayin.’ Wonder why obesity rates and diabetes rates are sky rocketing. Huh. Do you really want to take diet advice from the government? Kick the gluten. Lose weight. Try it for 30 days.

Number two way to get rid of your gut: once you’ve kicked the gluten, focus primarily on good protein (meat–wild fish, organic chicken, grass fed beef/lamb/buffalo, eggs) and lots of veggies of all kinds. Grains and grain-based foods (even the gluten free varieties like rice, quinoa, amaranth, millet, etc) all break down into sugars over time, and excess sugar is stored as fat. So even if you’re eating gluten free, don’t pig out on gluten free subs for your favorite foods. This means reduce or eliminate gluten free breads, cookies, pasta, etc. They’re made with gluten free grains and usually contain quite a bit of sugar, the other major demon that drives weight gain. You only need a little less than a teaspoon of circulating glucose in your bloodstream at any time, and the body regulates this. If you take in more sugar than your body needs for energy, the excess is converted to lipids and stored as fat. Focus on lots of veggies and good fats, too. Read more about why eating fat helps you lose weight here. SO. Stick to the protein/vegetable model and your body will burn stored fat for energy rather than store fat. You’ll switch from fat storage mode to fat burning mode.

Not to neglect the other factors at play here. Digestion: Studies show that beneficial bacteria in the gut is necessary for weight maintenance. Also, eliminating those foods to which you have intolerances will decrease inflammation and malabsorption in the gut. Sleep: lack of sleep drives weight gain. Your body considers lack of sleep (less than 7 or 8 hours) a stress, driving cortisol levels up, increasing blood sugar and appetite/sugar cravings. High cortisol can prevent restful sleep, or lack of sleep can cause high cortisol. Toxicity: toxins are stored in fat tissue, and the body is reluctant to burn the stored fat that contains toxins. Reduce your total toxic load by using natural products, eating organic, and doing a cleanse once or twice a year to encourage release of toxins. Also a great way to kick off a weight loss program and put the body in fat burning mode. My business partner and I teach holistic detox workshops in San Francisco, but you don’t have to be local to attend. Read more and sign up here.

Top Health Myths Debunked: Free Tele-seminar

admin — Sat, 25 Feb 2012 01:24:46 +0000

There is so much conflicting information circulating about nutrition that it can be difficult to know what to believe. The Nutrition Divas are here to break it down for you. In this tele-seminar, we are going to discuss the top most popular health myths. Learn which popular food is NOT a magic bullet health food and can actually be harmful; which popular food group is not part of a healthy diet (and can actually cause weight gain); which macronutrient has been mercilessly and unfairly demonized — you NEED this for good health; and which popular cooking oil is not the healthy omega 3 rich source it’s claimed to be. Plus, as always, we’ll leave time for Q&A at the end of the call, so bring questions about anything you’d like debunked!

Thursday, March 1 at 7pm PST
Call-in number: (641) 715 3300; enter access code: 950150#

No Time to Cook? Think Again

admin — Mon, 06 Feb 2012 23:08:05 +0000

One of the biggest challenges I face with clients is talking them into the fact that preparing and eating real food doesn’t mean you have to spend hours in the kitchen doing prep work and cooking. It takes just as much time waiting in line at a fast food joint as it does to throw something healthful together if you’re pressed for time, provided you have the right staples on hand for time crunch situations. There are many solutions for the “I got home late and don’t have time to cook” scenario. (or just plain “I don’t feel like cooking.”)

First and foremost, make time to plan for your week’s meals. I tell clients: just as you would sit down on a Sunday evening and plan out what you need to do for the work week, do the same for your meals. Nourishing yourself is important! Don’t let it be an afterthought. Make yourself a meal plan–what will you cook and when? Then make a grocery list and hit the store. My usual routine includes making something a little more involved on a Sunday, when I can dedicate a couple hours to cooking and prep. I’ll roast a chicken with root vegetables and make a batch of kale, for example. The leftovers can easily be adapted into chicken salad (just dice, mix with mustard and chopped celery; top with paprika; enjoy over greens or in butter lettuce leaves) or shredded over greens. That should take you til Wednesday or so, then you can make something a little quicker to take you through til the weekend. I’ll often do a crock pot meal at this point during the week since the prep work is so quick and the meat always turns out so well.

The crock pot is your friend here. You do have to plan a bit ahead — but if you have staples on hand, you can put something together in the morning and set it before work. You can even add frozen meat to the crock pot. Seriously, it takes minutes to chuck a hunk of meat in the crock pot in the morning (or overnight), and 7-8 hours later you have deliciously braised meat. Here is a short tutorial my business partner and I put together to show you just how easy it is:

You could use any type of meat here: chicken or turkey legs work really well, a pork shoulder, or a beef roast. You can add root veggies about halfway through if you’re home to supervise; otherwise, just whip up or roast a batch of veggies when you get home from work. Click here for a great recipe. Scroll down for the herb roasted root veggie sticks.

We all get caught in a pinch from time to time. It happens. If you keep a few staples on hand when you don’t feel like cooking, you will always have something to throw together and you won’t need to rely on take out or be tempted with junk food. Here are the staples you should have on hand:
Mixed greens
Almond butter, Tahini
Avocados
Garlic, onions
Root veggies – they keep well. Think carrots, beets, potatoes (NOT Idaho), turnips, rutabaga, parsnips, etc
Eggs (and make hardboiled eggs to have on hand, too)
Virgin unrefined coconut oil
Extra virgin olive oil
Flax oil
Balsamic vinegar
Veggie & chicken broth
Chicken breast and/or thighs (frozen, not skinless)
Frozen ground beef or buffalo
Organic frozen berries for smoothies
Chia seeds for fiber in smoothies
Lemons
Canned salmon—not tuna
Canned Sardines
Canned beans–Eden foods properly soaks and prepares their beans

Quick meal ideas:
Canned salmon flaked over mixed greens with diced avocado. Top with 15 second dressing. Click here for recipe.

Canned sardines with avocado and raw kraut

Defrost ground beef. Sautee together with garlic and onion and spices. Serve in butter lettuce leaves. Takes 10 minutes

Hard boiled egg diced with canned salmon, cannellini beans over mixed greens

Crock pot meals. Here is the basic formula:
1-3 organic turkey thighs, or 2 lbs chicken legs bone-in, or 3-4 lb beef roast, or 3-4 lb lamb leg or shoulder, or 2-3 lb pork butt or shoulder
1 large yellow onion
4 cloves garlic
2-4 carrots and/or other root veggies (beets, turnips, parsnips, yams, potatoes–work best when added halfway through, but ok to add in the beginning)
spices for whatever flavor profile you want to create (e.g. Italian spices, cumin, curry, garlic powder)
1-2 cups chicken, beef, or veggie broth, or red wine

Peel onion and scrub other root veggies. Cut everything into large chunks. For optimal results, season and sear hunk of meat on all sides in cast iron skillet, but this isn’t 100% necessary if you’re pressed for time. Coat bottom of crock pot with olive oil. Arrange onion on bottom of crock pot. Place meat on top, skin/fat side up. Arrange other root veggies on top. Cover with spices. Pour in broth, about 1-2 cups. Sprinkle a little sea salt and pepper over everything. Set crock pot on low for 6-8 hours or high 3-4. Serve with green salad or kale/chard.