libby craig | Stella Metsovas Nutrition Expert & Gut Health Specialist

Oregano: An Ancient Herb for Health

On August 17, 2011, In News, by Stella Metsovas

What is oregano? We often associate it with pizza, but oregano’s benefits go far beyond topping cheese. Oregano is an herb that flourishes in warm-temperate climates like western Eurasia and the Mediterranean region. It has an aromatic, warm and sometimes bitter taste, and its flavors can vary in intensity based on the conditions in which its cultivated. Oregano is prominent in Italian-America cuisine (it’s often called the “pizza herb”), but is also found in Greek, Spanish and Latin American dishes.

Oregano oil is composed of two key components, carvacrol and thymol, which provide many health benefits. The oil is known to strengthen the immune system, improve respiratory functions and digestive functions, increase joint movement and treat skin infections. Oregano could naturally help eliminate allergies and sinus problems. A few drops of oregano oil mixed with juice is a natural remedy for sinus congestion. According to an article by Amr Edris published in Wiley InterScience, essential oils like oregano oil can help protect the body against carcinogenesis and suppress and prevent cancer.

Oregano oil can be purchased at most health or nutrition stores. For the greatest benefit, look for oil that has a carvacrol concentration of at least 70%.

Favorite brand of therapeutic use of oregano (always check with your doctor before taking any new supplements, especially if you’re taking prescribed medications): Gaia Herbs Oil of Oregano

Stella’s Greek Spice Rub

: Nutritionist Stella Metsovas shares her favorite Greek spice recipe!

  1. 1/2 teaspoon sea salt
  2. 1 teaspoon cracked black pepper
  3. 1 1/2 teaspoons garlic powder
  4. 1/2 teaspoon ground cinnamon
  5. 1/2 teaspoon ground nutmeg
  6. 1/2 teaspoon dried marjoram
  7. 2 teaspoons dried oregano
  8. 1 teaspoon dried thyme
  1. Combine all dried herbs together and use as a spice rub. I also like using fresh herbs combined with dried herbs for impeccable flavoring!

Culinary tradition: Greek

Yours in Health,

Stella Metsovas B.S., CCN

Staff Writer: Libby Craig

W8less Nutrition

Los Angeles / Laguna Beach

 

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Gluten Free: The Latest Diet Fad?

On August 2, 2011, In Health News, by Stella Metsovas

In recent years, the term “gluten-free” has spread like wildfire. In the United States, celiac disease affects about 1 percent of the population. Gluten sensitivity, a more mild condition, affects 5 to 10 times as many. And increasingly, people with no intolerance to gluten at all are eliminating it from their diet in efforts to be healthier or lose weight. But what accounts for this rise population that is gluten sensitive, and is it really a healthy diet mechanism for those without any health issues with gluten?

Pathology of Celiac Disease

Gluten is a compound composed of two proteins, gliadin and glutelin, bound together by a carbohydrate. And what is gluten free food? It is found not only in grains like wheat, rye and barley, but it is also disguised in things like candy, deli meat and potato chips.

In celiac disease, the body attacks gluten as if it were a foreign invader, which damages the intestinal lining and can lead to malabsorption of vitamins and minerals. This can lead to abdominal discomfort, nutrient deficiencies and an increased risk of intestinal cancer. Celiac disease is detected through blood tests or biopsies.

There is also a more mild condition called gluten sensitivity that refers to many different forms of gluten intolerance. The only way to know if you’re affected by this condition is to eliminate gluten and determine if your symptoms get better or worse.

One reason gluten sensitivity seems to be rising is because of detection bias—“The more aware and concerned the health care community is about any given health condition, the more we tend to look for it. The more one looks for any given condition, the more one tends to find it,” said David Katz, M.D. Only recently have health professionals been considering gluten sensitivity as a widespread problem and increasingly been testing for it. Additionally, there have been studies using blood that prove the rates of celiac disease have risen over decades.

