Serves: 10

Time to Table: 3 hours (Active Time: 30 minutes)

Benefits

Excellent source of iron, potassium, protein, selenium, zinc, vitamin B6, vitamin B12, niacin, riboflavin

Good source of magnesium
Preferences: Gluten-Free, Low Carb, Low Sugar, High Protein

Ingredients

4 lb organic, free range ostrich tenderloin
1/4 cup organic tamari
2 tbsp. organic garlic, minced
1 tbsp. organic ginger, minced
2 tbsp. freshly ground black pepper
2 tsp. organic grapeseed oil
6 cups organic chicken broth
1/2 tsp. thyme

Preparation

First, place chicken broth, thyme and 1 Tbsp. garlic in a pot and cook over medium heat until reduced by three quarters to make a demi-glace. Marinate ostrich in tamari mixed with garlic, ginger, pepper and oil for up to 2 hours. On a hot grill with lid down, sear ostrich for 2 minutes on each side. Ostrich will be almost cooked. Remove and cool.

Slice ostrich into 1/4″ medallions. Arrange half of the medallions in the pan and immediately turn them, starting with the first one placed. When all are turned, pour half the demi-glace over pan and remove ostrich to platter.  Cover loosely and place in warm oven. Repeat with balance of medallions. Serve immediately.

Nutrition Information

263 Calories, 4 g Carbohydrate,143 mg Cholesterol, 8 g Total Fat, 0 g Fiber, 43 g Protein, 533 mg Sodium, 0 g Sugars, 2 g Saturated fat, 0 trans Fat,3 g Monounsaturated fats, 2 g Polyunsaturated fats

[Ed Note: Who says dessert can't be healthy? Nutrition expert Kelley Herring's brand-new recipe e-book, Guilt-Free Desserts, reveals 40 easy-to-make, mouthwateringly delicious, 100% healthy dessert recipes you can make at home. Order today, and you'll receive the e-book Healthy Holiday Hors d'Oeuvres for free.]

After only a few workouts, she had developed a muscle strain in her upper thigh and it required weeks of rehabilitation to heal. This made our fat burning workouts more difficult because she couldn’t do interval training and some of the bodyweight exercises I use with all of my clients.

Over time, Carrie healed and she lost fat with my short burst workouts. However, no one should have to get hurt like Carrie did using a traditional weight loss program.

It bugs me that so many trainers still recommend long, slow cardio workouts for fat loss, when research shows them to be relatively ineffective — and experience shows that cardio often just lands folks in the doctor’s office.

If I could have met Carrie before she started running, here are 10 tips I would have given her to lose fat fast and without getting hurt.

1. It is very important for all of us to train conservatively and not overdo things. If you are doing resistance training, and everyone should, don’t do any exercise that you aren’t sure how to do. Always get personal instruction from a certified trainer.
2. Don’t do anything that hurts or “doesn’t feel right”. There are plenty of alternative exercises for any exercise in every workout program. Just ask a qualified trainer for help.
3. Whenever you start a new resistance training program, use lighter weights than normal and perform only one set per exercise. This will minimize the muscle soreness that accompanies any new program.
4. If you need extra recovery within the workout or between workouts, don’t hesitate to take it.
5. Check your ego at the gym door and start with the easier alternative exercises if appropriate, even if you have exercised in the past. The new exercises, and new style of movements will cause muscle soreness even from workouts you think “look easy”. Surprisingly, this also goes for yoga. Many beginners over-stretch and end up with injuries often associated with weight training. So no matter what you do, be conservative.
6. Do not do interval training or hard cardio more than four times per week. Even pro athletes don’t play hard every day, so why should you?
7. Never skip a warm-up. Also, instead of using a treadmill to warm-up (which is pointless), do a general bodyweight circuit of easy squats, easy pushups, and ab planks to better prepare your body for resistance training.
8. If you have any type of injury at all, get medical attention and have a professional therapist rehabilitate your injury before starting an exercise program.
9. Check with your doctor before starting any new exercise or diet program. All together now, Safety first!
10. If you decide to use running as your form of interval training, make sure you have good running shoes, always do an extra thorough warm-up, and choose a safe running surface (grass or trails rather than pavement/concrete). If you use a treadmill, please operate it safely.

Keep these 10 safety tips in mind before you start your new fat burning workout.  Train safe!

