The Magic Pill – Movie

I remember when the Atkins Diet gained popularity there were many health professionals that tried to debunk the diet saying it was unhealthy and you were going to get heart disease.  Many years later you will still not find any hard evidence that the diet is unhealthy and in fact, many health professionals were completely surprised that the diet had the opposite effect.  People were getting healthier, losing weight, lowering cholesterol and eradicating diabetes.  Recently I have been doing a lot of research on some long term studies of the ketogenic diet and published one the other day.  Today I found a movie on how the keto diet can literally save thousands of lives and that we all should be eating this way.  Basically meats, vegetables and good fats.  Remove sugar completely and watch serious diseases disappear.  I suggest that you just watch this 2:25 minute trailer on the movie called The Magic Pill:  https://www.youtube.com/watch?v=61GitUC_678    Copy and paste this link into your browser.

Just 2 minutes of your time will hopefully prod you to watch the movie.  I would love to hear what you think of the movie if you watch it, especially if you have any health issues or your family has health issues.

And by the way, the Ketoba product is now in stock and I started to take it today.  I will keep you all posted on my weight loss results.  I have a good 30 pounds to lose and if this does it, I am going to buy shares in the company lol.  Will keep you posted!

Just Out…New study: is low carb sustainable in the long run?

Recently Diet Doctor posted this article on a new study of whether or not staying on a low carb diet is healthy in the long run.  “One of the big criticisms of low-carbohydrate diets is the claim that they are unsustainable long term, so it’s great to see teams of researchers carrying out studies to find out about the effects of following a low-carbohydrate diet over longer periods of time.”  Here is the article and the links if you want to read the details.

“A team of researchers in Japan has been studying low carbohydrate diets. In a study published in January 2014, the researchers had already found that a moderately low-carbohydrate diet is more effective than calorie restriction for improving lipid profile and blood sugar control in type-2 diabetics.

Now, in a new study, the team set out to find out whether eating a moderate low-carb diet is sustainable, effective and safe long term.

The researchers followed 200 patients with type 2 diabetes over a period of three years. They found that a moderate carbohydrate restriction (70–130 g/day) was enough to have a positive effect on the patients’ health markers, and that the diet is “highly effective, safe and sustainable”. They added that:

Over 36 months, the [moderate low carb] intervention showed sustained effectiveness (without safety concerns) in improving HbA1c, lipid profile, and liver enzymes in Japanese patients with type 2 diabetes.

Nutrients: Efficacy of a Moderately Low Carbohydrate Diet in a 36-Month Observational Study of Japanese Patients with Type 2 Diabetes

 

Artificial vs. Natural Sweeteners

Have you ever read the back of a package of sweeteners found on the dining table in restaurants and coffee shops?  These are the little blue, pink and yellow packages?  Some of them have warning labels that say “This product contains 28% sodium cyclamate.  Cyclamates should be used only on the advice of a physician.”  Some others say “Use under medical supervision.”  Have you ever read that?  I have to wonder why they would put these warnings on the packages.  How do we know which sweeteners are safe and which ones aren’t?  People are often surprised at how often dangerous artificial sweeteners are included in prepared foods, medications and beverages.  Here are a few surprising examples of where to check for the dangerous sweeteners: chewing gum, cough syrup, no-calorie drinks, breakfast cereals, yogurt, frozen yogurt and other frozen deserts, candies, baked goods, toothpaste and mouthwash and medications, to name a few.  If you want to learn more about any one of these sweeteners, you will have to research them individually.  There are tons of information on each one listed below.  I will also help you decide which ones are the safest to take, in my humble opinion.  Let’s look at some of them briefly but before we do, know that there are plenty of natural, healthy sweeteners available that provide essential nutrients and taste great which I will also list below.