So, for those that have no sensitivity to gluten, is going gluten-free really going to help with weight loss? According to Dr, Katz, the answer is not really. “It might [lead to weight loss], but only because avoiding gluten means avoiding a lot of foods, which in turn tends to mean reducing calorie intake,” he says. “That lowering calories leads to weight toss is less than an epiphany.”

Katz argues that while going gluten-free is easier nowadays due to better labeling and more products, it is still a challenge as gluten is found many packaged foods “under a wide variety of aliases.” (You can find more information about hidden sources of gluten on Julie Deardoff’ Chicago Tribune Health Blog). Additionally, he warns, eliminating whole grains like wheat and barley from your diet could lead to decreased fiber intake and worsen the quality of your overall diet.

In summary, for those with a real sensitivity to gluten, going gluten-free is definitely doable and worth it, and it may be even vital to do so. For the rest of the population that is drawn to this weight-loss fad, it is a diet restriction that will make your life harder and is not necessarily a healthier choice, but rather is simply the latest fad diet.

I’ve written extensively about celiac disease and gltuen sensitivities (both are clinically different), as well as detoxification from food intolerance’s.

Yours in Health,

Stella Metsovas B.S. CCN

Staff Writer: Libby Craig

W8less Nutrition

Los Angeles / Orange County

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Watermelon Health Benefits

On July 13, 2011, In Nutrition, by Stella Metsovas

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

Nutritionist Stella Metsovas shares her favorite watermelon recipe!


  1. 1 whole seedless watermelon
  2. 3 ounces feta
  3. Handful fresh basil

  1. Cube the watermelon in 1″ cubes and set aside.
  2. Drain the feta. Using a sharp knife, cut the feta in small pieces.
  3. Assemble the cubed watermelon on a plate, scattering the feta pieces around the watermelon. Finally, tear the pieces of basil, dressing the dish with the basil.

My favorite variety of feta is french-style. I also like using mint with the basil!

Diet type: Vegetarian

Diet tags: Gluten free, Raw

Culinary tradition: Greek

Yours in Health,

Stella Metsovas B.S., CCN

Staff Writer: Libby Craig

W8less Nutrition

Laguna Beach / Los Angeles

 

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The Lies of Coca Cola Company

On July 6, 2011, In Nutrition, by Stella Metsovas

The United States ranks first among countries in soft drink consumption, according to Michael Murray ND and Joseph Pizzorno ND of the Encyclopedia of Modern Medicine. They state that
 the per-capita consumption of soft drinks is in excess of 150 quarts per
year, or about three quarts per week.

Recently, there has been discussion about how “safe” the ingredients in soft drinks are, contrary to millions of studies. This has been sparked by the approval of a program created by the Coca-Cola Company, which gives dietitians formal education on the safety of its products and their ingredients. While an esteemed physician, Dr. Ronald Kleinman, seems to be in the position to make an argument for soft drinks, he is being sponsored and paid by the Coca-Cola Company itself, which seems fishy and leaves people questioning the validity of his arguments, which contradict so many previous studies.

Coca Cola: The Original 'Brain Tonic'

Ingredients in Coca Cola

Now, let’s take a look at the components of soft drinks ourselves. Sodas contain a variety of dangerous ingredients, including high fructose corn syrup, aspartame (in diet sodas), caffeine, phosphoric acid, traces of MSG and high amounts of fluoride.

According to Judith Valentine, PhD, gastrointestinal distress goes hand in hand with soda consumption. This is not only due to caffeine, which increases stomach acid levels, but also phosphoric acid, which upsets the fragile environment in the stomach and can cause inflammation of the stomach lining.

Phosphoric acid has many other negative affects as well. It pulls calcium out of bones and can increase a person’s risk of osteoporosis. High phosphorus intake is also associated with tooth loss, periodontal disease and gingivitis.

