Gut Bacteria & Obesity

 How to Make Your Gut Bacteria Healthy

1) Your diet is key to maintaining optimal gut health.  In my opinion, the best ‘diet’ to follow combines both principles of the Paleolithic and Mediterranean Diets.  More about my Paleo Mediterranean Method can be found here.

2) Go on a modified low – allergenic cleanse every few months.  More about that, here.

3) Keep all sugars out of your dietary intake (yes, even agave nectar).

4) Supplement with a Multi-Probiotic (look for more than 5 bacterial strains).  I recommend Garden Of Life’s Raw Probiotic

5) Supplementing with enzymes could also help improve digestion, making your gut bacteria more favorable.

• 1100 watts (compared to 1380 for the leading manufacturer)
• Extra Large 72 ounce pitcher 
• 40 ounce processor bowl (can also serve as a food processor
• More about the Ninja can be found here.

The myths of the health benefits of wine have long been advertised. And because we all enjoy indulging in a nice glass of wine after a long day at work, we all want to believe in these benefits. But is there really truth in these statements, or are they simply myths? 

Resveratrol & Sirtuin 1

A recent study by the University of Florida showed that resveratrol, which is found in red wine, grapes, and other fruits, may in fact decrease the negative effects of aging. So what is resveratrol? Resveratrol is a polyphenol compound that, according to University of Florida exercise psychologist Heather Hausenblas, has “anti-aging, anti-carcinogenic, anti-inflammatory, and antioxidant properties.” Further research on resveratrol’s effects on human health is critical in order to determine its long-term effects; however, the journal Cell recently uncovered a signaling pathway (cAMP) that is largely influenced by resveratrol. cAMP influences many biological pathways, such as: energy regulation, glucose and insulin production, as well as turning on longevity genes such as sirtuin 1.

Resveratrol’s effects were first explored as a result of the low levels of cardiovascular disease in French people despite the fact that their diets are rich in saturated fats and oils. Many believed the French were advantaged because of the high amounts of red wine they drink, and thus the high amounts of resveratrol they consume (the study is referred to as the French Paradox). Although the way in which resveratrol works is not yet fully understood, it is thought to suppress free radicals—one of the main causes of cell damage and disease. In clinical trials performed at the University of Florida, resveratrol has demonstrated its ability to prevent the growth of some cancers in mice, inhibit enzymes that cause inflammation, shrink tumors, and increase blood flow.

Another study at the University of Texas Health Center in San Antonio discovered resveratrol’s anti-obesity, anti-insulin resistance, and anti-aging properties. As said by Feng Liu, Ph.D., professor of pharmacology and member of the Barshop Institute of Longevity and Aging Studies at the Health Science Center, “Resveratrol stimulates the expression of adiponectin, a hormone…[that] has a wide range of beneficial effects on obesity-related medical complications.”

The best resveratrol, and thus my recommended product, is Life Extension CR Mimetic Longevity Formula. Much more research is yet to be completed on the potential benefits of resveratrol, but as Dr. Liu expressed, “Results from these studies should be of interest to those who are obese, diabetic, and growing older.”

Now, to read more about why alcohol could be sabotaging your weight-loss efforts, read my article on Why I Think Alcohol is Liquid Fat.  Your best bet is to include an occasional glass of wine, trying to supplement daily with a product like LE’s CR Mimetic.

Yours in Health,

Stella Metsovas B.S., CCN

People are more commonly overweight and obese today versus years ago and though it seems like a mystery as to why, Gary Taubes explains a view of why this issue has become out of hand in his book “Why We Get Fat”. Taubes is a renowned science writer and has been awarded several times for scientific journalism. Nutrition can be a controversial topic as he explains, since the general population will typically believe “the authorities” as he calls them referring to organizations such as the American Heart Association, the World Health Organization, the American College of Sports Medicine, local physicians, etc. Readers are asked to acknowledge a different set of nutritional advice, one that is supported more heavily by science and clinical trials (dating back to the early 1900s!) and strays from the common Western diet. Taubes presents an array of research to reinforce his belief that carbohydrates have driven Western society into a place of Western disease.