Aspartame:  Aspartame is currently used in more than 6,000 consumer foods and drinks, and over 500 prescription drugs and over-the-counter medications.  Some health professionals say this is the most dangerous sweetener on the market.  Some of the technical names for aspartame are NutraSweet and Equal.   Aspartame accounts for over 75% of the adverse reactions to food additives reported to the FDA.  Aspartame is comprised of approximately 50% phenylalanine, 40% aspartic acid, and 10% methanol.  Aspartic Acid (Aspartate) which acts as neurotransmitters in the brain by facilitating the transmission of information from neuron to neuron. Too much aspartate in the brain kills certain neurons by allowing the influx of too much calcium into the cells. This influx triggers excessive amounts of free radicals, which kill the cells. The neural cell damage that can be caused by excessive aspartate is why they are referred to as “excitotoxins.” They “excite” or stimulate the neural cells to death.  Some side effects of aspartame include headaches/migraines, anxiety, dizziness, rashes, heart palpitations, joint pain, vision problems, seizures and much more.

Acesulfame potassium (acesulfame-K):  This is a potassium salt containing methylene chloride, a known carcinogen. Long term exposure to methylene chloride can cause headaches, nausea, emotional imbalances, and damage to the liver and kidneys.  Acesulfame-K has been shown to produce breast tumors, lung tumors, and other types of tumors, leukemia, and chronic respiratory disease in rodents.

Saccharin (Sweet ‘N Low):  In the 1970s, saccharin and other sulfa-based sweeteners were believed to possibly cause bladder cancer, and it was required to carry the following warning label: “Use of this product may be hazardous to your health. This product contains saccharin, which has been determined to cause cancer in laboratory animals.”   The FDA removed this warning, but many studies continue to link saccharin to serious health conditions. Sadly, it’s the primary sweetener for children’s medications, including chewable aspirin, cough syrup, and other over-the-counter and prescription medications. It’s believed that saccharin contributes to photosensitivity, nausea, digestive upset, tachycardia and some types of cancer.

Sucralose (Splenda): Sucralose, derived from sugar, was originally introduced as a natural sugar substitute. However, in reality, it’s a chlorinated sucrose derivative. Yes, chlorine, one of the most toxic chemicals on the planet. Sucralose was originally found through the development of a new insecticide compound and wasn’t originally intended to be consumed.  It’s uncertain as to why the FDA approved sucralose knowing the nature of chlorine. You should know too that it was approved even though the pre-approval research revealed possible toxicity of the substance.  Some of the side effects some people experience with sucralose include migraines, intestinal cramping, rashes, dizziness, bloating, acne and chest pain to name a few.

Agave: Agave is a sweetener commercially produced from several species of the agave plant. This sweetener has more concentrated fructose than high fructose corn syrup and has been shown to alter liver function, promote obesity, and increase insulin resistance for both diabetics and non-diabetics.

There are many more sweeteners that are possibly dangerous…too many to mention but know that there are also some sweeteners that are ok to have.  Here are some of them:

Stevia:  Stevia is not an artificial sweetener but actually a plant which happens to taste 200-300 times sweeter than sugar.  It has been used for hundreds of years in South America to support healthy blood sugar levels and prompt weight loss.  Today, stevia is available in liquid drops, packets, dissolvable tablets and baking blends. It has zero calories, zero carbohydrates and none of the nasty side effects of artificial sweeteners, making it an ideal natural sweetener.  You can even buy diet pop which is sweetened with stevia called Zevia.  I buy it myself and they have some great flavors to choose from and taste great.

Raw Honey:  Raw honey is a true superfood.   It’s packed with enzymes, antioxidants, iron, zinc, potassium, calcium, phosphorous, vitamin B6, riboflavin and niacin. Together, these essential nutrients help to neutralize free radicals while promoting the growth of healthy bacteria in the digestive tract.

One tablespoon of raw honey has 64 calories and has less impact on the glycemic load than a single banana. It’s important to note that these are the benefits of raw honey. Once honey has been pasteurized, it loses the many of the health benefits that raw honey brings to the table.  Look for local raw honey at farmer markets and directly from local beekeepers.   Also, the darker the honey, the richer the flavor and the greater the health benefits.