High fructose corn syrup (HFCS), the number one ingredient in most soft drinks, can cause an array of problems. First, because of the way it is processed, it often contains traces of mercury, a toxin that affects your brain and nervous system. Many studies have also shown the HFCS suppresses the sensation of being full, causing people to consume more and putting them at risk for fatty liver disease and type 2 diabetes. HFCS has also been shown to directly cause obesity, as well as cardiovascular disease and high blood pressure.

And don’t be fooled by diet soda, which replaces high fructose corn syrup with sugar substitutes—it’s health risks are just as dangerous. Diet sodas contain aspartame or saccharin, sugar substitutes which are known to cause bladder cancer and affect fetal brain development, according to Dr. Earl Mindell.  Many soft drinks also contain food dyes, which have been linked with hyperactivity in children, cancer, and allergic reactions.

The UK is going after the beverage industries to revamp ingredients for their campaign against obesity.  Read my take on the campaign here.

In all, it is safe to say that children and adults alike should stay away from the empty calories and harmful additives in soft drinks, as doctors and nutrition experts have been recommending for decades.  To refresh on ‘sugar: the socially acceptable drug of choice’ review my article, here.

Yours in Health,

Stella Metsovas B.S., CCN

Staff Writer: Libby Craig

W8less Nutrition

Los Angeles / Laguna Beach

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Does Chronic Constipation Cause Insanity?

On June 14, 2011, In Nutrition, by Stella Metsovas

It’s brown, smelly and hopefully soft. It’s uncomfortable, messy and done in private. I’m talking about the rather awkward subject of poop, and, more specifically, constipation. Though we may not like to talk about it, constipation is an issue thatmost people have experienced that has many simple remedies when you know the facts.

What makes you constipated?

Constipation occurs when bowel movements are less frequent or difficult. The normal length of time between bowel movements varies widely from person to person—for some, 3 times a day may be normal; for others, two times a week is regular. But, according to WebMD, going longer than 3 days without a bowel movement is too long, as stool becomes harder and more difficult to pass.

According to WebMD, if you have two or more of the following for at least three months, you are constipated:

1)   Straining during bowel movement more than 25% of the time

2)   Hard stools more than 25% of the time

3)   Incomplete evacuation more than 25% of the time

4)   Two or fewer bowel movements in a week.

 

There’s a wide array of culprits that could be causing you to be constipated. These range from diet issues, such as inadequate water and fiber intake or eating too much dairy, to a disruption in routine, such as traveling, emotional issues like stress and depression. Also, beware laxatives: though they may solve the immediate issue of constipation, using them too frequently over time can weaken the bowel muscles and actually cause future constipation.

Foods causing constipation might include most processed foods, dairy, wheat and soy.  Consult with a licensed healthcare professional to determine any underlying food intolerance.

What Does Dr. Oz recommend for chronic constipation?

The well-known Dr. Oz has much advice on the issue. He says some remedies for blocked bowels include pistachios, water & fiber, rhubarb and exercise. His favorite home remedy is magnesium powder in orange juice. The calcium alone constipates you, and the magnesium combats these effects, acting like a laxative.  Magnesium for constipation relief might indicate a deficiency in this critical nutrient.  Include foods rich in magnesium, like: black beans, broccoli, halibut, raw nuts and seeds.

He also states that adding fibrous foods to your diet, like raspberries (the fruit highest in fiber!), papaya and lentils, will ease constipation.  My favorite fiber supplement is Garden of Life’s Super Seed, which is a natural whole food blend of seeds, sprouted grains and legumes.  Super Seed does NOT include psyllium husk, which provides no nutritional value.

Research suggests that coffee and/or caffeine–as well as alcoholic beverages–could be the culprit to constipation.  My recommendation includes going on a modified cleanse.  More information about detoxification and cleansing can be found here.

I also recommend taking probiotics for constipation relief.  One of my favorite probiotics manufacturer’s is Natren. You can find their products here.


