News | Stella Metsovas Nutrition Expert & Gut Health Specialist

Gut Bacteria: The Unsung Hero

On May 18, 2013, In News, by Stella Metsovas
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I’ve said before that 80% of out immunity lies within our gut, and as nutritional health gains traction and mainstream popularity, gut bacteria is finally getting it’s due. They do some pretty heavy batting for our health. For instance, certain microbial species are responsible for protein fermentation, allowing us to create incredibly beneficial proteins we need “in house” rather than gain them from outside plant products. That’s pretty powerful- they’re providing us nutrition no strings attached. Furthermore, they’ve found that when a harmful bacterium wipes out a person’s natural gut flora, severe malnutrition ensues. Clearly, they’re the unsung heroes every time we eat. There are 2000 different strains of microbiota throughout the natural world, and each of us harbors anywhere from 1 strain to 200. Not only are there a variety of strains, but each strain has unique genetic alternatives as well. In fact, there are 1 million different genes possible for these strains, and they contribute to digesting the vast range of carbohydrates found in our diets (think of such goodies as soluble fiber, inulin, pectin, fructans, algal sulfated polysaccharides, etc.) Such variety within our own internal bacteria is a incredibly important, as it allows our digestive tracts to conquer an assortment of meals we ingest each day.  Lacking such diversity then, can have disastrous consequences.  Obesity has been linked to “simplified gut flora”, a scenario that is bred by ingesting a changing complex diet in an already rather sterile environment.

A lack of diverse gut flora has been linked to weight gain

So if a complex diet is persona non grata when maintaining a healthy weight, what does inspire diverse gut flora? Well, the answer is simple- a simple diet that is (think my one-ingredient food approach, or whole cultured foods). Put plainly, the Average American Diet simply isn’t cutting it. It decreases gut diversity, because it’s constant barrage of a variety of new and complex foods selects for the survival of only generalist bacteria that’s a “jack of all trades but a specialist of none”. Choosing a simpler diet then, is the better option. This doesn’t mean that you can’t ever change your diet however. Vegan and paleo diet extremes have fostered flora diversity (despite not being started at birth) when introduced into the diet composition slowly. And for meat lovers, there’s good news as well. Meat contains complex polysaccharides, which are essentially excellent nutritive fodder for bacteria and not a detriment when eaten in moderation. So to have a healthy gut all you have to do is eat a simple diet right? Well not exactly. A simple diet will foster gut flora diversity, if that diversity is already present. Perhaps you won out genetically and naturally have such an extreme collage of bacteria from a wide spectrum of genetic options, perhaps not. If you’re in the second camp, there’s no need to lament, just introduce diversity through your diet (i.e. those wonderful probiotics, and more importantly, whole food options I’ve mentioned). Probiotics, and the strains of bacteria found in the fermented vegetable dishes I discussed in another post, simply provide strains that aren’t naturally found in the adult gut that are in abundance in an infants. These strains have the ability to stimulate development of the gut and it’s immune system capabilities, so incorporating them into your diet would be a great addition. While supplements are great, an easy way to keep to a simple diet would be to incorporate cultured foods into your everyday meals. That way you kill 2 birds with one stone; you avoid complex foods and introduce new gut strains in one fell swoop. With an ever increasingly stressful world and environment, having an efficient way to keep the pounds (and other serious health woes) away is a real boon. So the next time you dig into some kimchee or perhaps a one-ingredient snack, take a moment to thank your gut bacteria (both already present and recently added). They’re the unsung heroes that keep you running strong everyday: no nagging or asking necessary.

These powerful little bacterium help keep you running everyday; what a great thing!

References 

http://www.ncbi.nlm.nih.gov/pubmed/23349065

http://www.ncbi.nlm.nih.gov/pubmed/23369162

 

Yours in Health,

Stella Metsovas B.S.

Staff Writer: Hannah Rivera 

 

 

 

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6 Natural and Easy Ways to Boost Your Immune System

On January 17, 2013, In News, by Stella Metsovas
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Cold and flu season is among us, but you can keep healthy by staying active, eating right, and getting a good night’s sleep.

The immune system is more powerful than we realize – it wards off bacteria, common colds, viruses, and cancer cells throughout our lifetimes. On the whole, your immune system does an outstanding job keeping you healthy and safe from disease-causing microorganisms. But sometimes, it fails, and a germ successfully makes you sick. Is it possible to prevent sickness by making the immune system stronger? Yes, with the right choices and habits, you can strengthen your immune system. In addition to sleep and exercise, one of the most important ways to strengthen your immune system is by focusing on nutrient-dense foods. Common lifestyle habits like consuming too much sugar and fat is dangerous because it suppresses the immune cells responsible for warding off bacteria.