[Ed. Note: Craig Ballantyne is an expert consultant for Men's Health magazine. If you're looking to burn fat, build muscle and quickly step into the body you have always wanted with just three workouts each week, check out Craig's fat-loss system, Turbulence Training for Fat Loss.]

Why fish oil? Well, fish oil contains EPA (eicosapentaenoic acid) and DHA (docosahexaenoic acid), long-chain polyunsaturated fatty acids (PUFAs), commonly referred to as omega-3 fatty acids or just omega-3’s. These omega-3 PUFAs have a number of beneficial effects on the body, including the joints.

In any type of arthritis, pain comes from two main sources:

1. Exposed and irritated nerves in the bone which are vulnerable to friction and chemical irritants when the protective cartilage layer is destroyed.
2. Inflammation which causes the synovial membrane of the joint to swell, grow, and produce excessive amounts of joint fluid (”water on the knee”).

Omega-3 fatty acids have been shown to reduce inflammation by interfering with the production of inflammation-producing chemicals which stimulate pain nerves in the tissues.

While it is true that there are some vegetarian sources of omega-3’s like walnuts, flaxseed (linseed) oil, canola oil, soybean oil, etc., all of these are short chain polyunsaturated acids which must be converted by the body into longer chain PUFAs to be useful.   Since fish oil already contains long chain PUFAs, it’s the best dietary source.

In fact, fish oil is so effective, that some studies have shown that it can relieve pain symptoms even in cases of rheumatoid arthritis (RA).   RA is a serious autoimmune condition that can affect joints and soft tissues throughout the entire body.

One study showed that fish oil reduced morning stiffness and joint tenderness and increased the effectiveness of NSAIDs in patients with RA.1 Another study suggested that the long-term use of fish oil (over 12 weeks at 6 grams a day) may decrease the need for NSAIDs and other RA medications.2,3

Finally, a recent Australian study showed that fish oil reduced the use of NSAIDs by 75% in RA patients and reduced inflammation-causing chemicals by up to 41%.4

When you add these benefits to the others known to be associated with fish oil like lowering triglycerides, “thinning” the blood (reducing the risk of clots), and benefitting both the heart and brain (60% of the brain is fat and half of that is DHA), there is no doubt that it’s the king of joint supplements.

When taking fish oil supplements, it is also a good idea to take vitamin E (3 mg for every 1 gram of fish oil) to protect against oxidation.5 A garlic supplement can also be taken to prevent increased levels of LDL cholesterol.

References

1. Mayo Clinic, National Standard Patient Monograph 2008.
2. Geusens, P et al. Arthritis & Rheumatism, 37:824-829, 1994.
3. Kremer, JM et al. Ann Int Med. 106:497-503, 1987.
4. Darlington, LG and Stone, TW, Brit J Nutr. 85:251-269, 2001.
5. Cleland, LG et al. J Rheum. on-line, 2006.

[Ed. Note: Dr. Bill is William Thomas Stillwell, MD, FACS, FICS, FAAOS, FAANAOS, FAAPGS, a board certified orthopaedic surgical specialist, President and CEO of Dr. Bill's Clinic, Inc. and author of the new healing program, How to Avoid  Knee  Surgery. To learn more, click here.]

If I Had To Pick Just One…

By Dr. Bill Stillwell

If I were asked to pick just one supplement for optimal joint health, I would have to go with fish oil.

Why fish oil? Well, fish oil contains EPA (eicosapentaenoic acid) and DHA (docosahexaenoic acid), long-chain polyunsaturated fatty acids (PUFAs), commonly referred to as omega-3 fatty acids or just omega-3’s. These omega-3 PUFAs have a number of beneficial effects on the body, including the joints.

In any type of arthritis, pain comes from two main sources:

1. Exposed and irritated nerves in the bone which are vulnerable to friction and chemical irritants when the protective cartilage layer is destroyed.
2. Inflammation which causes the synovial membrane of the joint to swell, grow, and produce excessive amounts of joint fluid (”water on the knee”).

Omega-3 fatty acids have been shown to reduce inflammation by interfering with the production of inflammation-producing chemicals which stimulate pain nerves in the tissues.

While it is true that there are some vegetarian sources of omega-3’s like walnuts, flaxseed (linseed) oil, canola oil, soybean oil, etc., all of these are short chain polyunsaturated acids which must be converted by the body into longer chain PUFAs to be useful.   Since fish oil already contains long chain PUFAs, it’s the best dietary source.