Though constipation is a common condition that most often works itself out, you should call your doctor if you have blood in your stool, you have severe pain with bowel movements or if your constipation has lasted more than two weeks. Hopefully, with the help of this article, you’ll easily be able to identify your next episode of constipation and quickly know how to alleviate yourself.

Yours in Health,

Stella Metsovas B.S., CCN

Staff Writer: Libby Craig

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What are Super Foods?

On June 6, 2011, In Nutrition, by Stella Metsovas

Recently, you may be hearing hype around foods like blueberries, kale and olives due to their array of health benefits. You may have heard the terms “super food” and “antioxidants,” but what do these really mean, and why are these foods so important for our diet? According to WedMD, a healthy diet incorporating superfoods will help you maintain your weight, fight disease, and live longer. Preventing heart disease, cancer, and cholesterol are among the health benefits of consuming super foods. Below is a Super Food List of the top 10 foods to eat to be the healthiest, happiest you!

Sardines

Sardines

Sardines are small fish sometimes found fresh and often preserved since they’re so perishable. They promote heart health through being one of the most concentrated sources of omega 3 fatty acid and being an excellent source of vitamin B12. Sardines are also very rich in vitamin D, which is essential to bone health as well as regulating cell activity. They’re also packed with protein, and are known to prevent cancer.  Wild Planet produces my favorite canned sardines.

Sauerkraut

Saurkraut

Saurkraut is a fermented shredded cabbage that has great health benefits. It contains great amounts of vitamin C, lactobacilli and other nutrients. It also contains fiber, and improves digestion and promotes the growth of healthy bowel flora. Saurkraut reduces the risk of cancers, namely colon cancer, and also increases immune function.  I recently recommended sauerkraut in Shape Magazines ‘Top 50 Spring Foods for Weight Loss’.

Kale

Kale

Kale is a cruciferous vegetable whose popularity is recently on the rise because of its nutrient richness. It has more nutritional value for fewer calories than almost any other food. It’s full of antioxidants, anti-inflammatory nutrients, and anti-cancer nutrients. Kale is rich in vitamin K, vitamin A, and vitamin C. It is also known to lower cholesterol, and it plays a large role in the body’s detoxification process.  I’m loving this blog: 365daysofkale

Garlic

Garlic

While it may not be great on a first date, garlic can do wonders for your health. Garlic is able to lower our cholesterol and triglyceride levels. Garlic’s unique set of sulfur-containing compounds also protects cells and blood vessels from inflammatory and oxidative stress. Unknown to many, garlic is also a great source of vitamin C as well as vitamin B6, which reduces the risk of heart disease. Garlic is historically known to protect against bacteria and viruses.  Taste for Life wrote a great article on how to enhance immunity, you can find it here. P.S., I’m honored to have been featured next to Dr. Andrew Weil!

Blueberries

Blueberries

The word “antioxidant” often comes to mind when you think of blueberries, and for good reason. Blueberries are packed with antioxidants that prevent free radical damage to the body, thereby fighting cataracts, glaucoma, ulcers, heart disease, and cancer, to name a few. While many think of red wine as having great antioxidant benefits, a study showed that blueberries deliver 38% more free radical fighters. Blueberries have also been shown to improve nighttime vision and digestive health.  Here’s a link to the US Highbush Blueberry Council.

Sea Vegetables

Sea Vegetables

Sea vegetables, commonly known as seaweed, have been in the Japanese diet for ages, and it would be smart to follow that example. Sea vegetables contain unique phytonutrients, and are a great source of iodine and vitamin K. Sulfated polysaccharides, which are starch-like molecules, are found in sea vegetables and have a large array of benefits, protecting against inflammation, cancer, and viruses. Sea vegetables are also known for containing a wide array of minerals, including calcium, copper, magnesium and zinc.  Maine Coast Sea Vegetables are my favorite sustainably and certified organic sea vegetables.

