Wednesday 30 November 2016

Tuesday 29 November 2016

Monday 28 November 2016

Paleo Radio Bites 59 – Organizing Physicians for Ancestral Health with Dr. Polina Sayess

When Doctor Polina Sayess attended the 2012 Ancestral Health Symposium in Boston Massachusetts, she immediately wondered how many other physicians were in attendance.

She reached out to the event organizers who helped set up an informal meet and greet outside the conference hall and in that moment, the Physicians for Ancestral Health organization was formed.

The group, made up of practicing physicians, medical students, and residents from a wide range of specialties, share information online through their Physicians for Ancestral Health Facebook group and in person at their very own annual conference.

This year’s event will be held Thursday, January 19th through Saturday, January 21st in Miami Florida, and Tony will be there covering the show for Paleo Magazine as well as presenting on the subject of media and content creation for Health professionals.

On today’s Paleo Radio Bite, we talk to Dr. Sayess about:

  • Her experiences working as a family physician.
  • How Ancestral Health has informed her practice.
  • The limited education in nutrition most practitioners receive.
  • How both patients and practitioners benefit from having a physician who is Ancestrally minded.

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High Blood Pressure: 5 Paleo Foods that Help

We’ve previously covered the reasons why a normal amount of dietary salt doesn’t cause high blood pressure in healthy people...

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Sunday 27 November 2016

Saturday 26 November 2016

Slow Cooker Herb Mushrooms

Slow cooked mushrooms covered in a rich, creamy sauce is a filling side dish fit for both Paleo-lovers and vegetarians....

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Thursday 24 November 2016

Whole-wheat bread and other ‘healthy’ foods diet experts avoid

(CNN)We know nutrition pros load up on wild salmon, ancient grains, and kale, but what virtuous-seeming fare will you never find on their plates? Here are the health-halo items they leave right on the shelves.

No-Sugar-Added Ice Cream

    “I never buy no-sugar-added or light ice creams. The no-sugar-added types may have up to 18 additional ingredients, including artificial sweeteners that can even produce a laxative effect! Go for the real thing — not only will you be more satisfied with less, you’ll be doing your health and digestive system a favor.” — Maggie Michalczyk, RD, a nutritionist in New York City

    Puffed Veggie Chips

    'Good

    “They can contain highly processed oils or partially hydrogenated oils, added sugar, high fructose corn syrup, artificial sweeteners, and artificial colors. Choose one with ingredients you can pronounce like olive oil, sea salt, lemon, apple cider vinegar, herbs, spices. My go-to homemade dressing is: 3/4 cup olive oil, 1/4 cup apple cider vinegar, 1/2 fresh lemon juiced, 1 tablespoon of real maple syrup, 1 teaspoon garlic powder, a pinch of salt and pepper. ” — Megan Roosevelt, RD, founder and host of The Healthy Grocery Girl Cooking Show on YouTube

    Whole-wheat bread

    “This is one of the ultimate cons and deceivers. The glycemic index of wheat bread is 69. This load causes extreme blood sugar elevations, which results in high insulin response, and ultimately in inflammation and fat accumulation.” — Mark Sherwood, NO, and Michele Sherwood, DO, founders of the Functional Medical Institute in Tulsa and authors of The Quest for Wellness

    Cold-Pressed Juices

    See the latest news and share your comments with CNN Health on Facebook and Twitter.

    “While these juices often contain a great deal of fruits and/or vegetables, the amount of sugar is extremely high. Also, the juicing process destroys much of the beneficial fiber in the produce. Lastly, your body can only absorb so many vitamins and minerals at one time. So a great deal of the nutrients are not absorbed.” — Natalie Rizzo, RD, a nutritionist in New York City
    This article originally appeared on Health.com.

    Read more: http://www.cnn.com/2016/05/04/health/healthy-foods-nutrition-pros-wont-eat/index.html

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    Pear Salad With Honey-Citrus Vinaigrette

    Fall is the season for crisp apples, big squashes and juicy pears. Find a fresh pear and slice it up over...

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    Wednesday 23 November 2016

    Could you survive on Mariah Carey’s wedding diet? | Fox News

    Singer Mariah Carey arrives at the Elton John AIDS Foundation Academy Awards Viewing Party in West Hollywood, California February 28, 2016. REUTERS/Gus Ruelas – RTS8GKU (REUTERS/Gus Ruelas)

    We dont blame you if you thought that Mariah Careys wedding diet would be something absurd like a fad or crash diet. Its safe to assume that Carey will be saying, Touch my body, to fiancé James Packer, but her wedding day bod wont be one that was created with crazy calorie restrictions, a juice cleanse, or anything else that sounds unpleasant.

    Click here for 10 Ridiculous Fad Diets and Why They Bit the Dust.

    Lets see how many Mariah Carey song puns we can work into this next sentence: In order to make it happen, Carey will be eating a dietersfantasy, holding in heremotions until one sweet daywhen she can eat happily with her dreamlover, Packer. Was that good? Did it make sense? Doesnt matter. What does matter is that Carey is still enjoying cheese while on her wedding diet.

    Thats right, in addition to sushi, Chilean sea bass, and chicken salad with light mayo or mustard, Brie with low-fat crackers has made it into this brides wedding day preparatory repertoire. Shes also consuming plenty of high-quality proteins like chicken, beef, and shrimp, along with greens and asparagus. Each morning, Carey enjoys some type of smoothie or protein shake. This sounds #beautiful, but were dying to know: If this is your wedding diet, how do you normally eat, Mariah?

    More From The Daily Meal

    15 Ways to Eat and Drink Like Cameron Diaz

    Is Cameron Diaz the Next Gwyneth Paltrow?

    6 Things to Consider Before Starting a Wedding Diet

    Read more: http://www.foxnews.com/health/2016/05/08/could-survive-on-mariah-careys-wedding-diet.html

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    7 Thanksgiving Leftover Recipes

    Looking for a few recipes to use those Thanksgiving leftovers? Want to make that turkey feel new again? Try one...

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    Tuesday 22 November 2016

    Diet Drinks During Pregnancy May Be Worse Than Regular Soda

    By Kathryn Doyle

    (Reuters Health) – – Women who drank artificially sweetened beverages like diet soda every day while pregnant were more likely a year later to have infants with a higher body mass index (BMI), according to a new study.

    The researchers did not find a link between sugary beverages during pregnancy and babies’ BMI, which is a measure of weight in relation to height.

    They did see an association with the total amount of sugar a pregnant woman consumes every day, “but no extra effect of sugary beverages,” said lead author Meghan B. Azad of Children’s Hospital Research Institute of Manitoba in Winnipeg, Canada.