In fact, fish oil is so effective, that some studies have shown that it can relieve pain symptoms even in cases of rheumatoid arthritis (RA).   RA is a serious autoimmune condition that can affect joints and soft tissues throughout the entire body.

One study showed that fish oil reduced morning stiffness and joint tenderness and increased the effectiveness of NSAIDs in patients with RA.¹ Another study suggested that the long-term use of fish oil (over 12 weeks at 6 grams a day) may decrease the need for NSAIDs and other RA medications.^2,3

Finally, a recent Australian study showed that fish oil reduced the use of NSAIDs by 75% in RA patients and reduced inflammation-causing chemicals by up to 41%.⁴

When you add these benefits to the others known to be associated with fish oil like lowering triglycerides, “thinning” the blood (reducing the risk of clots), and benefitting both the heart and brain (60% of the brain is fat and half of that is DHA), there is no doubt that it’s the king of joint supplements.

When taking fish oil supplements, it is also a good idea to take vitamin E (3 mg for every 1 gram of fish oil) to protect against oxidation.⁵ A garlic supplement can also be taken to prevent increased levels of LDL cholesterol.

References

1. Mayo Clinic, National Standard Patient Monograph 2008.
2. Geusens, P et al. Arthritis & Rheumatism, 37:824-829, 1994.
3. Kremer, JM et al. Ann Int Med. 106:497-503, 1987.
4. Darlington, LG and Stone, TW, Brit J Nutr. 85:251-269, 2001.
5. Cleland, LG et al. J Rheum. on-line, 2006.

[Ed. Note: Dr. Bill is William Thomas Stillwell, MD, FACS, FICS, FAAOS, FAANAOS, FAAPGS, a board certified orthopaedic surgical specialist, President and CEO of Dr. Bill's Clinic, Inc. and author of the new healing program, How to Avoid  Knee  Surgery. To learn more, click here.]

Cutting Edge Fitness:

10 Beginner Tips for Safe Workouts

By Craig Ballantyne

When my client Carrie first came to me, she was injured. Only three weeks earlier she had made up her mind to lose weight and starting running for 45 minutes per day. But this was not a good idea, given that she hadn’t run in years and was 20 pounds overweight.

After only a few workouts, she had developed a muscle strain in her upper thigh and it required weeks of rehabilitation to heal. This made our fat burning workouts more difficult because she couldn’t do interval training and some of the bodyweight exercises I use with all of my clients.

Over time, Carrie healed and she lost fat with my short burst workouts. However, no one should have to get hurt like Carrie did using a traditional weight loss program.

It bugs me that so many trainers still recommend long, slow cardio workouts for fat loss, when research shows them to be relatively ineffective — and experience shows that cardio often just lands folks in the doctor’s office.

If I could have met Carrie before she started running, here are 10 tips I would have given her to lose fat fast and without getting hurt.

1. It is very important for all of us to train conservatively and not overdo things. If you are doing resistance training, and everyone should, don’t do any exercise that you aren’t sure how to do. Always get personal instruction from a certified trainer.
2. Don’t do anything that hurts or “doesn’t feel right”. There are plenty of alternative exercises for any exercise in every workout program. Just ask a qualified trainer for help.
3. Whenever you start a new resistance training program, use lighter weights than normal and perform only one set per exercise. This will minimize the muscle soreness that accompanies any new program.
4. If you need extra recovery within the workout or between workouts, don’t hesitate to take it.
5. Check your ego at the gym door and start with the easier alternative exercises if appropriate, even if you have exercised in the past. The new exercises, and new style of movements will cause muscle soreness even from workouts you think “look easy”. Surprisingly, this also goes for yoga. Many beginners over-stretch and end up with injuries often associated with weight training. So no matter what you do, be conservative.
6. Do not do interval training or hard cardio more than four times per week. Even pro athletes don’t play hard every day, so why should you?
7. Never skip a warm-up. Also, instead of using a treadmill to warm-up (which is pointless), do a general bodyweight circuit of easy squats, easy pushups, and ab planks to better prepare your body for resistance training.
8. If you have any type of injury at all, get medical attention and have a professional therapist rehabilitate your injury before starting an exercise program.
9. Check with your doctor before starting any new exercise or diet program. All together now, Safety first!
10. If you decide to use running as your form of interval training, make sure you have good running shoes, always do an extra thorough warm-up, and choose a safe running surface (grass or trails rather than pavement/concrete). If you use a treadmill, please operate it safely.