Olives & Olive Oil

Topping your salads, meat dishes and pizza with olives will provide great  health benefits. Olives are a great source of vitamin E and monosaurated fats. They also work to prevent heart disease and colon cancer. Olive oil is by far the most nutritious culinary oil because of its exstensive amount of polyphenols, which function as antioxidants and anti-inflammatory nutrients. It reduces the risk of lipid build-up in the veins, and also protects the digestive tract.

Coconut

Coconut oil

Not only is coconut oil beneficial for your skin and hair, but this oil, often used in cooking, has many health benefits as well. It improves the digestion and can prevent digestive-related problems, including irritable bowel syndrome. Its fatty acids also help in taking off excessive weight and increase your metabolism. The acids and lipids in coconut oil also have antifungal, antibacterial and antiviral properties, and it works to heal infections.  P.S., I love Whole Foods brand of coconut oil.  It’s very inexpensive compared to other brands.

White Tea

White tea

For all green tea drinkers, there may be reason to switch to White tea. It has been a delicacy in Chinese culture for centuries, and provides many health benefits. It contains polyphenols, which are an antioxidant that kills cancer-causing cells. It also boosts your body’s immune system by fighting of bacteria. It also works to lower blood pressure and cholesterol, and makes your teeth and skin healthy and strong.  My favorite brand of white tea is Teavana Youthberry.

Eden Organic Beans

Beans

All beans are known to be a great source of cholesterol-lowering fiber. Two types that are especially healthy are kidney beans and black beans. Kidney beans are known to stabilize blood sugar, which is great for those with diabetes, and also provide large amounts of iron and protein. Black beans work wonders for the digestive tract, and help to decrease the risk of cardiovascular disease. They are also connected with a reduced risk of cancers, specifically colon cancer.  Did you know that canned beans are almost as nutritious as dried beans?  Try Eden Organic brand–they’re my favorite!

Yours in Health,

Stella Metsovas B.S., CCN

Staff Writer: Libby Craig

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Is Time Magazine right: ‘Exercise won’t make you thin’?

On May 24, 2011, In Health News, by Stella Metsovas

I’ve been training for my first half marathon over the past few months, and it’s definitely been rewarding. Never before had I dreamed of running for hours straight and working out for more than three days in a row. But, I’ll be honest—I didn’t just sign up for the love of running. By entering this half marathon, would be committed to exercising on a regular schedule, and hopefully lose a few pounds in the process.  Recently, however, more and more researchers are claiming that exercise does not go hand-in-hand with weight loss, and that exercise could in fact be keeping you from shedding pounds.

According to a well-known exercise researcher Eric Ravussin, who is the chair in diabetes and metabolism at Louisiana State University, exercise is useless for weight loss. At the root of this issue is the concept that exercise, while expending calories, also stimulates hunger. Our bodies will want food after a long sweat-session, and this exercise may even cause us to eat greater amounts. Therefore, exercising may not only be ineffective in aiding weight loss, but could potentially make it harder for a person to lose weight.

Steven Gortmaker, who heads Harvard’s Prevention Research Center on Nutrition and Physical Activity, explains. “The most powerful determinant of your dietary intake is your energy expenditure,” he says. “If you’re more physically active, you’re going to get hungry and eat more.”

A study conducted by Louisiana State Professor Timothy Church showed that there is even more behind this problem than stimulated hunger. He argues that after exercising, people feel the need to compensate in two ways. First, by rewarding themselves with food they may not normally eat (isn’t a second helping of apple pie fine on a day that I’ve gone to the gym?). Second, people compensate by being less active for the rest of the day, spending more time being sedentary in front of the TV or computer.

The Los Angeles Times wrote a great article on how the Time Magazine piece may be a little misrepresented.  You can find it here.