In addition to stocking up on nutrient-dense foods, there are relatively easy steps you can take everyday to strengthen your immune system. Here are some of the top tips on how to keep your immune system in tip-top shape:

 1. Consume Garlic. Garlic has been used for centuries for its antibacterial and antiviral properties. Recent science shows that garlic works in preventing and treating colds by increasing T cell production. T cells, a type of white blood cell, help fight infections and target specific pathogens. Scientists from the University of Florida found that garlic contains many compounds that proliferate the production of T cells, ultimately reducing the severity of both the common cold and the flu.  If you really want to get onboard with garlic, try the garlic soup recipe at the end.

 2.Get your vitamin D. Research suggests vitamin D boosts immune response. Scientists from the University of Birmingham discovered that vitamin D helps to control the balance between regulatory and inflammatory T cell responses. In other words, if you don’t have enough vitamin D, your T cells could respond incorrectly, leading to more seasonal colds and flus. When taking a supplement, around 2,000 IUs a day for adults and 1,000 IUs a day for kids is all that’s necessary. However, our skin can make more than enough vitamin D by soaking up some valuable sunshine, so be sure to include some daily outdoor activity in your routine.

 3. Juice green vegetables for chlorophyll. Chlorophyll is a green pigment found in algae and plants. It’s the biomolecule that allows plants to absorb energy from light. So how does a pigment important in plant life aid your immune system? Chlorophyll helps to thicken and strengthen cell walls, which accelerates tissue activity and the regrowth of cells, ultimately helping the body to heal faster. All green vegetables, including spinach, broccoli, celery, green beans, romaine lettuce, and kale, contain concentrated sources of chlorophyll.  Try my Kale Shots<==here

 4.Take probiotics. Your gut bacteria fulfill a host of necessary functions, including aiding in digestion, repressing the growth of harmful microorganisms, training the immune system to respond only to pathogens, and preventing certain diseases. However, there is a delicate balance of bacteria has to be maintained. Harmful bacteria can invade the digestive tract and prevent the healthy bacteria from doing their work, leading to diseases both inside and outside of the intestines. A primary role of probiotics is to strengthen the healthy bacteria in the gut. Adding more healthy bacteria providers strong immune defense by reducing bad bacteria. Certain probiotics, such as Lactobacillus casei Shirota, enhance the activity the natural killer cells in the immune system, decreasing the risk of becoming sick. The integrity of the mucosal lining within the digestive tract is critical to overall health – as soon as it is compromised, toxins can enter into the body. Probiotics assist in keeping the mucus lining secure. If you are not already taking probiotics, you should be on your way to your local health food store now to pick some up. Helping the immune system is only one of the numerous benefits that probiotics offer.

5. Fill up on omega 3 fatty acids. Inflammation is a double-edged sword. It can either be your best friend or your worst enemy. When you are injured or infected, the body sends immune cells to the scene, ready to fight off any toxins and repair the tissue – causing inflammation to the area. While it can be necessary for healing, too much inflammation can cause tissue damage and more overall damage than the original problem. Diseases like rheumatoid arthritis and psoriasis are caused by unregulated, excessive inflammatory responses. So where do omega 3 fatty acids come into play? Omega 3 acids play a role in reducing inflammation throughout the body.

6. Soak up the sun and sleep tight. This flu this year is being considered the worst flu since 2003-2004. However, only 32% of Americans have been vaccinated. For those that haven’t been vaccinated, those who are choosing not to, and those that want extra protection, one of the best ways to prevent sickness and keep the immune system healthy is through two of many people’s favorite things: sleep and sunshine. Be sure to get 7.5 to 8 hours of sleep every night for solid immune strength. While only some of us live in places like Arizona and Florida, try to soak up and possible sunshine you can.

Garlic Soup Recipe for Colds

The standard garlic soup, in which you would use several heads of roasted garlic tastes wonderful, and is a good use of garlic as a preventative. But for treating a cold, the garlic should not be roasted, as this lessens its impact as an antibacterial agent. Instead, make a garlic soup using chicken or vegetable broth, chopped garlic and a little ginger or hot peppers. Bring 2 cups of chicken or vegetable broth to a boil. Chop two to three cloves of garlic and drop them into the broth and reduce the heat to simmer. Grate 1 tsp. of ginger and add to the broth. Let it for 15 minutes and remove from the heat. Let it stand for 5 minutes, then sip the soup slowly. It doesn’t taste very good, but it will clear your head. *Source, eHow.com 

 

Yours in Health,

Stella Metsovas B.S.