Keep these 10 safety tips in mind before you start your new fat burning workout.  Train safe!

[Ed. Note: Craig Ballantyne is an expert consultant for Men's Health magazine. If you're looking to burn fat, build muscle and quickly step into the body you have always wanted with just three workouts each week, check out Craig's fat-loss system, Turbulence Training for Fat Loss.]

Healthy Recipes:

Glazed Ostrich Tenderloin

By Kelley Herring

Haven’t tried ostrich? Don’t wait any longer! This amazingly delicious, nutrient-dense food has the texture of lean beef, is ultra low in fat, and packed with protein. In fact, one serving of this easy and elegant dish provides a whopping 43 grams of muscle building, blood-sugar balancing, organic protein. Serve with my recipe for Horseradish Smashers and a fresh green salad.

The recipe for Horseradish Smashers can be found here:  http://www.totalhealthbreakthroughs.com/2007/12/

horseradish-smashers/

Serves: 10

Time to Table: 3 hours (Active Time: 30 minutes)

Benefits

Excellent source of iron, potassium, protein, selenium, zinc, vitamin B6, vitamin B12, niacin, riboflavin
Good source of magnesium
Preferences: Gluten-Free, Low Carb, Low Sugar, High Protein

Ingredients

4 lb organic, free range ostrich tenderloin
1/4 cup organic tamari
2 tbsp. organic garlic, minced
1 tbsp. organic ginger, minced
2 tbsp. freshly ground black pepper
2 tsp. organic grapeseed oil
6 cups organic chicken broth
1/2 tsp. thyme

Preparation

First, place chicken broth, thyme and 1 Tbsp. garlic in a pot and cook over medium heat until reduced by three quarters to make a demi-glace. Marinate ostrich in tamari mixed with garlic, ginger, pepper and oil for up to 2 hours. On a hot grill with lid down, sear ostrich for 2 minutes on each side. Ostrich will be almost cooked. Remove and cool.

Slice ostrich into 1/4″ medallions. Arrange half of the medallions in the pan and immediately turn them, starting with the first one placed. When all are turned, pour half the demi-glace over pan and remove ostrich to platter.  Cover loosely and place in warm oven. Repeat with balance of medallions. Serve immediately.

Nutrition Information

263 Calories, 4 g Carbohydrate,143 mg Cholesterol, 8 g Total Fat, 0 g Fiber, 43 g Protein, 533 mg Sodium, 0 g Sugars, 2 g Saturated fat, 0 trans Fat,3 g Monounsaturated fats, 2 g Polyunsaturated fats

[Ed Note: Who says dessert can't be healthy? Nutrition expert Kelley Herring's brand-new recipe e-book, Guilt-Free Desserts, reveals 40 easy-to-make, mouthwateringly delicious, 100% healthy dessert recipes you can make at home. Order today, and you'll receive the e-book Healthy Holiday Hors d'Oeuvres for free.]

In an effort to circumvent the confusion that has arisen from this plethora of symbols, an organization called the Keystone Center has brought together a veritable Who’s Who of food manufacturers (General Mills, Coca-Cola, ConAgra Foods, Kellogg, Kraft, Pepsico, Unilever, and Wal-Mart to name a few) to work with a panel of food and nutrition experts and government agencies to create a new food labeling program called Smart Choices. Foods would carry a “single trusted symbol” representing healthy food choices at the grocery store.¹

There are some positives to the Smart Choices program. For instance, on packaged and processed foods, the label will require calories per serving to be listed on the front of the package along with the number of servings in the package. That’s a good start, but in reality, the idea is better than the actual implementation, for a number of reasons.

For starters, the food recommendations say nothing about organic food choices and are based upon the 2005 USDA Dietary Guidelines, which are still recommending a low fat diet as the healthiest option. In order to qualify for the Smart Choices program, an item must have less than 35% total fat calories or less than 3 grams of fat per serving.