    “There’s growing evidence in adults that artificial sweeteners may have counterintuitive relations with weight gain,” Azad told Reuters Health by phone.

    The researchers studied more than 3,000 mother and infant pairs from a long-term Canadian study, which recruited pregnant women between 2009 and 2012. The women completed dietary questionnaires in the second or third trimester of pregnancy.

    Almost 30 percent of women said they consumed some artificially sweetened beverages during pregnancy, and five percent said they did so at least once a day. More than 20 percent said they drank at least one sugar-sweetened beverage per day.

    The babies’ height and weight were measured when they were a year old. About 5 percent of the infants were overweight for their age.

    After accounting for the mothers’ weight, diet quality and calorie intake, infants whose mothers drank artificial sweeteners on a daily basis during pregnancy were twice as likely to be overweight as those whose mothers did not drink any artificial sweeteners, the research team reported in JAMA Pediatrics.

    Artificial sweeteners can pass from mother to child via breast milk, Azad said.

    “Women consuming (the) most artificial sweeteners were most likely to be obese or have diabetes, so we had to correct for that,” but the association remained, Azad said.

    Although this study only included diet soda and sweeteners in tea or coffee, these sweeteners can also be found in energy drinks, juices and teas, said Mark A. Pereira of the University of Minnesota in Minneapolis, who coauthored an editorial alongside the new study.

    “Five artificial sweeteners have been deemed safe for human consumption by the U.S. (Food and Drug Administration) on the basis of the available evidence from animal and human studies, including acesulfame potassium, aspartame, saccharin, sucralose, and neotame,” Pereira told Reuters Health by email. “Stevia (rebaudioside A or rebiana) is extracted from the Stevia plant, so it is not an artificial sweetener.”

    But even though they are FDA-approved, women should avoid these sweeteners during pregnancy, he said.

    This study doesn’t prove causation yet, only that there is some link between these beverages and infant BMI, Azad said.

    “It’s not time to ban them or tell everyone not to consume them, but it does raise a question,” she said.

    Many pregnant women already try to avoid artificial sweeteners, she said.

    Infant BMI may not be the best measure of current and future health, although BMI is tied to health outcomes like diabetes, Azad said. The infants in this study have now turned three years old and will be reassessed at age five to see if the pattern persisted.

    “I would have expected sugar-sweetened beverages to also be linked to BMI as that is typically found in studies of children and adults,” Pereira said. “And, I am suspicious about whether artificially sweetened beverages really impact obesity risk in a causal way.” 

    People who consume a lot of artificially sweetened beverages tend to be overweight or obese to start with, which may have an effect, he said.

    SOURCE: http://bit.ly/1Zxzf2S JAMA Pediatrics, online May 9, 2016.

    Read more: http://www.huffingtonpost.com/2016/05/10/diet-drinks-during-pregnancy-may-be-worse-than-regular-soda_n_9886160.html

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    Real Food Round Up #3: Brussels Sprouts

    Real Food Round Up #3: Brussels Sprouts | Popular Paleo

    From Whole30 to just whole ingredients, this is one heck of a collection of Brussels sprout recipes!

    Say goodbye to mushy steamed sprouts—these recipes are full of texture and innovative flavor combinations using ingredients like pomegranate or gremolata or fennel with tangy Dijon mustard. These recipes go from flavorfully roasted to crunchy shredded slaws and creative chip recipes using the leaves that fall away during trimming. Plenty of options to choose from for your menu planning!

    I just know you’ll find exactly what you need to knock your Brussels sprout recipes out of the park on dining and buffet tables alike this holiday season.


    Real Food Round Up #3: Brussels Sprouts | Popular Paleo

    Whole30

    Brussels Sprouts Sweet Potato Sausage Hash from The Real Food Dietitians (pictured)

    Brussels Sprouts with Gremolata from Rubies & Radishes

    Umami Brussels Sprouts from Barefoot Provisions

    Brussels Sprouts Chips from The Curious Coconut

    Real Food Round Up #3: Brussels Sprouts | Popular Paleo

    Pomegranate Balsamic Brussels Sprouts from Plaid & Paleo (pictured)

    Tangy Turnip & Sprouts Slaw from Eat Heal Thrive

    Maple-Cranberry Brussels Sprouts from Autoimmune Paleo

    Ground Turkey Brussels Sprouts Skillet from My Heart Beets

    Real Food Round Up #3: Brussels Sprouts | Popular Paleo

    One-Sheet Roasted Sausage & Brussels Sprout Dinner from The Natural Nurturer

    Sesame Roasted Bacon Brussels Sprouts from Colorful Eats

    Roasted Brussels Sprouts with Bacon from The Real Food Dietitians (pictured)

    Simple Roasted Brussels Sprouts from The Curious Coconut


    Real Food Round Up #3: Brussels Sprouts | Popular Paleo

    Autoimmune Protocol

    Shaved Brussels Salad with Avocado & Kumquats from Meatified

    Brussels Sprouts Chips from The Curious Coconut (pictured)

    Beloved Brussels Sprouts from Predominantly Paleo

    Maple Balsamic Brussels Sprouts with Toasted Pecans & Bacon from Real Food with Dana

    Roasted Brussels Sprouts with Shallots and Rosemary from Gutsy By Nature

    Roasted Brussels with Bacon and Cinnamon from The Paleo Mom

    Maple-Cranberry Brussels Sprouts from Autoimmune Paleo

    Tangy Turnip & Sprouts Slaw from Eat Heal Thrive

    Caramelized Brussels Sprouts with Lime & Crispy Shallots from Meatified

    Simple Roasted Brussels Sprouts from The Curious Coconut


    Brussels Sprouts with Dijon & Fennel | Popular Paleo

    Gluten-Free & Junk-Free

    Brussels Sprouts with Dijon & Fennel from Popular Paleo (pictured)

    Sweet Chili Brussels Sprouts from A Girl Worth Saving

    Paleo Roasted Bacon Brussels Sprouts from Oh Snap! Let’s Eat!