Staff Writer: Lauren Ball 

 References

 http://lpi.oregonstate.edu/infocenter/othernuts/omega3fa/

 http://news.yahoo.com/video/phoenixktvk3tv-15751070/dr-oz-sleep-and-sun-protect-against-flu-31516000.html

 http://www.ncbi.nlm.nih.gov/pubmed/22280901

 http://www.ncbi.nlm.nih.gov/pubmed/23087405

 

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The Paleo Diet for Pets

On December 18, 2012, In News, by Stella Metsovas
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Have you ever wondered why our furry friends are becoming obese?  In addition to obesity, why are they suffering from similar degenerative conditions as humans like diabetes, pancreatic issues, cancers and so on.  Are raw foods diets for cats and dogs the best to consume?  Veterinarian James C. Coghlan has found the best diet for his furry patients with over two decades of research suggesting the Paleo Diet, or a raw diet might be the best option.  

Q & A with Dr. Coghlan

Tell me about PaleoPet

Paleo diets are a hot topic of late so it is no wonder that Paleopet has been attracting a lot of attention as well.  As a practicing veterinarian, carbohydrate disease is the single most common cause of disease I see on a daily basis.  To put it simply, pet food is loaded with carbohydrates in the form of grain starch.  It is unusual for a dry commercial diet to be less than 40% starch because starch is the “cement” that holds the kibble together (1).  Starch is sugar.  Where in nature did canines and felines ever consume starch sugar as the primary ingredient of a daily diet?

 Can the Paleo Diet become as effective to pets when treating inflammatory conditions like diabetes and cancers?

Everything we know about the Paleo or Caveman diet for humans is perfectly adaptable and translatable to dogs and cats.  Inflammation, cancer, obesity, arthritis, digestive disease, and skin disease are a few of the diseases now implicated as caused and exacerbated by a diet far too high in carbohydrate ebnergy.  Worse still, combine a high carb diet with rendered animal fat, a deficiency of fiber and zero raw oils and we arrive at the metabolic nightmare called commercial pet food.

 I’m aware of the pitfalls of  processed foods, tell me about the processing of  pet foods.

Yeast is veterinary evidence of the presence of metabolic disease caused by starch in commercial pet food. Yeast infections are now the most common dermatological finding in companion animals with skin problems.  Yeasts feed on sugar.  Highly glycemic grains such as rice and oats are directly to blame for yeast infections in pets.  As the price for a bushel of corn has soared over the past decade, rice, barley, oats and sweet potatoes are used as affordable substitutes.  Some commercial pet foods are now  60% starch and have the glycemic equivalent of pizza or granola.  Yeast infections are unheard of in a Wolf or a Coyote. Both yeast and fungal infections resolve when humans resort to a low carb diet. If yeast infections are prevalent in dogs and cats, it is direct evidence that they must be predisposed to a litany of other carbohydrate diseases as well.

 The most accurate prey model for both the dog and the cat as evolved in nature is a rabbit.  This particular herbivore is considered the pastoral evolutionary equivalent for carnivores as a Woolly Mammoth is for Neanderthals.  A rabbit is over 20% by weight vegetables, all in various stages of digestion.  It is loaded with raw mesenteric fat , enzymes, probiotics, and is very rich in fiber.  Though this is a disturbing visualization, it is how the dog and cat evolved.  There is no starch in a rabbit…ever.  Commercial pet food is the complete opposite of the rabbit nutritional model.  

 Tell us about the book

In the book Paleopet I describe abdominal fat as the driving force behind predatory instinct. It is herbivorous energy reserved for a rainy day.  All essential vitamins are stored in fat and the raw materials to make everything from hormones to enzymes are all derived of lipids. Ever since Beale and Bauer (2) published a study regarding the potential benefits of marine-life oil supplements for companion animals there have been many studies to support the fact that raw fats and fish oils will treat or allay allergies, heart conditions, memory and cognition, arthritis, hyperlipidemia, irritable bowel disease and cancer.(3) In nature all fats are consumed raw and are essential for all major organ functions. The heart derives almost 80% of its energy from fats, the brain is 70% fat and, the largest organ of the body (the skin) is essential of fats and oils.  In the economy of the predator/prey relationship, raw fat is the moneybag.  Unfortunately, raw whole fat is the first thing to spoil or go rancid in meat. Fat is also the first thing completely destroyed  by the cooking process.  When meat is cooked, fat is changed to where it is no longer recognized by digestive enzymes. Cooked fat kills carnivores. Feeding an obese female dog a bowl kibble with gravy or bacon fat poured over the top is playing Russian roulette with dog food. This is why veterinarians tell their clientelle never to feed table scraps. There is no whole and balanced raw mammalian fat in commercial nor freeze-dried pet food. The animal fat listed in the ingredients list is devoid of anything useful and is added more for flavor and preservation than nutrition. It is similar to the jar of bacon fat stored under the kitchen sink. It lasts forever because absolutely nothing can live on it to spoil it.