                  I’ve written about the “Westernized diet is pretty much devoid of fresh foods that naturally contain living enzymes. When you’re filling up on processed foods (they naturally contain no living particles because of processing and pasteurization), the body will work in overtime trying to digest these foods” in my blog here, Apr 11, 2011. In “Why We Get Fat” Taubes focuses on the common misconceptions about nutrition that are promoted by health organizations nationwide. As Americans we are advised to detach ourselves from our typical “sedentary and gluttonous behavior” since these are the proposed causes of our poor health. Taubes introduces his point of view with a thorough explanation of how fat regulation works within our cells to communicate the falsehoods of the “calories-in/calories-out” logic which doctors continuously abide by in their daily practice. He stresses that we are “not fat because we overeat, we overeat because we are fat”. Enzymes and hormones carefully regulate the way fat storage in our bodies yet “we’re putting the ultimate blame on a mental state, a weakness of character, and we’re leaving human biology out of the equation entirely” (Taubes, 85).

                  Taubes urges the reader to open up to the idea that metabolism of food is a complex process that has often been ignored among modern health advisors. He clears up the myth on the health benefits of carbohydrates and rationalizes that the “reason nutritionists like to think (and like to tell us) that carbohydrates are somehow the preferred fuel for the body, which is simply wrong, is that your cells will burn carbohydrates before they’ll burn fat” to keep your blood sugar levels in check (Taubes, 114). What he is referring to is the difference in fed-state and fasted-state metabolism as described in this article by the American Diabetes Association. When we have just ingested a meal we are entering the fed-state of metabolism as opposed to the resting state known as the fasting-state. During fed-state metabolism there is a net secretion of insulin in response to increased blood glucose which Taubes agrees is the primary culprit to fat accumulation. He gives numerous accounts of studies done on various populations that show how any amount of processed carbohydrate intake will generally lead to weight gain since carbohydrates are metabolized into glucose. Insulin prevents your body from burning up its fat for energy and instead burns blood sugar and stores fat.  His research gives insight to imperative European medical history documented before World War II that has lost its standing in today’s American medical community.

                  This has left many to believe that the obesity epidemic “poses a challenge to public-health programs” where as the evidence Taubes presents seems to pose a challenge to the individual’s beliefs. Though authorities continue to claim the health risks of high fat foods and advocate the health benefits of carbohydrates, Taubes suggests a transition from our typical lifestyles if we are expecting any type of healthy results. I indefinitely agree that “going to the gym regularly will often not be enough—it takes conscious daily changes in order to lead a fully active lifestyle.” (SM Aug 12, 2011) With his studies, Taubes is pushing the reader to make use of their own instincts rather than to blindly absorb health advice that has been circulating simply because it was believed by “respected people”. After all, there is no such thing as an “essential carbohydrate”. To conclude his piece Taubes offers an alternative to the common Western diet, one that allows you to eat as much as you’d like! He explains that this creates a “cognitive dissonance” but we should be aware of this and make a decision not because he tells us to, but because the scientific evidence speaks louder than any health organization’s claims.

 In Health,

Stella Metsovas B.S., CCN

Staff Writer: Liz Lang

With the holidays just around the corner, turkey will be the staple food on millions of American’s tables. But what many of us are not aware of are the many distinctions between the manner in which turkeys are raised. The mainstream industry raises turkeys in extremely unnatural ways; according to PETA, turkeys are “genetically manipulated to grow as large as possible as quickly as possible to increase profits.”

Factory Farmed Poultry

Factory Farmed Poultry

So, in order to protect and protest the unnatural treatment of turkeys, try instead purchasing from organic turkey farms, like Mary’s. Mary’s Certified Free-Range Organic Turkeys are the raised with the most humane farming practices used on the market. The turkeys have freedom to move around and are raised with a premium diet void of any chemical stimulators. The turkey feed used does not contain any animal byproducts, genetically modified organisms, antibiotics, pesticide treated grains, grains grown with chemical fertilizers, or synthetic amino acids.

Although free-range, all natural, and pasture-raised turkeys are a step up from farm-raised, they are not organic (more on the differences between free range and organic can be found here).  They are raised on healthful grains and allowed to roam in larger areas, but still are not USDA certified organic. Another type of turkey that is raised more naturally than the farm-raised turkeys that overwhelm the turkey industry is the free-range heritage turkey.