    Skillet Roasted Bacon Brussels Sprouts with Garlic Parmesan Cream Sauce from Peace, Love, and Low Carb

    Cranberry Pecan Brussels Sprouts from Plaid & Paleo

    Real Food Round Up #3: Brussels Sprouts | Popular Paleo

    Stir-Fried Thai Brussels Sprouts from I Heart Umami

    Brussels Sprouts Casserole from What Great Grandma Ate

    Perfect Brussels Sprouts With Garlic & Kabanosi from Eat Drink Paleo (pictured)

    Chipotle Maple Brussels Sprouts from My Heart Beets

    Turmeric Roasted Sprouts from Carrie On Living

    Real Food Round Up #3: Brussels Sprouts | Popular Paleo

    Chicken & Brussels Sprouts Salad from Popular Paleo

    Caramelized Pork Hash with Brussels Sprouts and Sweet Potato from I Heart Umami (pictured)

    Brussels Sprouts, Sweet Potato, and Bacon Hash from Healthy Living in Body and Mind

    Honey Balsamic Roasted Brussels Sprouts from Delicious Obsessions

    Brussels Sprout Flatbread Pizza from Lexi’s Clean Kitchen

    Real Food Round Up #3: Brussels Sprouts | Popular Paleo

    Paleo Apple Pecan Brussels Sprouts from Paleo Flourish Magazine

    Roasted Balsamic Chicken with Brussels Sprouts from Downshiftology (pictured)

    Creamed Brussels Sprouts from A Girl Worth Saving

    Mom’s Shaved Brussels Sprout and Bacon Salad from Oh Snap! Let’s Eat!

    Coconut Palm Sugar Sprouts from Popular Paleo


    You gotta pin this one!

    Real Food Round Up #3: Brussels Sprouts | Popular Paleo

    Continue Reading Real Food Round Up #3: Brussels Sprouts

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    Extra-Virgin Cooking Oil (Olive And Coconut): What Is It And Why Use It?

    If you go to the store to buy olive oil, you might notice that there’s not just “olive oil.” Instead,...

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    Leftover Turkey Salad

    Are you looking to use those Thanksgiving leftovers? Try this light fall salad filled with pumpkin, toasted walnuts and Granny...

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    Monday 21 November 2016

    11 Reasons To Eat This Ancestral Superfood

    For thousands of years, bok choy, a sweet and crisp leafy green with a touch of mustardy bite, has been revered in Asian cultures for its outstanding nutrient density and wide range of health benefits. In Traditional Chinese Medicine (TCM), it’s been used for centuries for treating fevers, sore throat, inflammation, and infections, and is still considered a kitchen staple for longevity and wellness. A member of the Brassicaceae plant family (along with broccoli, cauliflower, cabbage, Brussels sprouts, collards, etc.), bok choy is a nutritional powerhouse. It’s loaded with vitamins, minerals, antioxidants, and polyphenols that can not only help ward off chronic disease, but also elevate overall health and performance, both at work and in the gym.

    Bok choy is a bona fide ancestral superfood. Below I list 11 of its key nutrients, along with an explanation of their healing superpowers, as motivation for you to add this incredible leafy green to your nutritional arsenal.

    #1 Indole-3-Carbinol

    Glucobrassicin is a compound naturally found in cruciferous veggies like bok choy; after digestion, it is broken down by the body’s enzymes into a compound called indole-3-carbinol (I3C). A powerful antioxidant, I3C protects the cells in your body from free-radical damage, as well as supporting critical detoxification pathways (i.e. Phases I and II) in your liver that accelerate the removal of carcinogens from your body.1 I3C also exerts a powerful effect on cancer cells, interrupting the cellular cycle that leads to development of breast and prostate cancers, as well as promoting healthy estrogen metabolism.2,3 It effectively diverts endogenous estrogen toward “good” 2-hydroxyestrone (2OHE1) production rather than “bad” 16α-hydroxyestrone (16OHE1) estrogen; the latter is highly estrogenic and shown to stimulate the growth of several estrogen-sensitive cancer cell lines.4 Finally, I3C even plays a key role in digestive health, supporting a healthy balance of gut bacteria via the activation of specific receptors on immune cells located in the gut.5

    #2 Sulforaphanes

    Glucoraphanin, like glucobrassicin above, is also naturally found in cruciferous vegetables and metabolized into a class of organic sulfur compounds called sulforaphanes. Sulforaphanes have an impressive list of health-promoting benefits, including powerful inhibition of inflammation and oxidative stress in the body (vital for those who are active and exercising, or regularly stressed from long, busy work days). They activate a specific protein called Nrf2 that protects your cells from damage, which is important for fighting off cardiovascular disease and other chronic conditions.6 Sulforaphanes also exert a potent anti-microbial effect that can help defend you against viruses throughout the winter months. While broccoli sprouts contain the highest concentration of sulforaphanes, bok choy is also a good choice to get your daily dose.

    #3 Anthocyanins

    Anthocyanins are flavonoid compounds found in blueberries, grapes, and cherries that give these fruits their deep blue and red hues. Bok choy also contains anthocyanins that provide an abundance of health-promoting benefits, such as protecting your DNA from damage, quieting inflammation, regulating your immune response, strengthening cell membranes, and maintaining the integrity of your tiniest blood vessels (capillaries).7,8 Anthocyanins also help to protect against cardiovascular disease and many cancers – more great reasons to make sure you eat your greens.

    #4 Lutein & Zeaxanthin

    Like anthocyanins, lutein and zeaxanthin are flavonoids, but they instead express yellow, orange, and red pigments in foods (such as in mangoes, carrots, and tomatoes). When these flavonoids are present in very high concentrations, the plant’s color tends toward a darker green like that in leafy vegetables like bok choy, kale, and collards. Lutein and zeaxanthin are essential for healthy eyes, protecting against cataracts and macular degeneration. A Harvard University study found that 6 mg per day of lutein resulted in a 43% lower risk for macular degeneration.9 While this dose would be almost impossible to achieve with food alone, the regular intake of lutein and zeaxanthin in your diet will still go a long way toward supporting healthy eyes.

    #5 Calcium

    If you don’t eat dairy products, you’ve likely had a curious friend or colleague ask you, “Where do you get your calcium?” While it’s commonly known that dairy products contain a great deal of calcium, it seems to be a well-kept secret that leafy greens like bok choy are also a great source. The Harvard School of Public Health recently stated that leafy greens are likely a better source of calcium than dairy products, highlighting the importance of their regular consumption.10 One-and-a-half cups of shredded, uncooked bok choy provides 250 mg of calcium – about the same as one cup of milk.

    #6 Folate

    Folate, also known as vitamin B9, is essential to your health in myriad of ways. Folate is critical for the normal development of a fetus in pregnant women, crucial for maintaining a healthy heart, and helps lower homocysteine levels. Homocysteine is a pro-inflammatory compound strongly linked to atherosclerosis (a narrowing of the arteries) as well as increased risk of cardiovascular disease.11

    Getting enough folate in your diet may also reduce your risk of colon cancer and age-related macular degeneration, improve your neurological health, and reduce your risk of stroke. While conventional dietary recommendations typically include artificially “enriched” folic acid (the precursor to folate) in foods like milk, breads, and cereals, nature provides a healthier form of folate in leafy green veggies like bok choy.