This is a very important concept to understand because it is the reason I prefer feeding a pet raw. Cooked fats are useless and cause death, raw fats are golden. While bacon is cooking it releases a vast array of enticing fragrances, enough to get a teenager out of bed before 10 am. These delicious ethereal essences represent chemicals that all carnivorous animals value and absolutely require to thrive. The problem is that they are evaporated and lost forever while being cooked. Bacon is infinitely more valuable when raw.  

Stage 2 Paleopet is the complete elimination of the common starch carbohydrate ingredients from pet food.  It is the diet most acclaimed to cure common carbohydrate diseases of cats and dogs.  It is not the corn nor soy nor preservatives, etc in commercial processed pet food that causes problems, it is the starch.  Digestive disease, skin disease, ear infections, itching and odor are all invariably allayed or cured by this diet. Chicken and beef are the most common meats to feed. The addition of probiotics bacteria provide essential vitamins and enzymes and prevent pathogenic bacteria from growing in the gut.  Any ground meat sold in America by a licensed retailer is safe to feed pets.However, if you acquiesce to the typical American meat phobia as I do then shop from the selection behind the glass counter at your favorite grocery store and avoid the freezer bins.

Even though I never recommend consuming pork for both animal and human use, tell me about the processing of bacon

Raw bacon happens also to be safer than cooked bacon. There are no pathogenic bacteria or parasites in properly cured pork. However, the curing process itself requires nitrates (salts) and friendly probiotic bacteria as a preservative. When nitates are exposed to high temperatures they convert into nitrosamines. It is the nitrosamines in cooked bacon (and pepperoni on pizza) that are carcinogenic. Otherwise, nitrates are completely safe until they are exposed to high cooking temperatures. Therefore, cooking meat not only destroys the fat content, it may also cause cancer via nitrosamines and cyclic amines. Cyclic amines are a chemical known to cause cancer in meats that are cooked well-done or burned.

 Ask the butcher if the meat is ground fresh on site and ensure that there are no additives. All meat intended for human consumption is FDA inspected and batch-tested for the presence of harmful bacteria. In 25 years I have never had a dog or cat with diarrhea test positive for salmonella nor any other feedlot pathogen and I test often. I am regularly surprised at what some of my paleopet clients feed their pets and yet I never, ever treat these dogs for food-borne illnesses. If you still carry a doubt, use a probiotic and never mix raw meat with commercial pet food.

 Pet cravings do exist!  Tell us more…

Sometimes a cat or a dog will need reminding to wake up the part of the brain that governs cravings. Serotonin needs to be activated and acted upon by the insular cortex for cravings to awaken – a complex neurological task that requires time. Avoid the “lean is better” mindset with cats. Lipids are now their only energy source so raw fats must be included in the diet. Humans have an aversion to raw fat so it may help to think of it as ice cream for pets.  Carnivorous animals in the wild are driven by raw fat. Begin with a small meatball of raw meat by itself on an empty stomach.  Never mix raw meat with commercial pet food!

Paleopet is common-sense nutrition.  It is a safe method of using common ingredients to make healthy pet food for less money per pound than premium pet commercial pet food.  Some commercial pet food is $4 to $5 dollars a pound while fresh ground chicken, turkey or beef is under $2 a pound.  Does that make sense?  Raw meat is completely safe when properly prepared the Paleopet way.

Raw Diet for Dogs Recipes 

 

Article by:

James C. Coghlan, DVM 12/12/12

 

It is available at 17th St. Animal Hospital or by mail.

Free Shipping and $3.00 off retail as a Thank you for your patience and support.

Order Paleopet 

 

 Research 

1)  Small Animal Clinical Nutrition, Mark Morris Institute  ISBN 0-615297-01-35) Page 173 5th Edition Small Animal Clinical Nutrition, Mark Morris Institute  ISBN 0-615297-01-32)

2) Logas D, Beale KM, Bauer JE. Potential clinical benefits of dietary supplementation with marine-life oil. J Am Vet Med Assoc 1991;199:1631-1636

3) Freeman LM, Rush JE, Kehayias JJ, et Al. Nutritional alterations and the effect of fish oil supplementation in dogs with heart failure. J Vet Intern Med 1998;12:44

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Are You Being Deceived by Food Fortification?