Hertiage Turkey

The heritage turkey is based on the first breed of turkeys that existed in the United States and is bred naturally in order to insure running and flying abilities. These extra activities result in larger thigh meat, superior taste, and less cooking time. So this holiday season, instead of buying the typical farm-raised turkey, think about protecting animal rights and try purchasing online organic turkeys. These turkeys are not only raised under more natural circumstances, but also have a much richer, more enjoyable taste!

Additional links to help find your organic turkey!

- Applegate Farms Organic Turkey

- Williams Sonoma Willie Turkey

- Diestel Ranch

- Good Earth Farms

- Local Harvest

Staff Writer: Katie Husa

Many of you know Steve Jobs as the entrepreneurial CEO behind Apple’s iPod, iPhone, and iPad. The news of his death was not particularly surprising to those who knew of his 7-year battle with pancreatic cancer. The fact that he was a vegetarian raises questions about whether or not his untimely death could have been prevented. It also brings to mind the great debate of whether vegetarianism is truly a healthy lifestyle. I’m sure you’ve heard plenty of times that over a billion people could be fed each year from the grain and soy fed to US livestock. But how healthy would those people actually be?

People choose a vegetarian diet for various reasons. Some are concerned about their health and see vegetarianism as a way to avoid the saturated fats found in animal products. Some take up the vegetarian lifestyle for religious reasons, for example Steve Jobs was a Buddhist vegan. Others may have environmental, political, cultural, or even economic motivations. Whatever the reason may be, choosing to become a vegetarian is a very big decision, and one should really assess weigh out the benefits.

It is a well-known fact that vegetarians, especially vegans, can easily become deficient in nutrients such as vitamin B-12, iron, zinc, calcium, and omega-3′s. WebMd point out that even those who follow a lenient vegetarian diet are at risk for vitamin B-12 deficiency and possibly even heart disease. A study done by the American Society of Clinical Nutrition found that 92% of the vegans they studied had vitamin B-12 deficiency. Even the more lenient vegetarians who ate eggs and milk were found to have a 66% occurrence of B-12 deficiency, while only 5% of those ate meat were deficient. According to the National Institute of Health, Vitamin B-12 deficiency can cause severe and permanent damage to the nervous system and brain. Even at levels slightly lower than normal, symptoms such as fatigue, weakness, constipation, and depression are common.  Here’s some additional information about animal based proteins versus plant based sources.

Although there is actually little scientific literature that carefully compares mortality and disease rates between vegetarians and nonvegetarians, the fact remains that vegetarianism is relatively new to human history. The Weston A. Price Foundation points out that “all traditional cultures consume some sort of animal protein and fat from fish and other seafood; water and land fowl; land animals; eggs; milk and milk products; reptiles; and insects.” No civilization has ever thrived on a true vegan diet for a very long time, much less sustain several healthy and fertile generations. They ate what they could get, and they certainly did not complain if they had to eat a fish or an egg.

But times have changed, and one could certainly make the argument that vegetarianism is a viable option in today’s world of unusual ingredients and special food substitutes.  I’m adamant in making sure the public is aware of factory farming and the hazards of consuming animals that are fed over 29 billion pounds of antibiotics per year.  Read more about factory farming here.

For the many people choosing to be vegetarian, there is a wealth of valuable knowledge out there for improving the quality of their diets. For example, the Vegan Society recognizes the need for foods fortified with vitamin B-12. However, it is still recommended that vegetarians modify their diets to include such foods as eggs and fish.

If you’re indefinite about the vegetarian or vegan lifestyle, here are some of my favorite sources:

Low Carb Vegetarian

The Vegetarian Low-Carb Diet Cookbook by Rose Elliot

Yours in Health,

Stella Metsovas B.S., CCN

Staff Writer: Celement Tran

Humans are undoubtedly designed to eat animal-based products. Consider the fact that virtually all traditional cultures consume some sort of animal protein and fat, whether it be from fish and other seafood, water and land fowl, land animals, eggs, dairy, reptiles, or even insects. Getting the right amount and balance of proteins is not a problem for anyone following a diet that includes these. But what about those active people who don’t eat meat, fish, or eggs and want to eat minimum soy get good quality protein? What are the best sources of protein for vegetarians? Quite frankly, it is hard for a vegetarian to get the full spectrum of amino acid building blocks that are essential to the human body, but it is by all means possible.