For any animal protein to qualify, it must be low in cholesterol and must be extra lean. But many studies show that a higher protein, lower carbohydrate eating plan is the way to go to achieve weight loss and healthier lipid profiles, regardless of a higher fat intake.2 In addition, lower carb higher protein and fat diets have the added benefit of suppressing appetite while preserving lean muscle mass.²

Speaking of carbohydrates, the program is supposed to disqualify foods that have more than 25% of their calories coming from added sugars, but they allowed some exceptions — breakfast cereals and sweetened milk or dairy products– which can have up to 12 grams of added sugar per serving regardless of what the percentage works out to be.

Why exempt a higher sugar breakfast cereal and chocolate milk? The rationale was that it will increase a person’s intake of these “nutritious” foods because of enhanced palatability. What they are really saying is that a lot of kids won’t eat breakfast cereal or drink milk unless it means being able to eat the sugar-laden versions. I’m sorry, but let’s call a spade a spade. Added sugars are ridiculously bad for us, period. I don’t care if it gets the kids to eat more of these foods or not. It sends the wrong message, and in the end is bad for them.

Finally, and maybe most importantly, a stamp of approval on a food implies that it is good for anyone, no matter what. Clearly there are circumstances that will supersede that symbol. For instance, if you are insulin resistant, carbs (even including whole grains) should be limited until you balance your blood sugar, insulin, triglycerides, blood pressure, etc.

The waters get very muddied when food manufacturers, health organizations, and governments try to explain the intricacies of diet with broad advice such as 2005 Dietary Guidelines for Americans — “eat more whole grains.” This advice may benefit an active teenager who changes their white bread to whole wheat, but will not improve, and may even hurt, the health parameters of an overweight sedentary individual if they don’t understand the exceptions.

And what about food sensitivities or allergies? In our experience, food allergies and sensitivities often stop weight loss in people. Cheese made from cow’s milk, whether it has a low-fat stamp of approval or not, and wheat whether it is whole grain or not, may be a problem for some people.

The bottom line is, food choices need to be individualized as much as possible and need to follow current health issues instead of a one-size-fits-all approach, which isn’t even based on the most recent science.

References

1. Found online at: www.smartchoicesprogram.com
2. Volek J and Feinman R. Nutr and Metab 2005 Vol 2, p 31.

[Ed. Note: Laura B. LaValle, RD, LD is presently the director of dietetics nutrition at LaValle Metabolic Institute (formerly part of Living Longer Institute). She offers personal nutritional counseling at LMI for clients who need help with their diet in relation to illness or disease. Laura also provides educational services in the areas of health promotion, wellness, and disease prevention. To learn more, click here.]

With all the new information on its disease-preventing benefits, many researchers suggest that the Daily Recommended Intake (DRI) for vitamin D should be raised from 400 IUs to a minimum of 1000 IUs. And further studies have found that toxicity is really a non-issue.7 So, no longer are we disputing that the DRI is far too low. Instead, the focus has turned to making sure you are getting enough.

Most of us know that vitamin D is made from cholesterol in the body. Sun exposure is the catalyst that makes this happen. When sun hits the body, cholesterol in the skin is converted to vitamin D. To get enough vitamin D, we are told that we need from 5 to 30 minutes of sun exposure between 10 AM and 3 PM at least twice a week to the face, arms, legs, or back — without sunscreen. But that’s only if you live below the 42° latitude marker. (In the US, that line runs from Northern California to Boston.)

But even that may not be enough. In my practice I have noticed that many of our patients, even those who live in sunny climates like Florida and get plenty of sun, still have low serum vitamin D levels when we test them. A new study out of the University of Wisconsin found similar results; when they tested young adults who live in Hawaii and were getting plenty of sun exposure, 51% came back with low serum levels.

If you don’t have accessibility to sunlight year-round or even if you do, what should you do?

Those living in Japan may have one answer. Even though they have limited exposure to sunlight, their cancer incidence is quite low due to a diet high in fatty fish — a good source of vitamin D. Individuals living in Sweden may have an even better solution. A study of middle-aged and elderly Swedish women found that those who took vitamin D supplements and ate 2 to 3 servings of fatty fish per week increased their vitamin D stores by 45%!

Cod liver oil is the best source of vitamin D, but other oily fish such as salmon, mackerel, tuna, and sardines are good options too. (Fortified dairy is also a source, but would not be acceptable for those of you who have chosen to remove dairy from your diet.)

(Source: http://ods.od.nih.gov/factsheets/vitamind.asp#h3).