    #7 B Vitamins

    The B vitamins work best in synergy, and bok choy provides a nice dose of vitamins B1, B5, and B6. B vitamins are crucial for converting your food into energy; leafy greens like bok choy are a great way to get your daily intake of these catalysts, especially if you’re following a low-carb diet with minimal complex carbs.

    #8 Vitamin C

    Most people think of eating oranges to obtain a good dose of vitamin C, yet leafy greens provide a much bigger bang for your buck than citrus fruits. The health benefits of vitamin C are wide-ranging: boosting immunity by increasing white blood cells, supporting healthy connective tissue via collagen formation, acting as a powerful antioxidant, protecting against many cancers, supporting a healthy heart, and the list goes on and on! Bok choy provides about 35 mg of vitamin C per cup, or half of your recommended daily allowance.

    #9 Fiber

    Fiber is critically important for the health of your gut microbiota. Bok choy contains both insoluble fiber, which helps promote a healthy transit time (keeping you “regular”), and soluble fiber, which soothes your GI tract and feeds the “good” bacteria in your gut. It’s a good rule of thumb to eat leafy greens every day; however, I would go a step further and try to include a little in every meal of the day, to really supercharge your health.

    #10 Vitamin K

    Naturally occurring vitamin K1 (phylloquinone) is found in abundance in leafy greens like bok choy; this compound prevents blood-clotting and helps to cool inflammation. Vitamin K1 gets converted to vitamin K2 (menaquinone) in the body, and has recently come into favor in the research community for its myriad of health benefits: reducing risk of osteoporosis, preventing arterial calcification (by diverting calcium toward the bones instead), and protecting against colon- and lung cancers.12,13,14

    Your gut bacteria play a key role in the fermentation process that creates vitamin K2 as a by-product. The healthy fibers found in bok choy help to create this environment. Vitamin K2 is primarily found in the fat of grass-fed and pasture-raised animals, a dietary staple in Paleo diets. A recent study found that high vitamin-K intake was strongly associated with lower mortality risk – another great reason to get more bok choy on your plate.15

    #11 Trace minerals

    The ultimate, unsung heroes of overall health, trace minerals like phosphorus, manganese, chromium, and selenium are essential for strong bones, healthy blood-sugar balance, and proper thyroid function (among many other functions). Bok choy provides these micronutrients, along with decent quantities of calcium, magnesium, iron, and zinc, some of the minerals most commonly deficient in the average American diet.

    There you have it: eleven great reasons why you should add bok choy to your grocery list today. This ancestral superfood is not just fantastic for your health; it’s also extremely versatile in the kitchen. Before cooking, be sure to separate the stalks from the leaves, as the former take longer to cook. You can incorporate bok choy into many of your dishes; stir-fry it with mushrooms and oyster sauce for a classic Asian dish, toss into a soup to give a colorful and nutrient-dense splash, add the crunchy, raw stalks to a salad for great texture, or try your hand at Paleo dumplings with pork and minced bok choy for a sweet-and-savory supper.

    Bok choy is an ancestral staple and should be a mainstay in your kitchen. It’s been consumed for centuries for its notable plethora of health benefits, so if you want to fend off fatigue, support a healthy heart, protect against cancer, bolster your low-carb nutrition, or improve your professional- or athletic performance, this leafy green is a great place to start.


    References

    1. Nho CW, Jeffery E. “The synergistic upregulation of phase II detoxification enzymes by glucosinolate breakdown products in cruciferous vegetables.” Toxicol Appl Pharmacol 174.2 (2001):146-152.
    2. Chinni S et al. “Indole-3-carbinol (I3C) induced cell growth inhibition, G1 cell cycle arrest and apoptosis in prostate cancer cells.” Oncogene 20.23 (2001): 2927-2936.
    3. Cover C et al. “Indole-3-carbinol inhibits the expression of cyclin-dependent kinase-6 and induces a G1 cell cycle arrest of human breast cancer cells independent of estrogen receptor signaling.” J Biol Chem 273.7 (1998): 3838-3847.
    4. Yuan F, Chen DZ, Liu K, Sepkovic DW, Bradlow HL, Auborn K. “Anti-estrogenic activities of indole-3-carbinol in cervical cells: implication for prevention of cervical cancer.” Anticancer Res 19.3A (1999): 1673-1680.
    5. Berstad et al. “Tryptophan: ‘essential’ for the pathogenesis of irritable bowel syndrome?” Scand J Gastroenterol 49.12 (2014): 1493-1498.
    6. Yang B et al. “Sulforaphane Protects against Cardiovascular Disease via Nrf2 Activation.” Oxidative Medicine and Cellular Longevity 2015 (2015): Article ID 407580
    7. Acquaviva R et al. “Cyanidin and cyanidin 3-O-beta-D -glucoside as DNA cleavage protectors and antioxidants.” Cell Biol Toxicol 19.4 (2003): 243-52.
    8. Rossi A et al. “Protective effects of anthocyanins from blackberry in a rat model of acute lung inflammation.” Free Radic Res 37.8 (2003): 891-900.
    9. Seddon J. “Multivitamin-multimineral supplements and eye disease: age-related macular degeneration and cataract.” Am J Clin Nutr 85.1 (2007): 304S-307S.
    10. Ludwig D, Willett W. “Three Daily Servings of Reduced-Fat Milk: An Evidence-Based Recommendation?” JAMA Pediatr 167.9 (2013): 788-89.
    11. Ganguly P, Fatima-Alam S. “Role of homocysteine in the development of cardiovascular disease.” Nutr J 14 (2015): 6.
    12. Maresz K. “Proper Calcium Use: Vitamin K2 as a Promoter of Bone and Cardiovascular Health.” Integr Med 14.1 (2015): 34-9.
    13. Gast G et al. “A high menaquinone intake reduces the incidence of coronary heart disease.” Nutr Metab Cardiovasc Dis 19.7 (2009): 504-10.
    14. Nimptsch K et al. “Dietary intake of vitamin K and risk of prostate cancer in the Heidelberg cohort of the European Prospective Investigation into Cancer and Nutrition (EPIC-Heidelberg).” Am J Clin Nutr 87.4 (2008): 985-92.
    15. Juanola-Falgarona M. “Dietary intake of vitamin K is inversely associated with mortality risk.” J Nutr 144.5 (2014): 743-50.
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    Paleo Foods: Swiss Chard

    When eating Paleo, we’re often told: “eat your green, leafy vegetables”; and we think of the ever-popular kale and spinach greens. However,...

