You don’t need supplements, meal replacements or any other branded, marketable rubbish. Get the basics right and watch what happens! Eat meat, vegetables, fruits, some nuts and seeds. Ditch the processed foods, grains and sugars. Only when you’ve got that spot on should you should worry about taking to the next level. This will get you at least 80-90% of the way to dietary perfection!
10 ways stress makes you fat and diabetic form Chris Kresser!
A huge – and I mean huge – amount of research over the past two decades shows that stress causes both obesity and diabetes in a variety of ways. Studies also show that stress makes it hard to lose weight. This is one reason why some people just can’t seem to lose weight no matter how well they eat or how much they exercise. I believe stress is one of the most important – yet most often ignored – factors driving the diabesity epidemic.
Walking the Walk to Teach the Talk: Implementing Ancestral Lifestyle Strategies as the Newest Tool in Evolutionary Studies
The learning of evolutionary theory typically takes place in the classroom or laboratory. Students of these traditional approaches often leave with the notion that applications of evolutionary theory have little bearing on their lives. The Evolutionary Studies Consortium (EvoS; evostudies.org) has been extremely successful in overcoming these barriers and demonstrating the bridges across academic areas that can be created with the principles of evolution as a guide. While this is a fantastic means through which to educate students about the intricacies of evolution, we believe that the full potential of this approach has yet to be realized. Applications beyond strict academic contexts are still waiting to be mined. Here, we outline an approach that proposes the implementation of a nutrition and physical fitness program, alongside classroom pedagogy, as a means of helping students learn about evolution and how it can be used to increase their own quality of life.
The study found:
(a) Those on the high carbohydrate diet had an increase of 82% in their (bad) triglyceride levels compared to those on the high fat diet. (b) Those on the high carbohydrate diet had a decrease of 12% in their (good) high density lipoprotein – cholesterol levels compared to those on the high fat diet.
Obesity expert: Sugar is toxic and should be regulated 21 September 2011 by Tiffany O’Callaghan interviews Robert Lustig It might taste good, but sugar is addictive and fuelling the obesity epidemic, says Robert Lustig
Your lecture on sugar has been viewed more than 1.6 million times on YouTube. Why do you think it’s had so much attention? The obesity epidemic just gets worse and people are looking for answers. Diet and exercise don’t work and the idea that obesity is about personal responsibility has come into question. Many people have said sugar is bad, but they didn’t supply the biochemistry. I supplied that.
Do you think fructose – which along with glucose makes table sugar – drives obesity? I don’t think fructose is the cause of obesity, but I do think it is the thing that takes you from obesity to metabolic syndrome, and that’s where the healthcare dollars go – diabetes, hypertension and cardiovascular disease.
So the idea that “a calorie is a calorie” is wrong? As far as I’m concerned that’s how we got into this mess. If a calorie is a calorie, the solution is eat less and exercise more. Except it doesn’t work. And the reason is that fructose is toxic beyond its caloric equivalent, so if you consume it instead of glucose you get more of a negative effect even if the calories are the same. It’s important that people recognise that the quality of our diet also dictates the quantity. In addition, “eat less” is a really crappy message that doesn’t work. “Eat less sugar” is a message that people can get their heads around.
Why do we consume so much sugar? One reason is that it’s addictive. The food industry knows that when they add fructose we buy more. That’s why it’s in everything. There are five tastes on your tongue: sweet, salty, sour, bitter and umami. Sugar covers up the other four, so you can’t taste the negative aspects of foods. You can make dog poop taste good with enough sugar. In essence, that is what the food industry has done.
You say that sugar is a chronic toxin. Why? We have three levels of toxins: things like cyanide where one part per million will kill you; arsenic and lead where 30 to 50 parts per million kills you; and toxins where high doses of thousands of parts per million can kill you. A lot of the last category are nutrients, for instance vitamin A, vitamin D and iron. Well, fructose falls in that category.
You think fructose should be regulated. Why treat it differently to vitamin D or iron, say? The difference is that for vitamin D and iron there is no abuse potential. With fructose there is. We don’t regulate toxic substances that aren’t abused. We don’t regulate abuse substances that are not toxic, like caffeine. Where we get excited is where we have toxic substances that are also abused like cocaine, ethanol, heroin and nicotine. Well, fructose is a toxic substance that is also abused. By that analogy, we ought to regulate it.