Of course anytime fish consumption is recommended, there is always the mercury concern. Although that is a concern, studies still show that a couple of servings of fish per week seem to have more benefits than risks.

In the end, I believe we will find that we need both sunlight and dietary sources to hit every nuance of optimal vitamin D intake, because that’s the cycle found in nature — sun in combination with fish. So when it comes to having optimal vitamin D stores, get some sunlight. However, monitor blood levels and if they are not at least 25 ng/mL or above, eat fatty fish or cod liver oil in combination with vitamin D3 supplements to keep your levels high enough. If you don’t like fish, use supplements alone. Just be sure you are getting enough!

[Ed. Note: James LaValle is the founding Director of the LaValle Metabolic Institute, one of the largest integrative medicine practices in the country. Dr. LaValle is the author of The Metabolic Code Diet: Unleashing the Power of Your Metabolism for Lasting Weight Loss and Vitality and the Executive Editor of THB's The Healing Prescription. Let 2009 be the year to unleash the power of your metabolism. To sign up for "free" access to this exclusive, insider teleconference with Dr. LaValle, click here.]

Vitamin D: Can You Get Enough?

By James LaValle, R.Ph, ND, CCN

Looking back at 2008, I vote for vitamin D as the biggest nutrition news of the year. We all knew vitamin D was needed for optimal bone formation and maintenance, but I don’t think anyone really appreciated its full importance for our health. From cancer to heart disease prevention to protection against autoimmunity, vitamin D may very well be the most important nutrient to get enough of.

With all the new information on its disease-preventing benefits, many researchers suggest that the Daily Recommended Intake (DRI) for vitamin D should be raised from 400 IUs to a minimum of 1000 IUs. And further studies have found that toxicity is really a non-issue.7 So, no longer are we disputing that the DRI is far too low. Instead, the focus has turned to making sure you are getting enough.

Most of us know that vitamin D is made from cholesterol in the body. Sun exposure is the catalyst that makes this happen. When sun hits the body, cholesterol in the skin is converted to vitamin D. To get enough vitamin D, we are told that we need from 5 to 30 minutes of sun exposure between 10 AM and 3 PM at least twice a week to the face, arms, legs, or back — without sunscreen. But that’s only if you live below the 42° latitude marker. (In the US, that line runs from Northern California to Boston.)

But even that may not be enough. In my practice I have noticed that many of our patients, even those who live in sunny climates like Florida and get plenty of sun, still have low serum vitamin D levels when we test them. A new study out of the University of Wisconsin found similar results; when they tested young adults who live in Hawaii and were getting plenty of sun exposure, 51% came back with low serum levels.

If you don’t have accessibility to sunlight year-round or even if you do, what should you do?

Those living in Japan may have one answer. Even though they have limited exposure to sunlight, their cancer incidence is quite low due to a diet high in fatty fish — a good source of vitamin D. Individuals living in Sweden may have an even better solution. A study of middle-aged and elderly Swedish women found that those who took vitamin D supplements and ate 2 to 3 servings of fatty fish per week increased their vitamin D stores by 45%!

Cod liver oil is the best source of vitamin D, but other oily fish such as salmon, mackerel, tuna, and sardines are good options too. (Fortified dairy is also a source, but would not be acceptable for those of you who have chosen to remove dairy from your diet.)

(Source: http://ods.od.nih.gov/factsheets/vitamind.asp#h3).

Of course anytime fish consumption is recommended, there is always the mercury concern. Although that is a concern, studies still show that a couple of servings of fish per week seem to have more benefits than risks.

In the end, I believe we will find that we need both sunlight and dietary sources to hit every nuance of optimal vitamin D intake, because that’s the cycle found in nature — sun in combination with fish. So when it comes to having optimal vitamin D stores, get some sunlight. However, monitor blood levels and if they are not at least 25 ng/mL or above, eat fatty fish or cod liver oil in combination with vitamin D3 supplements to keep your levels high enough. If you don’t like fish, use supplements alone. Just be sure you are getting enough!

[Ed. Note: James LaValle is the founding Director of the LaValle Metabolic Institute, one of the largest integrative medicine practices in the country. Dr. LaValle is the author of The Metabolic Code Diet: Unleashing the Power of Your Metabolism for Lasting Weight Loss and Vitality and the Executive Editor of THB's The Healing Prescription. Let 2009 be the year to unleash the power of your metabolism. To sign up for "free" access to this exclusive, insider teleconference with Dr. LaValle, click here.]