On December 10, 2012, In News, by Stella Metsovas
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Many foods claim to be healthy and nutritious, when in fact, they are truly junk food. Companies market these junk foods as being healthy due to added vitamins and minerals, as well as having zero trans fat. However, this is simply a marketing tactic to lure people into purchasing their products. In fact, it can be hard to find foods that don’t contain a healthy-sounding additive. Consumers need to be aware that many of these foods simply have deceptive labels that trick consumers into believing they are buying healthy foods, when in reality, the foods are rather unhealthy.

A great example of this marketing trick is the cereal industry. Many cereals claim to have added whole grains, be an excellent source of fiber, and be enriched with necessary vitamins and minerals. When looking more closely though, cereals are processed, unhealthy, full of sugar, and the added vitamins are synthetic.  And let’s not forget the protein bar (or as I like to call them candy bars) craze of the 90′s and early 2000′s.  If we didn’t learn from that, will we ever?

Synthetic Vitamins and Minerals

Along with cereal, snacks such as crackers, cookies, pudding, milk, and juices are fortified with synthetic vitamins. Synthetic vitamins are manmade vitamins that mimic naturally occurring vitamins. Including vitamins and minerals in your everyday diet is crucial, but consuming all of your vitamins in the synthetic form does not equate to consuming natural vitamins.  Take the apple for example: there are over 300 naturally occurring phytonutrients that are very difficult to encapsulate.  In addition to the natural pigments in the skin, pectin, the fiber found in apples are super beneficial to digestive health.  

Refined flour and flour-based products are almost always fortified with vitamins. Why do food manufacturers have to add the vitamins and minerals? Because processing food removes the naturally occurring vitamins and minerals. If food manufacturers left processing out of the production process, many foods would already have naturally present vitamins and minerals. Instead, natural vitamins and minerals have to be replaced thanks to today’s highly processed food market.  

Natural Absorption

When looking to consume a diet well balanced in vitamins and minerals, always turn to natural food choices. Our bodies are meant to eat natural foods with naturally existing vitamins. Many synthetic vitamins have been found to have little to no health benefits because they are not easily absorbed. The body, on the other hand, readily absorbs natural vitamins. The body will better receive vitamins from fruits and vegetables than vitamins from a box of Cinnamon Toast Crunch – and you’ll be eating less sugar and unhealthy fat as well!

Often times, people who receive their vitamins synthetically have an unbalanced, unhealthy diet because they choose to eat the sugary cereals and processed fruit snacks instead of natural, unprocessed fruits, vegetables, legumes, and lean meats. Eat your fruits and vegetables and stay away from refined flours and processed foods. When looking for whether a food has been fortified, turn to the ingredients list. If the vitamin or mineral is listed in the ingredients list, chances are, it has been added as a fortifier, and is not a naturally occurring vitamin or mineral.

Top Five Tips to Avoid Processed and Fortified Foods

  1. Replace refined flours with sprouted grains and bread like Ezekiel 4:9 Food For Life
  2. Replace protein bars with real food.  Opt for a piece of seasonal fruit and one serving of raw nuts or seeds instead.  You’ll also save money by doing this…
  3. If something sounds too good to be true–it usually is.  Don’t buy into deceptive marketing like Pepsi’s new fat-burning soda.
  4. Eat foods from the ground or those that make a sound.  Think about it: do packaged foods grow out of the ground?
  5. All foods that are fortified (yes, I said all) are processed.  Keep 95% of your diet clean by consuming power foods like: vegetables, fruits, lean protein, nuts and seeds.

 

Yours in Health,

Stella Metsovas B.S., CCN

Staff Writer: Lauren Ball

 

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The Next Step in Nutrition with the Nutrition Science Initiative

On October 17, 2012, In News, by Stella Metsovas
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Whether it’s from diet books, websites, or magazines, do you ever feel like nutrition advice doesn’t match up? While America is one of the leading countries in science and medicine, the scientific research to clear up the unresolved questions about diet and health simply does not exist.

Until now, most nutrition research has been government funded and influenced by the health industry and policymakers. A new group, called the Nutrition Science Initiative (NuSI), aims, with no hidden agenda, to independently fund research in the field of nutrition.

Some of the best scientists from all corners of the country came together to develop the NuSI, including Peter Attia, M.D., Gary Taubes, and many others. Their main goal is to answer the difficult, controversial, and unsolved questions about diet and health by offering the resources necessary for independent scientists to perform thorough research.

 

Current Nutrition Research

Something isn’t working about today’s research and advice. Current dietary guidelines are not based on rigorous science. Instead, people are told to, “Eat less and exercise more.” However, rates of obesity and diabetes are skyrocketing in the U.S. The American Diabetes Association reports that over 25.8 million Americans have diabetes and 79 million have prediabetes. More than one third, or 35.7%, of American adults are obese, while 12.5 million children (17%) are obese. Considering that diabetes and obesity are the second leading causes of preventable deaths in America, these numbers are incredibly alarming.