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    6 things to consider before starting a wedding diet | Fox News

    Of course every bride wants to look beautiful in her wedding dress. Its the one day in her life where she gets to dress up and be treated like a princess. A camera will be pointed at her for the entirety of the wedding ceremony and wedding reception, and these photos are ones shell cherish forever and ever, so obviously she wants to look perfect in them all.

    Most brides put themselves through a pre-wedding diet  to various degrees of intensity  to get ready for their fairytale day. A healthy wedding diet that will leave her looking fit, well, and happy on the big day is what every bride dreams of. No bride, however, dreams of putting on her wedding dress and looking ill, stressed, and exhausted, because her diet was far too extreme.

    Before starting a wedding diet, there are six things you need to consider, to be sure that this part of your wedding preparation goes without any hitches:

    More From The Daily Meal

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    Allow Yourself Enough Time

    If you want to lose weight before your wedding, dont leave it until two weeks before. Depending on how much weight you want to lose, allow yourself at least one or two months to reach your target. This will allow you to lose weight healthily and safely, enabling you to gain muscle, and lose the fat. Last minute crash diets will stress you and your body out, and will probably leave you ill, panicky, and depleted of energy, making you look like a very unhealthy bride.

    Buy a Dress That Fits

    Youve probably found the perfect dress a little while before your wedding. As soon as the engagement ring is on your finger, its hard to resist starting the hunt for a dress of your dreams. But make sure you dont buy that dress of your dreams in two sizes smaller than actually fits you. You may well lose weight before the wedding, but buying a dress that looks like it has been made to fit a Barbie doll is not worth the endless stress youll put yourself under as you have repetitive nightmares about not being able to button it up on your wedding day. Anyway, the tailor will find it much easier to reduce the size of your dress by a size the week before the wedding if necessary, than to increase it two sizes the day of.

    Dont Be Too Strict on Yourself

    If your wedding is in May, and as soon as Christmas is over you tell yourself that youre going to start your wedding diet now by giving up all sugar until you eat a slice of your wedding cake, youre setting yourself up for failure. Setting unrealistically strict rules such as absolutely no chocolate, will only make you crave what you have given up even more. Rather than giving yourself rigid rules, allow yourself some flexibility; make sure you treat yourself to your biggest, unhealthiest weakness every now and again, and the whole dieting process will be much easier, and much more successful.

    Prioritize Exercising and Healthy Eating

    The months leading up to your wedding are likely to be some the busiest of your life. Youre essentially doing two full-time jobs: your regular one, and that of a wedding planner. Its easy in this hectic period to convince yourself that you simply dont have time to worry about what youre eating, or youre exercise regime. Unsurprisingly, not prioritizing healthy eating and regular exercise means your wedding diet is not going to work. Put these two things at the top of your daily to-do lists, make a habit of them, and we promise the planning and your actual job wont suffer as a result.

    Set Your Targets

    Before you start your diet, its important to set yourself some clear targets. And these targets have to be realistic ones. Once youve decided what they are and what your sensible timeline is, its time to get started. But you also need to remember to stop when you reach the target. Dont be tempted to carry on: Yes you should continue to exercise and eat healthily, but stop shedding all those pounds. Enough is enough.

    Skip the Diet Pills

    Diet pills may sound like the perfect easy solution to a beautiful wedding day body, but dont be tempted. Most diet pills contain a lot of caffeine, which will make you feel on-edge and nervous, as well as stopping you from getting a good nights sleep. An exhausted, edgy bride-to-be is not what any pre-wedding diet should cause.

    Read more: http://www.foxnews.com/

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    Sunday 20 November 2016

    Garlic & Herb Butter Top Sirloin Filet

    This pan-seared then oven-roasted top sirloin steak topped with herb-whipped ghee is both elegant and simple. The rich ghee adds a...

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    Why Reaching For Diet Snacks Can Seriously Backfire

    You may already know that so-called “diet foods” can sometimes be worse for you than the full-fat varieties they’re supposed to replace. But in addition to their nutritional qualities, new research suggests that the way we eat “light” snacks may be making them even worse for our health. 

    According to a study to be published later this year by the International Journal of Research in Marketing, people who eat “light” snacks and drinks such as baked potato chips or diet soda are likely to eat 13 percent more calories than people eating full fat snacks. That’s because it’s easier to justify overindulging when a food is labeled as healthier, according to the study’s lead author, Joost Pennings, a finance and marketing professor at Maastricht University in the Netherlands.

    Pennings told The Huffington Post that while the snacks themselves can be effective, it’s a matter of how we react to the label.

    “‘Light’ products may help, but behavioral responses to the light claim may wash out the positive effect,” he said. “Understanding the psychological effect of the claim that a product is ‘light’ need further investigation to ensure that ‘light’ results in a lower calorie intake by consumers.”

    This so-called “health halo” effect is nothing new. A study from Sept. 2015 found that if you drink diet soda, you’re more likely to indulge in other junk foods like cookies and candy. Ruopeng An, that study’s author, suggested that perhaps people “feel less guilty about consuming more calories after drinking a diet beverage, and therefore they feel justified in eating muffins or chips.”

    So what should people who are trying to watch their weight reach for instead? Perhaps one of these 13 healthy snacks might do the trick.

    Check out the video below: 

    Read more: http://www.huffingtonpost.com/2016/05/16/diet-snacks-bad-for-you_n_10003102.html

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    Friday 18 November 2016

    How I quit Diet Coke, my favorite vice | Mary Valle

    It doesnt taste good, but Diet Coke gave me an identity and an excuse to take a break. So why have I decided to finally pull the plug on the habit?

    When I recently learned that intestines have feelings, too, I began wondering what their days must be like, and listening more carefully to their cries. Sometimes they are quite obvious a bloat that says, please dont eat oatmeal or a clench that says thats not a good idea.

    Then I felt like drinking a Diet Coke. I drink a fair amount it, at least one 20-ounce bottle a day, if not two. But then a thought infiltrated into my brain from its snaky neighbor to the south.

    Quit it with the Diet Coke, it said. You know what Im talking about.

    I did know. Ive contemplated quitting Diet Coke before, but Ive come up with all manner of excuses every time. Its my only vice, I whine. Its too hard. I cant deal with that right now.

    But I thought about all the reasons why I would like to quit Diet Coke. I dont want empty cans and bottles around me that I have to deal with it makes me feel like a wino. It must be killing my teeth. Some say Diet Coke causes all kinds of brain problems and joint issues and maybe even cancer.