Healthy Nutrition:

“Smart Choices” Program is Not So Smart

By Laura LaValle, RD, LD

Wouldn’t it be nice if you could go to the store and know exactly which foods are healthy for you and which aren’t? That’s the idea behind recent “stamps of nutrition approval” you’ve seen popping up all over food packages lately. For instance, the Best Life Diet has a symbol they place on a number of foods they have approved. Food manufacturers have also been making their own “good nutrition choice” type stamps.

In an effort to circumvent the confusion that has arisen from this plethora of symbols, an organization called the Keystone Center has brought together a veritable Who’s

Who of food manufacturers (General Mills, Coca-Cola, ConAgra Foods, Kellogg, Kraft, Pepsico, Unilever, and Wal-Mart to name a few) to work with a panel of food and nutrition experts and government agencies to create a new food labeling program called Smart Choices. Foods would carry a “single trusted symbol” representing healthy food choices at the grocery store.¹

There are some positives to the Smart Choices program. For instance, on packaged and processed foods, the label will require calories per serving to be listed on the front of the package along with the number of servings in the package. That’s a good start, but in reality, the idea is better than the actual implementation, for a number of reasons.

For starters, the food recommendations say nothing about organic food choices and are based upon the 2005 USDA Dietary Guidelines, which are still recommending a low fat diet as the healthiest option. In order to qualify for the Smart Choices program, an item must have less than 35% total fat calories or less than 3 grams of fat per serving.

For any animal protein to qualify, it must be low in cholesterol and must be extra lean. But many studies show that a higher protein, lower carbohydrate eating plan is the way to go to achieve weight loss and healthier lipid profiles, regardless of a higher fat intake.2 In addition, lower carb higher protein and fat diets have the added benefit of suppressing appetite while preserving lean muscle mass.²

Speaking of carbohydrates, the program is supposed to disqualify foods that have more than 25% of their calories coming from added sugars, but they allowed some exceptions — breakfast cereals and sweetened milk or dairy products– which can have up to 12 grams of added sugar per serving regardless of what the percentage works out to be.

Why exempt a higher sugar breakfast cereal and chocolate milk? The rationale was that it will increase a person’s intake of these “nutritious” foods because of enhanced palatability. What they are really saying is that a lot of kids won’t eat breakfast cereal or drink milk unless it means being able to eat the sugar-laden versions. I’m sorry, but let’s call a spade a spade. Added sugars are ridiculously bad for us, period. I don’t care if it gets the kids to eat more of these foods or not. It sends the wrong message, and in the end is bad for them.

Finally, and maybe most importantly, a stamp of approval on a food implies that it is good for anyone, no matter what. Clearly there are circumstances that will supersede that symbol. For instance, if you are insulin resistant, carbs (even including whole grains) should be limited until you balance your blood sugar, insulin, triglycerides, blood pressure, etc.

The waters get very muddied when food manufacturers, health organizations, and governments try to explain the intricacies of diet with broad advice such as 2005 Dietary Guidelines for Americans — “eat more whole grains.” This advice may benefit an active teenager who changes their white bread to whole wheat, but will not improve, and may even hurt, the health parameters of an overweight sedentary individual if they don’t understand the exceptions.

And what about food sensitivities or allergies? In our experience, food allergies and sensitivities often stop weight loss in people. Cheese made from cow’s milk, whether it has a low-fat stamp of approval or not, and wheat whether it is whole grain or not, may be a problem for some people.

The bottom line is, food choices need to be individualized as much as possible and need to follow current health issues instead of a one-size-fits-all approach, which isn’t even based on the most recent science.

References

1. Found online at: www.smartchoicesprogram.com
2. Volek J and Feinman R. Nutr and Metab 2005 Vol 2, p 31.

[Ed. Note: Laura B. LaValle, RD, LD is presently the director of dietetics nutrition at LaValle Metabolic Institute (formerly part of Living Longer Institute). She offers personal nutritional counseling at LMI for clients who need help with their diet in relation to illness or disease. Laura also provides educational services in the areas of health promotion, wellness, and disease prevention. To learn more, click here.]