 

NuSI’s Objectives

The NuSI’s mission statement is as follows: “The Nutrition Science Initiative is a nonprofit organization dedicated to reducing the economic and social burden of obesity and obesity-related chronic disease by improving the quality of science nutrition and obesity research.”

One of the NuSI’s Board of Directors, Tim Ferriss, refers to the initiative as “the Manhattan Project to end fad diets.” He explains that the scientists behind the project span the dietary spectrum, with different beliefs and adherences to everything from low-carb, high protein diets to veganism. However, they all share the desire to leave their biases behind to find solid, empirical data.

Tim Ferriss, along with other nutrition and health professionals, agree that it’s well past due that a group of dedicated individuals aims to dive into nutrition research with rigorous science in mind.

Follow NuSi on Facebook by clicking here. 

Yours in Heatlh, 

Stella Metsovas B.S., CCN

Staff Writer: Lauren Ball 

 

References

 

http://nusi.org/about-us/our-strategy/#.UFtyy6S3D_0

 

http://www.diabetes.org/diabetes-basics/diabetes-statistics/

 

http://www.fourhourworkweek.com/blog/2012/09/12/nusi/

 

http://www.mayoclinic.com/health/prediabetes/DS00624

 

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Get Hooked on Fish

On October 4, 2012, In News, by Stella Metsovas
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Next time you’re choosing what to make for dinner, pick fish! Ever heard that fish are a must-have for a healthy diet? Well, it’s true! I am a strong advocate of emphasizing the health benefits found in our oceans.   In fact, I just returned from a trip to Norway to visit with the Norwegian Seafood Council. Fish is commonplace in the diets of people from various countries, including Norway. Considering how healthy fish are, it’s no surprise they’re on my list of top 10 power foods to consume. However, more Americans should be racing to their grocery stores to stock up on fish.

Nutrient Rich Salmon

 

Fish Consumption in America and Worldwide

 

According to the EPA, fish consumption by Americans, on average, is around 4.58 grams of prepared finfish and shellfish per day, and 6.30 grams of uncooked fish and shellfish per day. Seem like a lot? Well, the United States ranks third in fish consumption, but Norwegians eat more fish per day.

 

Unfortunately, these numbers (in America) include high levels of fried fish. Fried fish are far less healthy due to the high fat contents associated with frying. When you are out to dinner scanning the menu, do you go with grilled salmon or fish and chips? If the answer is fish and chips, your fish was likely fried in butter or hydrogenated vegetable oils, which means, trans-fat! Quite simply, fried fish doesn’t compare to say, grilled fish. Grilled fish can lower your chances of heart disease, while fried fish can up your chances.

 

In terms of fish consumption worldwide, China reigns supreme with 13.6 metric tons per year. Following China is Japan, with 9 metric tons. America comes in third with 4.7 metric tons. Other countries ranking in the top twenty include Indonesia (3.6), South Korea (2.7), Nigeria (1.8), the U.K. (1.5), and Italy (1.3). Norway, with 1.4 metric tons, ranks 14th.

 

Even though the U.S. ranks third, Americans should be doing a far better job at eating more fish. The United States ranks third in the list only because of our large population. While we eat, on average, 4.58 grams of prepared fish per day, Norwegians eat around 65 grams per day – quite a large difference! Unlike America, fish in the Norwegian diet is second nature. I think America could learn a thing or two about how Norwegians approach seafood.

 

The Media and Mercury

 

Wondering about the dangers of mercury levels found in fish? Rather than focus on the overwhelming health benefits of fish, the FDA tends to emphasize mercury levels. Fish with higher levels of mercury include swordfish, mackerel, albacore tuna, and shark. Otherwise, the risks from mercury by eating fish and shellfish are low. For example, shrimp and salmon are low in mercury and not of any concern.

 

Public concerns about fish consumption are largely the result of the media’s inaccuracy about mercury in fish. Rather than make it seem that all fish are contaminated with mercury, the media could help increase knowledge about which fish to avoid and consequently, which fish to fill up on. For example, shrimp and salmon and both low in mercury.

 

The Health Benefits of Fish

 

That being said, the FDA does also state that fish and shellfish are low in saturated fat and contain high-quality protein, essential nutrients, and omega-3 fatty acids. What does this mean? It means that fish is a brain-healthy and heart-healthy choice.  And by the way, it’s always best to consume your Omega 3′s from eating fish or grass fed, pasture-raised animals.  In fact, recent studies suggest poor quality absorption from capsulized Omegas (i.e., vitamins).