    Then I asked myself, what are the benefits of this regimen of consuming regular amounts of expensive, tainted water? Little breaks it becomes associated with a sense of relief. A banal identity marker. Youre a Diet Coker? Me too! Companionship that little joy you feel because Diet Coke is always there for you.

    Why doesnt eating baby carrots or having a plain glass of water trigger the same sensations? I also drink a lot of tea, and that doesnt do it either.

    I think its because Diet Coke has a dark side. Despite the beverages marketed image of fun and sexy, Diet Coke really isnt.

    It doesnt actually taste good. It can make you burp. Is it cute to be drinking sodas all day long? Not really. Its that little crackle of I like sabotaging myself with bad decisions that keeps em coming back. Maybe this time it will taste good. Maybe it actually will be refreshing.

    Diet Coke promises a lot, but delivers little. A diet drink is supposed to be a guilt-free sweet treat. No calories all joy! But Diet Coke can make its drinkers feel guilty, knowing that maybe something isnt quite right in their body as it slides down into their depths. It is in that curious category of non-food items at best, tooth-rotting and fattening; at worst? Who knows? Coke took something decent (water), mucked it up, called it the real thing and exported it all over the globe. I have a friend who calls Coke the black water of imperialism.

    Why are we all so thirsty, anyway? People used to have two cups of coffee and a scotch as their daily hydration. They were fine. I sometimes think that weve turned into big babies (myself included) who need our ba-bas, as we lug around bottles of water and diet sodas.

    Nonetheless, something had to replace my beloved Diet Cokes. I couldnt just ditch my ba-ba cold turkey. So I cranked up my seltzer machine and laid in some Key limes. I am not lying when I say that this watery treat is about a million times better than Diet Coke.

    Im going to save a lot of money, anyway. Diet Coke retails for about 2.5 cents per ounce. My tap water costs about 2 cents per gallon.

    How terrific do I feel since quitting? Physically, about the same. Mentally, I feel more peaceful without that nagging feeling of maybe I should stop and get a Diet Coke. I dont have the insane sugar cravings I thought were part of my personality just the regular ones. I am walking taller since I have taken back a piece of something I didnt realize I had lost: my self-respect.

    Sure, a lot of Diet Cokers will roll their eyes at suggestions that its an unhealthy beverage. Some will make uncomfortable jokes. Others will admit sadly that they, too, have tried to leave, but Diet Coke wont let them.

    But they arent really talking about Diet Coke. The craving is real, yes. But its bigger than that continuing to do things that you dont want to do, but you feel you must do, but you dont really have to do, is a real sparkle-killer.

    And, also, Diet Coke is awful.

    Read more: http://www.theguardian.com/us

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    Unlocking Leaky Gut with Dr. Chad Larson – PMR #144

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    It is thought that Hippocrates, the father of modern medicine once said that “all disease begins in the gut” and while we can’t exactly prove that Hippocrates actually said that, modern science has begun to discover that whoever said it was right!

    When we take in food, or the evolutionarily novel food-like substances sold at most restaurants and grocery stores, an entire cascade of reactions, absorptions, and outcomes occur. If we are eating biologically appropriate foods, our body will break then down, separate essential nutrients, feed the microbiome, nourish, rebuild, and repair our body, and eventually eliminate the waste products. But, If we go for the food-like substances,we disrupt vital tissues, irritate the immune system, and ultimately create disease.

    On today’s episode of Paleo Magazine Radio, we have an incredible conversation with someone who works on the front lines of this battle between our bodies and the ersatz foodstuffs that make up much of our diet, his name is Dr. Chad Larson and he’s a trained chiropractor who also works for Cyrex labs, a clinical testing laboratory that provides high quality testing services for clinicians.

    Cyrex labs assays can help detect leaky gut, gluten and other protein sensitivities, autoimmune and pathogen reactivity, and even blood-brain barrier permeability.

    In this conversation Tony and Dr. Chad discuss:

    • Gut biopsies.
    • Non celiac gluten sensitivity.
    • The limits of conventional care.
    • The dangers of immunosuppressive drugs.
    • How to talk to your doctor.
    • How lifestyle factors like nutrition, alcohol, and stress impact gut health.

    CLICK HERE for the full transcript.

     

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    5 Weight Loss Supplements that Don’t Work as Advertised

    Have you ever walked past the weight-loss supplements in the drugstore (or better yet, a health-food store where they have...

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    Thursday 17 November 2016

    New weight-loss balloon is nearly twice as effective as diet and exercise

     (Obalon.com)

    If you’re struggling to lose a serious amount of weight, imagine you had a weight loss option that helped more than diet and exercise, but wasn’t as invasive as gastric surgery. Enter the Obalon balloon system, a new treatment that involves swallowing balloon-filled capsules to curb overeating. According to new research, it helped obese people shed almost double the weight compared to people who made diet and lifestyle changes alone.

    The FDA-approved system (slated to hit the market in January) consists of three tiny capsules, each containing an inflatable balloon attached to a catheter. People swallow each of the capsules, three weeks apart, and X-rays are taken to ensure they are in the right spot.

    Gas is then pumped through the catheter, filling the balloon up. The catheter is removed, and the patient goes home with a small balloon (or balloons) in his or her stomach. The balloons stay there for six monthsfilling up the stomach, so people feel full and dont eat as much. After that, they are removed via minimally-invasive endoscopic surgery.

    In the most recent study, presented last week at an annual conference of obesity experts, researchers gave 387 obese volunteers the balloon treatment or sugar-filled capsules, which were complete with catheters and designed to look like the real thing. A registered dietitian met with volunteers every three weeks, helping them to make healthy lifestyle changes.

    RELATED: The 10 Biggest Weight Loss Mistakes All Women Make

    After six months, those who got the real Obalon treatment had lost 6.81 percent of their total body weight (about 25 percent of their excess body weight, or the amount theyd have to lose to have a BMI in the normal range), while those in the placebo group had lost only 3.59 percent. So, for example, for people who weighed 200 pounds and needed to lose 50, those in the Obalon treatment group would have lost 13.6 pounds compared with 7.2 pounds in the control group.

    At this point, the placebo group was dismissed from the study and the Obalon group had their balloons removed. They continued to keep the weight off, though: Six months later, 89.5 percent of the average total weight lost during the treatment period was maintained.

    The balloon treatment helped them eat less, but they were also learning to make healthier choices through the support provided with the program, says study author Aurora Pryor, MD, director of the Bariatric and Metabolic Weight Loss Center at Stony Brook University in New York. And they were able to maintain those healthier choices even after the balloons were removed.