Do you think sugar regulation will happen? Obviously, no one is ready to do that. The question is how much more metabolic syndrome and diabetes do we need to see before we consider changing that policy? That’s a decision for policymakers, but they can’t make the decision without the science. I’m supplying the science.
Profile Robert Lustig is professor of pediatrics at the University of California, San Francisco. His lecture, “Sugar: The bitter truth”, explores the dangers of sugary food http://www.youtube.com/watch?v=dBnniua6-oM
A great article from Dr Ron Ehrlich
The Reason Why Diets Don’t Work
We’re three lessons deep, and I hope you’re starting to get an idea of what you should be doing. Or, at least, what you shouldn’t be eating.
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Keys to the diet include:
- Daily carbohydrate intake should be 400-600 calories, primarily from starches (e.g., rice, potatoes, sweet potatoes, taro), fruits, and berries, except on therapeutic ketogenic diets (which should have ~200 carb calories). Eat a variety of vegetables as well, but don’t count them as calorie sources. Protein should be a modest fraction of daily calories — 200-400 calories — but eat to taste. Fats should supply most (50-70%) daily calories.
- By weight, the diet should be about 2/3 plant foods, 1/3 animal foods.
- Do not eat toxic foods. Notably:
- Do not eat cereal grains — wheat, barley, oats, corn — or foods made from them — bread, pasta, breakfast cereals, oatmeal. The exception is white rice, which we count among our “safe starches.” Rice noodles, rice crackers, and the like are fine.
- Do not eat calorie-rich legumes. Peas and green beans are fine. Soy and peanuts should be absolutely excluded. Beans might be acceptable with suitable preparation, but we recommend avoiding them.
- Do not eat foods with added sugar or high-fructose corn syrup. Do not drink anything that contains sugar: healthy drinks are water, tea, and coffee.
- Polyunsaturated fats should be a small fraction of the diet (~4% of total calories). To achieve this, do not eat seed oils such as soybean oil, corn oil, safflower oil, sunflower oil, canola oil, or the like. The best cooking oils are coconut oil, clarified butter, and beef tallow; palm oil, lard, olive oil, and avocado oil are next best. Nut butters are another possible source of fats.
- Eat nourishing foods: liver, egg yolks, seaweeds, shellfish, vegetable and bone broths. Make sauces from an acid (lemon juice, vinegar), an oil, and herbs. Get sufficient salt.
- Take care to obtain adequate amounts of eight critical micronutrients: vitamin D, vitamin K2, iodine, selenium, magnesium, copper, chromium, and vitamin C. Many of these can be obtained from sunlight (vitamin D) or what we call “supplemental foods”: seaweed for iodine, Brazil nuts for selenium, beef liver for copper. Others may need to be supplemented. Some nutrients should not be supplemented: for instance, we recommend that you do NOT take fish oil capsules for omega-3 fats, but DO eat oily fish like salmon or sardines.
We will discuss on the blog ways to modify the diet for certain diseases. Some conditions, such as epilepsy, brain and other cancers, and some mental health and neurological disorders, may benefit from very low-carb ”ketogenic” diets. Other conditions, such as chronic fungal infections, may benefit from larger starch consumption.
More details about the diet can be found at http://perfecthealthdiet.com/
Click on the above title for a great printable table of the good foods we should be eating!
Americans Are Fat, And Expected To Get Much Fatter
In case you haven’t noticed, we’re fat, and getting fatter.
If Americans stay on this path, 83 percent of men will be overweight or obese by 2020. Women are right behind them, with 72 percent projected to be overweight or obese by then.
Recipe Cards foe Clean Eating
We know you love to hold on to your favorite waist-whittling Clean Eating recipes, and these cards are perfectly suited to your recipe box! Simply print, cut them out, fold, et voila – collectible cards that run the gamut from appetizers to dessert. http://www.cleaneatingmag.com/Meal-Planning/Recipe-Cards.aspx
Watching less TV, being more active and sleeping more is linked to a healthy body weight in young children: http://t.co/Dodbi3FB
Overtraining or Under-Recovery? The Truth about Overtraining.:http://t.co/iRzs2WGY
Sugary Drinks May Increase Heart, Diabetes Risk In Women, Even Of Normal Weight http://t.co/rcP4Qo5x