How to get protein as a vegetarian

This topic is addressed by Matt Frazie of The No Meat Athlete. The Paleo Diet, as you know, is based on the principles of what we are “designed to eat.” As such, it includes copious amounts of the animal-based products that vegans cannot eat. Frazie shows no hesitation in pointing out that it is simply impossible to follow the Paleo Diet as a vegetarian since every major vegetarian source of protein, including soy, beans, and quinoa are not allowed. However, he does point out that there are ways to slightly modify the Paleo diet in order to get those essential amino acids.

1.   Eggs. If you are a vegetarian that does not avoid eggs, then by all means eat eggs! They contain all nine essential amino acids as well as three essential fatty acids. You could actually meet all the protein requirements by simply including quality sources of this nutritious food.

2.   Grain-like seeds. Grain-like seeds such as quinoa, amaranth, and buckwheat behave more like grains than like nuts which is why most Paleo-style diets do not allow them. They contain mostly carbohydrates as opposed to other seeds such as sunflower seeds which contain mostly fat and protein. However, including these in your diet would definitely get you closer to meeting protein requirements for the day.

3.   Hemp. Some Paleo diets do not allow this seed, but it is definitely worth taking a look at. Its amino acid profile rivals that of soy, meat, and even eggs making it one of the most valuable vegetarian foods high in protein. It also contains good amounts of essential fatty acids as well as calcium, iron, magnesium, phosphorus, zinc, copper, and manganese. They are also gluten-free.

4.   Soaked or sprouted beans and legumes. The major issue with beans and legumes is that they contain certain enzyme-inhibitors and anti-nutrients that make them quite hard to digest–even after cooking. However, soaked and sprouted beans and legumes are much more digestible and can be a valuable source of protein for vegetarians.

5.   Vegetarian protein powders. One potentially valuable source of protein that Frazie overlooks is whey. Mark Sission of Mark’s Daily Apple attests to the benefits of whey protein powder while on a Paleo diet.  Although he highly recommends a diet containing meat and fish, he points out that good quality whey protein supplements contain a very large spectrum of amino acids that would greatly benefit any vegetarian.  My favorite source of whey is whey concentrate, and favorite product is Jarrow Formulas Whey Protein Unflavored.

Yours in Health,

Stella Metsovas B.S., CCN

Staff Writer : Clement Tran

W8less Nutrition

Los Anglels

Tracing back as early as 1550 BC in Egypt, diabetes was once described as a very rare disease. Nowadays, this disease is more like an epidemic as it is the seventh leading cause of death listed on U.S. death certificates. And it only gets worse. The World Health Organization (WHO) predicts the rate to double between 2005 and 2030.

What is diabetes?

Diabetes occurs when the pancreas does not produce enough insulin (Type 1) or when the body cannot effectively use the insulin it produces (Type 2). Type 2 is by far the most common and develops gradually due to lifestyle factors. Since insulin is needed to regulate blood sugar levels, elevated blood sugar is common among diabetics. Over time, diabetes can damage the heart, blood vessels, eyes, kidneys, and nerves. According to the WHO, 50% of diabetics die from cardiovascular disease, 10-20% die of kidney failure, and 2% even become blind.

What can we do?

The fact that diabetes has only recently become an epidemic brings up an interesting question: what are we doing differently than our ancestors who enjoyed such a low rate of diabetes? The answer probably lies heavily within the way we eat. One study compared the effects of the Paleolithic diet to the generally recommended diabetes diet. The Paleolithic diet consists of grass-fed meat, free-range fowl or wild-caught fish, seasonal fruits and vegetables, and generous portions of healthy fats (fats are not the enemy!), including nuts, seeds, avocados, olive oil and coconut oil. Grains, legumes, dairy products, sugar, vegetable oils and processed foods are absent from this diet. Basically, it’s what our ancestors ate millions of years ago before the dawn of agriculture. Over a 3-month period, the Paleolithic diet came out on top with improved glycemic control and several cardiovascular risk factors compared to the diabetic diet in patients with type 2 diabetes.