    Real-world Obalon patients (as opposed to those in the study) will also be expected to meet with a dietitian regularly as part of the program, Dr. Pryor told Health. She stresses that the balloons are meant to work in conjunction with healthy eating and regular exercise, not as an alternative.

    RELATED: 57 Ways to Lose Weight Forever, According to Science

    Thats part of why the study was so successful, she says. I think having the balloons added in a staged fashion helped the patients get more used to a diet and exercise program over the course of a few months.

    The combination of lifestyle modification and balloon therapy does provide a new and low-risk option for patients struggling with obesity, says Dr. Pryor.

    Specifically, she says, people who choose not to have weight-loss surgery (such as a gastric bypass)or who dont weigh quite enough to be a candidatemay opt for this less invasive option. Obalon is approved for people with a BMI of 30 to 40, while weight-loss surgery is usually recommended for people with a BMIs of 40 and up, or 35 and up with weight-related health problems. A person who was 5′ 6″ would need to weigh 186 to 248 pounds to have a BMI of 30 to 40.

    In the study, 90.8 percent of patients experienced abdominal cramping and nausea, but almost all of them rated the side effects as mild to moderate. A few patients said that after the third balloon was inserted that they could feel it; that it made them feel pregnant, says Dr. Pryor. But most of them couldnt tell they were there, and they actually wanted to keep them in longer than six months.

    One serious eventa bleeding gastric ulcerdid occur in one patient taking high-dose NSAID medication after knee surgery. NSAIDs are a known cause of gastric bleeding.

    RELATED: 8 Metabolism Secrets That Help You Blast Calories

    Raul J. Rosenthal, MD, president and chairman of the American Society for Metabolic and Bariatric Surgery, said that this type of balloon treatment may help fill the large gap between lifestyle strategies and medical therapies like invasive surgery.

    There is no magic pill for obesity, but this swallowable balloon and other intragastric balloons may offer new hope to people who otherwise would not seek treatment or not have as good a result with diet and exercise alone, said Dr. Rosenthal in a press release.

    Another swallowable balloon, called Elipse, is also in clinical trials for weight loss, but has not yet been approved by the FDA. There are two balloon devices currently on the marketReShape and Orberabut both require an endoscopy for insertion as well as removal.

    You can easily have a balloon put in and go to work the same day with Obalon, which you wouldnt be able to do with the other two, says Dr. Pryor.

    The study was funded by Obalons parent company, Obalon Therapeutics, Inc. Dr. Pryor says the device will not likely be covered by insurance at first, and figures were not available for estimated cost to patients. 

    Studies show that people with BMIs higher than 30 have a 50 to 100 percent greater risk of premature death compared to their healthy-weight peers. And losing just 5 to 10 percent of total body weightthrough diet, exericse, or medical procedureshas been found to significantly improve health.

    This article originally appeared on Health.com.

     

    Read more: http://www.foxnews.com/health/2016/11/17/new-weight-loss-balloon-is-nearly-twice-as-effective-as-diet-and-exercise.html

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    November 2016

    Paleo Magazine Insider October 2016

    The post November 2016 appeared first on Paleo Magazine.



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    Tomato Fish Chowder

    Are you a lover of fish and seafood recipes? Do you revel in the taste of fish? If your answer...

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    Wednesday 16 November 2016

    Official advice on low-fat diet and cholesterol is wrong, says health charity

    Report accuses UK public health bodies of colluding with food industry and calls for overhaul of dietary guidelines

    Urging people to follow low-fat diets and to lower their cholesterol is having disastrous health consequences, a health charity has warned.

    In a damning report that accuses major public health bodies of colluding with the food industry, the National Obesity Forum and the Public Health Collaboration call for a major overhaul of current dietary guidelines. They say the focus on low-fat diets is failing to address Britains obesity crisis, while snacking between meals is making people fat.

    Instead, they call for a return to whole foods such as meat, fish and dairy, as well as high-fat, healthy foods including avocados, arguing: Eating fat does not make you fat.

    The report which has caused a huge backlash among the scientific community also argues that saturated fat does not cause heart disease while full-fat dairy, including milk, yoghurt and cheese, can actually protect the heart.

    Processed foods labelled low fat, lite, low cholesterol or proven to lower cholesterol should be avoided at all costs, and people with type 2 diabetes should eat a fat-rich diet rather than one based on carbohydrates.

    The report also said sugar should be avoided, people should stop counting calories and the idea that exercise could help you outrun a bad diet was a myth. Instead, a diet low in refined carbohydrates but high in healthy fats was an effective and safe approach for preventing weight gain and aiding weight loss, and cuts the risk of heart disease, it said.

    The report added: Eating a diet rich in full-fat dairy such as cheese, milk and yoghurt can actually lower the chance of obesity.

    The most natural and nutritious foods available meat, fish, eggs, dairy products, nuts, seeds, olive, avocados all contain saturated fat. The continued demonisation of omnipresent natural fat drives people away from highly nourishing, wholesome and health-promoting foods.

    The authors of the report also argue that the science of food has also been corrupted by commercial influences.

    Just as big tobacco companies bought the loyalty of scientists when a link was made between smoking and lung cancer, the influence of the food industry represents a significant threat to public health, they argued. They said the recent Eatwell Guide from Public Health England (PHE) was produced with a large number of people from the food and drink industry.

    Prof David Haslam, chairman of the National Obesity Forum, said: As a clinician, treating patients all day every day, I quickly realised that guidelines from on high, suggesting high-carbohydrate, low-fat diets were the universal panacea, were deeply flawed.

    Current efforts have failed the proof being that obesity levels are higher than they have ever been, and show no chance of reducing despite the best efforts of government and scientists.

    Dr Aseem Malhotra, consultant cardiologist and founding member of the Public Health Collaboration, a group of medics, said dietary guidelines promoting low-fat foods were perhaps the biggest mistake in modern medical history, resulting in devastating consequences for public health.

    Sadly this unhelpful advice continues to be perpetuated. The current Eatwell Guide from Public Health England is in my view more like a metabolic timebomb than a dietary pattern conducive for good health. We must urgently change the message to the public to reverse obesity and type 2 diabetes.

    Eat fat to get slim. Dont fear fat. Fat is your friend. Its now truly time to bring back the fat.

    Prof Iain Broom, from Robert Gordon University in Aberdeen, said: The continuation of a food policy recommending high-carbohydrate, low-fat, low-calorie intakes as healthy eating is fatally flawed.

    Our populations for almost 40 years have been subjected to an uncontrolled global experiment that has gone drastically wrong.

    But Prof John Wass, the Royal College of Physicians special adviser on obesity, said there was good evidence that saturated fat increases cholesterol.