Sugar alcohols:  Sugar alcohols like xylitol, erythritol, sorbitol and mannitol have been around for decades without safety problems. But some people do experience stomach discomfort or diarrhea after eating sugar alcohols. If they give you trouble, try sticking with only erythritol, which research shows is not fermented by gut bacteria, meaning it may cause fewer digestive woes.

Coconut Sugar:  Most people have heard about the benefits of coconut water, coconut oil, coconut milk, coconut flour and, of course, fresh coconut.  Now, more and more people are using coconut sugar as their natural sweetener of choice because of its low glycemic load and rich mineral content.  Packed with polyphenols, iron, zinc, calcium, potassium, antioxidants, phosphorous and other phytonutrients, coconut sugar is versatile and now readily available. Coconut sugar is extracted sap from the blooms of the coconut and then heated. Next, through evaporation, we get coconut sugar.

There are other natural sweeteners available but the ones listed above are my personal favorites.  Give some of them a try and see how you like them too!

What Happens When You Eat Too Much Sugar

Have you heard that sugar is bad for you?  There is a lot of science now to back up what happens when you have too much sugar.  Let’s start off by talking about how the body deals with sugar.

When I am referring to sugar, I am not just talking about the white powder so let’s define exactly what I am referring to.  Everything that you eat breaks down into glucose (sugar) with the exception of meat or fat.  This includes foods like baked goods, crackers, fruit and fruit juice, cereals, vegetables, bread and so on.  It’s quite surprising how much sugar is in some foods that you wouldn’t think is high sugar like BBQ sauce and ketchup.   Soda pop is a killer for sugar.  It is 95% sugar!  In fact, one can of pop has about 16 teaspoons of sugar in it!  Candy is pure sugar as is some dried fruit.  And don’t be fooled by fruit.  Yes it is healthy for you and has lots of great immune boosting properties but it is still sugar so this is a case where it is appropriate to say the phrase that ‘too much of a good thing is bad’.  Juice is worse.  How much juice do you get when you squeeze one orange?  Not much.  So a full glass of orange juice is not only pure sugar but because you aren’t eating the whole fruit, you are losing the fiber which makes it much higher on the glycemic index.  It gets absorbed immediately in the blood stream and spikes your insulin very quickly.

Glucose is the number one source of energy for our bodies however overconsumption of glucose can wreak havoc.  Your insulin spikes to regulate your blood sugar.  Once you eat glucose, your body releases insulin, a hormone from your pancreas.  The insulin’s job is to absorb the excess glucose in the blood and stabilize sugar levels.  Today on average people are eating around 32 teaspoons of sugar every day.  A little sugar in your coffee, cereal for breakfast with a glass of juice, a sandwich for lunch and potatoes for dinner and you have over consumed sugar for the day.  This doesn’t include the dessert you ate or the mid-day or evening snacks.  It’s really not that hard to do.  For one day, count how many grams of sugar you eat.  You will be surprised how much you eat because most of us don’t think of the bread or potatoes as sugar.

What’s even more disturbing is that people are consuming excessive sugar in the form of fructose or high-fructose corn syrup (HFCS). This highly processed form of sugar is cheaper yet 20 percent sweeter than regular table sugar, which is why many food and beverage manufacturers decided to use it for their products, as it would allow them to save money in the long run.  The bad news is that the human body is not made to consume excessive amounts of sugar, especially in the form of fructose. In fact, your body metabolizes fructose differently than sugar. It is actually a “hepatotoxin” and is metabolized directly into fat!

Some other devastating effects of too much sugar, particularly fructose in your diet include: liver damage (more so than alcohol), fools your metabolism by turning off your body’s appetite-control system, causes metabolic dysfunction, increases uric acid levels, causes diabetes and heart issues.