A while back I wrote on the subject of Intermittent Fasting (IF) and benefits to your health.  Both IF and paleo-type diets are studied for their positive effects on blood sugar.

In The Primal Blueprint, Mark Sisson attests to the benefits of the Paleolithic diet. He points out that we are “genetically identical (in virtually all aspects relevant to human health) to our hunter-gatherer ancestors” and that we should look to their diets as a guideline on what we are designed to eat. Click here to access my article on how our genes and certain foods can actually trigger genetically-prone diseases.

Perhaps this is the first step towards not only preventing the diabetes epidemic, but also towards lowering the rates of other so-called epidemics such as obesity, cardiovascular disease, high blood pressure, osteoporosis, and even cancer. Just some food for thought!

Crystal Cove shopping center in Newport Coast is not only beautiful, there’s a bounty of shops and dining experiences (Javier’s is one of my personal favorites), as well as a Trader Joe’s market.  More than half of all my ingredients for the week are purchased at Trader Joe’s, and the remainder from Whole Foods Market Laguna Beach. I especially love the ‘new products’ featured at Trader Joe’s, where I found my new favorite product.

Trader Joe’s Unsweetened Coconut Milk is perfectly formulated, containing excellent sources of calcium, Vitamins D & B12.  Also containing MCFA’s (medium chain fatty acids), MCT’s are easily digested, absorbed, and put to use nourishing the body. Unlike other fats, they put little strain on the digestive system and provide a quick source of energy necessary to promote healing.One of the first scientifically recognized benefits of MCT is the unique manner in which they are digested and utilized by the body. These fats provide nutritional benefits that can improve overall health of both the sick and the well, the young and the old. Even athletes are now using them to boost performance and control weight. Unfortunately, few foods nowadays contain MCT; the best source is coconut oil. By adding coconut oil to your diet you can literally eat your way to better health (source: coconutresearchcenter.org).

Yours in Health,

Stella Metsovas B.S., CCN

W8less Nutrition

Laguna Beach / Los Angeles

On any hot summer day, there’s no food that comes to mind more quickly than a fresh, juicy slice of watermelon. Originating in Africa, watermelon was popular for its thirst-quenching properties in Mediterranean areas where water was in short supply. But this sweet treat is nothing to feel guilty about—it is fat free, low calorie, has numerous health benefits.

Watermelon’s nutritional value is outstanding. One cup has a mere 48 calories and 11 carbohydrates, and packs nearly 25% of your daily value of vitamin C. The fruit also boast high amounts of vitamin A and B6. Vitamin C bolster’s the immune system’s defenses against infections and viruses, while vitamin A aids in eye health and vitamin B6 maintains normal nerve function. Because watermelon has a higher water content and fewer calories than many other fruits, it delivers more nutrients per calorie.

Watermelon is packed with a carotenoid called lycopene, which has many antioxidant and cancer-preventing benefits. Lycopene has been extensively studied, and proven to be protective against prostate cancer, breast cancer, lung cancer and colorectal cancers. Lycopene’s ability to protect the body’s cells from oxygen damage has also been shown to prevent heart disease. While lycopene’s red pigment is abundant in tomatoes, guava, grapefruit, studies have shown that watermelon is a better source of the antioxidant, containing about 40 percent more lycopene than a raw tomato.

Scientists think the health benefits of watermelon are just beginning to be uncovered. “We think there are a lot of potential uses for watermelon that are just beginning to be explored,” says plant physiologist Penelope Perkins-Veazie. “It can be a so-called functional food—one that can help prevent certain diseases.”

So, keep on eating this healthy, delicious fruit that is not only perfect for summer time, but also a wonderful treat year round.

Stella Metsovas’s Greek – Style Watermelon Salad

Yours in Health,

Stella Metsovas B.S., CCN

Staff Writer: Libby Craig

W8less Nutrition

Laguna Beach / Los Angeles