    He added: What is needed is a balanced diet, regular physical activity and a normal healthy weight. To quote selective studies risks misleading the public.

    Prof Simon Capewell, from the Faculty of Public Health, said: We fully support Public Health Englands new guidance on a healthy diet. Their advice reflects evidence-based science that we can all trust. It was not influenced by industry.

    By contrast, the report from the National Obesity Forum is not peer reviewed. Furthermore, it does not it indicate who wrote it or how is was funded. That is worrying.

    Dr Mike Knapton, associate medical director at the British Heart Foundation (BHF), said: This report is full of ideas and opinion, however it does not offer the robust and comprehensive review of evidence that would be required for the BHF, as the UKs largest heart research charity, to take it seriously.

    This countrys obesity epidemic is not caused by poor dietary guidelines; it is that we are not meeting them.

    Dr Alison Tedstone, chief nutritionist at PHE, said: In the face of all the evidence, calling for people to eat more fat, cut out carbs and ignore calories is irresponsible. Unlike this opinion piece, our independent experts review all the available evidence often thousands of scientific papers run full-scale consultations and go to great lengths to ensure no bias.

    Prof Naveed Sattar, from the University of Glasgow, said the reports main headline simply to eat more fat is highly contentious and could have adverse public health consequences.

    Read more: http://www.theguardian.com/society/2016/may/22/official-advice-to-eat-low-fat-diet-is-wrong-says-health-charity

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    Cauliflower Hash With Eggs

    The smell and sizzle of ghee (or butter) hitting the frying pan is sure to wake the deepest of sleepers....

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    15 Thanksgiving Side Dish Recipes

    Whether you’re hosting Thanksgiving dinner or attending as a guest, serve one or several of these classic Thanksgiving side dishes....

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    Tuesday 15 November 2016

    The fats and the furious: how the row over diet heated up

    Latest battle in food wars shows how passionate debate can be and how hard it is to reach any sort of simple truth

    Nutritionists and public health experts are in meltdown over a report claiming that fat is good for us. Against the conventional thinking, the National Obesity Forum and a new group calling itself the Public Health Collaboration, say eating fat, including butter, cheese and meat, will help people lose weight and combat type 2 diabetes and that the official advice is plain wrong.

    A furious Public Health England has come out with all guns blazing. It says this is irresponsible and misleads the public and most of the public health establishment agrees.

    It is the latest battle in the food wars and will not be the last. It may seem obvious that we are what we eat, but scientists struggle to work out exactly what that means. Sugar, by now, is well known to be the enemy of good health. Few outside of the food and soft drinks industry argue over that any more. However, the effects of fat and importantly, different kinds of fats are strongly contested. The current furore demonstrates, if nothing else, how passionate the debate over nutrition can be and how difficult it is to reach any sort of simple truth.

    The new report does not have the status of a paper in a scientific journal. It is a 10-point campaigning document, drafted by a group of people from several countries whose views would be said by some to be pioneering and others to be maverick. They include Dr Robert Lustig, author of Fat Chance: The Hidden Truth About Sugar, Obesity and Disease, who has been one of the leaders of the anti-sugar movement. The paper was coordinated by cardiologist Dr Aseem Malhotra, who has recently parted company with the UK campaigning organisation Action on Sugar. With his father, Dr Kailash Chand, deputy chairman of the British Medical Association, and Dr David Cavan, of the International Diabetes Federation, Malhotra has founded the Public Health Collaboration, which published the report on its website.

    It has also published its own rival version of Public Health Englands Eatwell plate. They look very different. A third of the official Eatwell plate is taken up with potatoes, rice, pasta and other starchy vegetables while only small segments feature dairy products and protein. The Public Health Collaboration plate is divided in half with not a potato in sight. Half is fruit and vegetables non-starchy carbohydrates while the other half is fats and proteins, including bacon, meat, eggs and cheese.

    The fight over fats is about the quality and quantity of studies that have been done and their meaning. Dietary studies are hard to do because those taking part sometimes give in to temptation and eat things they are not supposed to and also have a tendency to forget what they have eaten or lie out of embarrassment. But the results of even the well-conducted studies are not always clear.

    The new report claims eating fat does not make you fat, saturated fat is not bad for the heart and advice to lower cholesterol is plain wrong. The authors cite studies to back up their arguments. Cutting fat intake did not reduce heart attacks or stroke among participants in the large Womens Health Initiative study in the US or cause them to lose weight, it says. A major analysis of years of data in 2014 found cutting saturated fat did not reduce deaths, heart disease, stroke or type 2 diabetes.

    But Susan Jebb, professor of diet and population health at Oxford University, was one of many saying the report cherrypicks the evidence choosing the studies that support fat against far more that do not, selecting one trial suggesting high dairy intake reduced the risk of obesity, while ignoring a systematic review and meta-analysis of 29 trials which concluded that increasing dairy did not reduce the risk of weight gain.

    She also takes issue with the reports advice to throw the calorie counter out of the window. For most people in 21st-century Britain, eating freely even if only from healthy foods is unlikely to lead to spontaneous weight loss. Losing weight requires some control over total energy intake, which means limiting some foods, not eating them freely. This is why losing weight is so hard, she said.

    Prof Simon Capewell, vice president for policy at the Faculty of Public Health, says the report is regrettable because it will lead to confusion and will reduce trust in food scientists and respect for Public Health Englands guidelines, which the faculty supports. Food industry marketing messages will quickly exploit the gap, he says on which the industry spends 1bn a year.

    Everybody agrees that trans-fats are bad and they have been banned or phased out in many countries. Everyone agrees that olive and seed oils also fats are good. But in the middle are saturated fats, says Capewell.

    In dairy milk and cheese there is still some uncertainty but they have been rehabilitated from the days when consumers were urged to avoid them. These days, the official advice is that they can be consumed in moderation.

    But red and processed meats and lard are unquestionably harmful, said Capewell. There is a vast amount of science to confirm that. That is the bit that has really upset the majority of nutrition scientists.

    Malhotra said the reaction was not surprising. We did say the establishment had misled us, he said. On meat, he said, they agreed with the current guidelines, which recommend no more than 1g per kilogram of a persons bodyweight per day.

    Amidst all the sound and fury and the sound of slamming plates, there is a certain amount of overlap between the two sides on the importance of fruit, vegetables, fish and olive oil. And for those of us who find it hard to follow the ins and outs of nutritional science, that looks an awful lot like the Mediterranean diet.

    Read more: https://www.theguardian.com/lifeandstyle/2016/may/23/the-fats-and-the-furious-how-the-row-over-diet-heated-up

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