Sugar is addicting too.  The more sugar you eat the more you crave.  It takes only 48-72 hours to eliminate your cravings for sugar once you cut it out and you will gain a huge amount of energy.  I strongly recommend that you follow my low carb regime and not only will you lose weight, you will protect yourself from all of the damage that excess sugar will cause and you will feel so much better.

Fat Burning Foods

Wouldn’t it be cool if you could eat and the foods you eat help you burn fat?  What a concept…but there are foods that help you lose weight.  Some foods either help you build muscle, some promote fat burning, and some simply use energy (burn calories) just to digest them!  Keep in mind that that muscle tissue is metabolically active so the more muscle you have, the more you burn fat as it increases your resting metabolism.  In other words, because muscle needs a lot of energy to maintain, the more muscle you have, the more you are burning fat at rest.  This is why it is vital that you get enough protein in your diet so you don’t waste your muscles away.  Let’s have a look at some of them and how they work:

  1. Whey Protein: builds muscle; burns fat
  2. Eggs: builds muscle; burns fat
  3. Lean meats: build muscle; burns fat
  4. Almonds and other nuts: builds muscle; reduces cravings; burns fat
  5. Low fat dairy; builds bones; increases metabolism
  6. Coconut Oil/MCT oil; burns fat
  7. Avocados: burns fat; reduces cravings
  8. Berries; improves satiety; prevents cravings (also powerful antioxidant)
  9. Celery; takes more energy to metabolize than what you have ingested
  10. Peanut butter; boosts testosterone which builds muscle and burns fat
  11. Dark chocolate (70% or higher cacao): encourages fat burning; reduces cravings
  12. Fatty fish (herrings, mackerel, salmon, tuna); builds muscle; burns fat
  13. Green tea; increases metabolism; burns fat (also great for immune system)
  14. Grapefruit: burns fat; regulates blood sugar and metabolism
  15. Chili peppers; boosts metabolism
  16. Beans and legumes; builds muscle; burns fat; helps digestion
  17. Apple cider vinegar: burns carbs; burns fat; levels blood sugar
  18. Lemon water: burns fat; makes you feel full
  19. Oysters: Regulates appetite

So try to add as many of these foods in your diet and let’s burn some fat!!!  What can it hurt?

What Exactly is Ketosis and is it Good or Bad For Me?

When you eat carbohydrates, they break down into glucose which is the main source of fuel for your bodies.  If however you eat very few carbs and only moderate amounts of protein (excess protein can be converted to blood sugar), your body will look for alternate ways to get energy from and it starts to produce ketones.  Ketones are produced in the liver, from fat. They are then used as fuel in the body, including the brain. This is important because the brain is a hungry organ that consumes lots of energy every day.  It’s a common misconception that the brain needs carbs. The truth is that the brain happily burns carbs when you eat them. But if you don’t eat too many carbs, the brain is happy to burn ketones instead.  Your body cannot run on fat alone, it can only run on glucose…or ketones.

On a ketogenic diet your entire body switches its fuel supply to run almost entirely on fat.  Insulin levels become very low and fat burning increases dramatically. It becomes easy to access your fat stores to burn them off.  This is obviously great if you’re trying to lose weight, and studies show that ketogenic diets lead to more weight loss.  Being in ketosis also reduces hunger and cravings so you lose weight effortlessly and even reverse type 2 diabetes.  Also, by giving your body and brain an almost unlimited supply of energy, you can increase your physical and mental endurance.

Some people think that ketosis is extremely dangerous.  However, they might be confusing ketosis with ketoacidosis, which is completely different.  While ketoacidosis is a serious condition caused by uncontrolled diabetes, ketosis is a natural metabolic state.  In fact, ketosis and ketogenic diets have been studied extensively and shown to be very safe for long periods of time.