In order to avoid excess cardio that could trigger hunger, you could opt for shorter, higher intensity workouts that are also more efficient. High intensity interval training (HIIT) utilizes short, high speed cardio followed by low intensity recovery periods. These workouts can take less than half the time of usual long and often dull cardio workouts, and are best performed while sprinting but can also be effective on a bike or elliptical trainer.

A typical HIIT workout consists of a warm up period, repetitions of very high intensity  (usually about 15 to 20 seconds) paired with a recovery period (about 10 seconds), and ending with a cool down. These workouts are usually only 10 to 20 minutes, but create great results because of the bursts of cardio, which are executed near a person’s maximum intensity.

Further, experts say that after a HIIT session, your metabolism will be revved and you will burn fat up to 24 hours after your workout, as opposed to low intensity runs or bike rides, in which fat burning only occurs while you are exercising.

So, for all the cardio-junkies out there, it may be beneficial to cut down on your usual workout time, or opt for shorter, high intensity interval sessions and see how this affects your appetite. As for me, while I know I am becoming stronger and doing my body good by training for this half marathon, it truly is much more about what you eat rather than what you work off when it comes to losing weight.

Yours in Health,

Stella Metsovas B.S., CCN

Staff Writer: Libby Craig

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Reviews on the HCG Diet

On May 6, 2011, In Health News, by Stella Metsovas

Pregnancy hormones, syringes and only 500 calories a day—these are the components of the increasingly popular HCG Diet, which is considered a miracle by some and dangerous crash diet by others.

HCG refers to human chorionic gonadotropin, a hormone that’s produced by pregnant women and also given to men and women to treat infertility. Daily doses of HCG are usually injected into the thigh, though some dieters ingest drops instead. This hormone treatment is coupled with a very limited consumption of 500 calories a day. Proponents of the diet say that the hormones work wonders at curbing ones appetite, making it possible to consume such a small amount of food each day.

HCG Injection

So, what exactly do you eat on the HCG diet? The answer is a short, restricted list. Dieters are encouraged to eat only organic foods—mostly meat, fish and vegetables. Fruit is permitted sparingly, and one thin piece of bread, like a dry breadstick or Melba toast, is permitted each day. Sugar, daily and alcohol are not permitted; however, those that do not eat meat may have small amounts of 100% skim cottage cheese or eggs.  Here’s a link to Dr. Oz HCG Diet Plan review.

Though there have been success stories of people losing up to 30 pounds in one month on the HCG diet, many experts criticize the use of hormones and the severe restriction of calories, and question its long-term success. To many experts, it comes as no surprise that people lose large amounts of weight since the diet restricts calories so severely. Pieter Cohen, an assistant professor of medicine at Harvard Medical School, dubbed the diet as reckless and irresponsible, arguing, “Can you lose weight on it? Of course, but that’s mainly because you’re hardly consuming any calories. And any benefit is not going to last.” Many say that once people finish the 30-day regimen, they will often regain the weight and then some as their body will feel starved and their metabolism will be weakened.

While the FDA has approved the use of HCG to treat infertility, they have warned that its sale as a diet tool is deceptive and that there is no proven evidence that it aids in weight loss. Reviews on the HCG diet have repeatedly stated that in over a dozen trials, people injected with HCG lost the same amount of weight as people injected with a placebo.

As with the use of any drug, the HCG diet risks could far outweigh any benefits. HCG can cause headaches, blood clots, leg cramp s, temporary hair thinning, constipation and breast tenderness. There may be many more adverse effects of HCG; however, because it has not been studied for weight-loss purposes, the full list of risks is unknown.

In addition to the possible complications of the use of HCG, consuming 500 calories a day also poses risks. Extreme restriction in calories can not only cause a person to be irritable and constantly tired, but could also lead to severe bone and muscle loss, electrolyte imbalances, gallstones and even death.

My advice: Stay clear of HCG when it comes to dieting–you could be setting yourself up for a metabolic disaster.

Yours in Health,

Stella Metsovas B.S., CCN

Staff Writer: Libby Craig

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