 

Eating fish helps to lower blood pressure and reduce the chances of heart attack and stroke. The omega-3 fatty acids also help reduce the risk of depression, Alzheimer’s, dementia, and diabetes. For example, in a study of Alaskan natives who consumed salmon regularly, the researchers found that omega-3’s in fish lower the diabetes risk/

 

Once you try it, you’ll be hooked!

 

References

 

http://care.diabetesjournals.org/content/17/12/1498.short

 

http://vkm.no/dav/83cf7bd765.pdf 

 

http://water.epa.gov/scitech/swguidance/fishshellfish/outreach/upload/2002_08_28_fish_consumption_report.pdf

 

http://www.ncbi.nlm.nih.gov/pubmed/23009805

 

http://www.sciencedaily.com/releases/2010/09/100922121947.htm

 

 

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Starbucks Goes Beyond Coffee With First Juice Bar

On August 28, 2012, In News, by Stella Metsovas
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The practice of “juicing” has gained recent popularity amongst many health-conscious consumers who use fresh-pressed juices as meal replacements or as part of cleansing diets. The recent trend has not gone unnoticed by big business. Recently, Starbucks has jumped aboard the bandwagon by absorbing Evolution Fresh, Inc. and opening up its very first juice bar in Bellevue, Washington. You might’ve noticed their bottled juices on the shelves of your local Starbucks.

 

Starbucks Evolution Fresh

 The move was aimed at launching Starbucks into the $50 billion health food market. Starbucks is surely one of the more savvy and well-marketed companies in terms of cafes, but is there any merit to their new claims of healthiness and freshness? Usually when big businesses jump on a new health trend, the resulting products are not very healthy. Remember when fiber became all the rage? We are still dealing with the aftermath at our local grocery stores where so many products are indiscriminately labeled with things like “high fiber” and “whole grain”. Don’t make the mistake of falling for gimmicky nutritional claims. Learn to evaluate the list of ingredients for yourself to determine if something is healthy or not.

 The Verdict

 The new juices that Starbucks is offering seem to be minimally processed and contain whole ingredients for the most part. However, this varies from juice to juice. For example, the Essential Greens contains nothing but celery, cucumber, spinach, romaine, wheat grass, lime, and clover sprouts while the Protein Power contains things like soy lecithin and soy protein isolates, and weighs in at a whopping 56g sugar per 15.2oz bottle. Other juice blends have added sugars like agave nectar and cane syrup.

Even the minimally refined juices have huge downsides. A 16oz “hand-crafted” drink will cost you $7.99 at the new stores. Also, while whole ingredients are always better, they can still make for an unhealthy product. The Organic Orange Juice contains 52g of sugar per 15.2oz bottle. That much sugar in a drink is bad for you, regardless of where the sugar comes from. Eating one or two REAL oranges will have you spending a fraction of the price while feeling more full and nourished.

While Evolution Fresh juices aren’t as bad as, let’s say Jamba Juice, there are much better alternatives. Do not fall for the marketing ploys that trick so many consumers today. Take the time to really look at what goes into the products you buy and how they are made. Or better yet, get the “full experience” out of all your food by cooking for yourself more often and eating real fruits and vegetables (not bottled ones!).

My Top 10 Organic Vegetable List 

  1. Romaine Lettuce
  2. Cucumbers
  3. Kale
  4. Dandelion Greens
  5. Arugula 
  6. Garlic
  7. Brussels Sprouts
  8. Cabbage 
  9. Asparagus
  10. Yams

Yours in Health,

Stella Metsovas B.S., CCN

Staff Writer: Clement Tran 

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Don’t Eat Your Cigarettes

On August 18, 2012, In News, by Stella Metsovas
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A new study is claiming that eating eggs is more deadly than smoking cigarettes. Sound ridiculous? That’s because it is. Eggs are a healthy, nutritious food that should not be equated with the dangers of smoking cigarettes.

 

In the study, the adult participants completed questionnaires about their lifestyle, including how many years they have been smoking packs of cigarettes, the number of egg yolks consumed per week, and the number of years spent eating egg yolks.

 

The study found that carotid plaque buildup correlates with years spent smoking and years spent consuming egg yolks. The researchers concluded that those at risk for cardiovascular disease should avoid egg yolks.

 

However, this study’s conclusion cannot be taken seriously considering the limitations of a single piece of research. Also, the research contains missing data – an issue very common in food-based scientific studies.

 

The Missing Data

 

For the readers who are unsure of what carotid plaque buildup is, plaque is a sticky substance found within the blood vessels. It is comprised of the fat, calcium, and cholesterol that run through the bloodstream and stick to the blood vessel walls, creating narrower passageways that can lead to heart disease and other health issues.