So how do you get your body into ketosis?  Cut the carbs!  Remember that everything, with the exception of meat and fat, is a carb which breaks down into glucose.  So how many carbs per day can you eat and still get into ketosis?  Approximately 20-50 NET carbs.  NET carbs are not the same as TOTAL carbs.  For example, fiber is a carb but the human body doesn’t absorb and it requires no insulin to metabolize and thus it has no glycemic response, so we subtract it from the total carb.  So if your bread has 30g total carbs but 5g of fiber, the net carb is only 25g.  You would be amazed at how many carbs you are eating if you are not counting or cutting them.  Other carbs that have no glycemic effect are sugar alcohols (xylitol, sorbitol, maltitol etc) which are used as a calorie free sugar substitute.

It is important to check your ketone levels by using Ketone sticks or “ketostix”.  You can get them in the drug stores.  You pee on the stick and it turns a color.  Basically the more ketones that are in the burning, the darker red-purple the stick will turn.  There is a chart on the bottle so you see if you are burning negative, small, medium or large.  If you are negative, you are not in ketosis and are not burning fat this way.  This is the best way to know if you are eating too many carbs or not eating enough good fats.  I find when I add MCT oil, I burn larger, faster.  You can put the MCT oil (which comes from coconut oil) in your shakes, drizzle it on steamed veggies or use it for your salad dressing with vinegar and spices.

So, get into ketosis…it’s good for you!

What to Look For in a Low Carb/Low Sugar Protein Bar

When hunger hits and it’s not meal time, I go for a protein bar.  Since I follow a low carb diet, I only buy bars but there are many very healthy bars that are not so low carb but are all natural, made from raw ingredients which include nuts and seeds, dates etc.  For the purpose of this article, I am going to stick with the low carb protein bars.  So here is a list of things to look for in a low carb, low sugar bar:

  • Protein content: This is the first thing I look at.  I look for a minimum of 20 grams of protein.  The higher the protein the more filling it will be and will keep you fuller for a longer time which ultimately reduces your  cravings as well.  Protein has a high thermic effect which means it requires a lot of energy to break it down. This means that up to 30% of the calories you consume from protein are used in the digestive process.  Most proteins come from milk and whey so they are not good for anyone who has a lactose intolerance.  For those of you with this issue, you would have to choose a vegan or vegetarian protein bar
  • Low sugar/Low carb: This is the 2nd thing I look for.  You would be surprised how much sugar are in some bars.  Most of the vegan bars are high carb but they are good carbs.  So to get a low carb bar you will most likely have to get one made from dairy/whey.  It is important to understand the difference  between total carbs and NET carbs.  Most low carb bars use sugar alcohol (xylitol, sorbitol, erythritol) etc.  Sugar alcohols always end with “itol” where sugars end with “ose” such as sucrose, fructose etc.  Sugar alcohols cannot be absorbed so they pass through the system and do not have a glycemic response, meaning that they do not require insulin to be metabolized.  Also, many low carb bars contain a high amount of fiber which like sugar alcohols, are not absorbed by the human body.  They pass right through, so…we can subtract them since neither of them have a glycemic response.  As an example:  Let’s say the bar has 28g protein, 17g fiber and 10g sugar alcohol.  28-17-10=1 NET carb.  This one carb left over has a glycemic response and is the only carb you count for your daily carb amounts.
  • High fiber: As mentioned above, the higher the fiber content the lower the total carbs. Also, fiber is great for blood sugar balance
  • When you’re choosing a protein bar that is quite low in total carb count, then they often will contain sugar alcohols. While many people will have no problem tolerating these, some people experience bloating, diarrhea, cramps, and bad gas as sugar alcohols draw water into the bowel. You will have to try them out for yourself to see if you react this way, but if you don’t these can be a very helpful fat loss aid. If you suffer from chronic constipation, they may be helpful for you

There are many high protein bars that are low carb and low sugar.  You have to learn how to read the labels to know.  Some of the low carb/sugar bars would include the Quest bars, B-Up bars and Oh Yeah ONE bars but there are many, many more to choose from.  Enjoy a guilt free snack that provides great protein and fiber without the guilt of carbs!