 

The study maintains that eggs are to blame for increased plaque buildup within the blood vessels. However, the study cannot make such an intense claim because it fails to control for confounding, outside variables that could affect plaque levels. For example, the participants’ exercise habits, waist circumference, and intake of saturated fat, alcohol, and foods commonly eaten with eggs.

 

If the participants do not exercise, have an unhealthy waist circumference, and consume a diet high in saturated fat and alcohol, they may already be at a higher risk for plaque buildup in the arteries, and therefore, be at risk for cardiovascular disease. Without controlling for these variables, the study loses its internal validity and cannot be considered legitimate or compelling.

 

Maintaining a healthy exercise routine has been shown to reduce and prevent plaque buildup by helping to improve cholesterol levels and lowering blood pressure. A waist circumference above 40 inches for men and 35 inches for women, along with a diet high in saturated fat and alcohol increases chances of Type 2 Diabetes, high blood pressure, high cholesterol, and heart disease. Also, many of the foods commonly eaten with eggs, such as sausage, butter, and bacon, are high in the unhealthy fats that contribute to plaque buildup.

 

Rather than control for these variables, the researchers only took egg yolk consumption into consideration. Therefore, their statement that eating eggs is as dangerous, if not more dangerous, than cigarette smoking is ludicrous.

 

What’s interesting is that because this study is making such an absurd claim, it should not even resonate with the media. That is, unless, the tobacco industry is behind the research. Just some food for thought – no pun intended!

 

The bottom line is that egg consumption cannot be seriously compared to cigarette smoking – eggs can be a part of a healthy lifestyle by contributing to a nutritious, healthy diet.

 

5 Quick Health Facts About Eggs:

  1. Rich in nutrients and low in cost
  2. Contains high quality protein
  3. Over 110 mg of Choline per egg (a B-Vitamin lacking in common diet)
  4. Approximately 25 mcg of naturally occurring Iodine per egg 
  5. Rich in Selenium (essential for the thyroid gland)
 
Learn more about eggs by clicking here.
 
Yours in Health,
Stella Metsovas B.S., CCN
 
Staff Writer: Lauren Ball

 

 References

 

http://whfoods.org/genpage.php?tname=nutrientprofile&dbid=60

 

http://www.livestrong.com/article/434308-can-arterial-plaque-be-reduced-by-a-healthy-diet-exercise-without-prescription-drugs/

 

http://www.ncbi.nlm.nih.gov/pubmed/22882905

 

http://www.webmd.com/diet/calculating-your-waist-circumference__

 

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Favorite Links of the Week

On July 21, 2012, In News, by Stella Metsovas
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  • You probably already know my take on the ‘calorie’ (I’m more about the source of calories versus the actual value).  Did you know that most food labels are incredibly inaccurate?  Here’s a study showing inaccuracies within an actual ingredient/food.

  • Big headline for the week: Lack of Exercise as Deadly as Smoking, Study Finds.

  • What’s your take on Bill Gates new funding for GM (Genetic Modification)?  More here.

  • Now this is cool–especially if you’re a paleo-enthusiast!  Heck, even if I were a vegetarian I’d still love one of these.

  • Mr. Sisson has made the list again.  Enjoyed his post: Is Wheat Addictive?

  • I was featured in the Daily Meal for the 15 Best Snack Foods for Diabetics.  P.S., I do not agree with all the recommendations–sorry!

  • I’m experimenting with a bunch of new recipes and ingredients for my book and having so much fun utilizing my food science skills.  I wanted to create the ultimate beauty-elixir from a mineral enhanced broth with collagen as being the main emphasis.  Link and video soon to follow! 

  • If you’re looking for the perfect workout that updates on a daily basis, check out Bodyrock.tv.  They also have a smart-phone app I love for my travels-and it’s free! 

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Favorite Links of the Week!

On July 13, 2012, In News, by Stella Metsovas
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Hi There!

 Starting a weekly post that includes my most-liked links for the week.  Enjoy your weekend!

This scares the living daylights out of me.

Great post from Mark’s Daily Apple: What Does it Mean to be Fat Adapted.

Iron status in women and pregnancy: Those who are obese tend to have children who are deficient in iron, more here.

Doctors are brilliant, although I feel Dr. Hirsh might have forgotten about satiety; proteins and fat keep you full longer, while carbohydrates may trigger hunger.  Interesting read.. More here.

If we could produce livestock/chickens humanely, maybe this wouldn’t happen.

Did you know most fat-soluble vitamins are best taken with food.  More here about taking your Vitamin D with a meal.

Reading quotes like these get me geared up for work, training and life!

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