Healthy Recipes:

Cheesy Squash & Cornmeal Casserole

By Laura LaValle, RD, LD

This side dish will appeal to everyone in the family. As a low carber, watch your serving size, but enjoy this nutritious veggie-added alternative to rice or potatoes.

Time to table: 30 minutes

Serves: 6

Healing Nutrient Spotlight

Good source of calcium, thiamin, and folate

Ingredients*

1 T. olive oil
2 tsp. butter
1 cup grated squash, any kind
1/2 medium onion, diced
2 T. fresh parsley, chopped fine
1 tsp. sea salt
1/2 tsp. pepper
3/4 cup cornmeal
3/4 cup cold water
2 1/4 cups chicken broth

*Choose organic ingredients for optimum nutrition.

Preparation

In a covered saucepan, start heating chicken stock and salt. While the broth is heating, warm the olive oil in a skillet on low heat and add diced onions stirring and cooking until the onions are softened. Then add the squash, parsley, and pepper and cook for about 5 more minutes, stirring frequently. If the vegetables start to stick, add a little bit of water while stirring. Remove from heat, add the butter and stir it in to mix with the vegetables. Cover and set aside.

In a small bowl, mix cornmeal and cold water. Once the chicken stock comes to the boil, slowly pour in cornmeal and water mixture while stirring well. Cook for 5 minutes, stirring continuously so cornmeal won’t stick. Cover and cook on low heat for about 5 minutes stirring occasionally to cook it down to a cream of wheat-type consistency. When the cornmeal is ready, stir in the sautéed vegetables and mix well.

Pour the cornmeal and vegetable mix into a small casserole dish and top with grated Pecorino (sheep’s milk) Romano. Put under the broiler in your oven for 2 or 3 minutes to melt the cheese. Remove from oven, allow to cool a bit, and enjoy! This recipe can be made with grits as well. Just follow package instructions for grits preparation after cooking vegetables and go from there.

Nutrition

150 calories, 7 g protein, 15 g carbohydrates, 7 g fat, 3 g saturated fat, 2 g monounsaturated fat, 1 g polyunsaturated fat, 11 mg cholesterol, 2 g fiber,

250 IU vitamin A, .15 mg thiamin, .10 mg riboflavin, 1.11 mg niacin, 40 mcg folate, 6 mg vitamin C, 100 mg calcium, 1.58 mg iron, 13 mg magnesium, 155 mg potassium, 1.46 mcg selenium, 535 mg sodium, .21 mg zinc

[Ed. Note: Laura B. LaValle, RD, LD is presently the director of dietetics nutrition at LaValle Metabolic Institute (formerly part of Living Longer Institute). She offers personal nutritional counseling at LMI for clients who need help with their diet in relation to illness or disease. Laura also provides educational services in the areas of health promotion, wellness, and disease prevention. To learn more click here.]

Time to table: 30 minutes

Serves: 6

Healing Nutrient Spotlight

Good source of calcium, thiamin, and folate

Ingredients*

1 T. olive oil
2 tsp. butter
1 cup grated squash, any kind
1/2 medium onion, diced
2 T. fresh parsley, chopped fine
1 tsp. sea salt
1/2 tsp. pepper
3/4 cup cornmeal
3/4 cup cold water
2 1/4 cups chicken broth

*Choose organic ingredients for optimum nutrition.

Preparation

In a covered saucepan, start heating chicken stock and salt. While the broth is heating, warm the olive oil in a skillet on low heat and add diced onions stirring and cooking until the onions are softened. Then add the squash, parsley, and pepper and cook for about 5 more minutes, stirring frequently. If the vegetables start to stick, add a little bit of water while stirring. Remove from heat, add the butter and stir it in to mix with the vegetables. Cover and set aside.

In a small bowl, mix cornmeal and cold water. Once the chicken stock comes to the boil, slowly pour in cornmeal and water mixture while stirring well. Cook for 5 minutes, stirring continuously so cornmeal won’t stick. Cover and cook on low heat for about 5 minutes stirring occasionally to cook it down to a cream of wheat-type consistency. When the cornmeal is ready, stir in the sautéed vegetables and mix well.

Pour the cornmeal and vegetable mix into a small casserole dish and top with grated Pecorino (sheep’s milk) Romano. Put under the broiler in your oven for 2 or 3 minutes to melt the cheese. Remove from oven, allow to cool a bit, and enjoy! This recipe can be made with grits as well. Just follow package instructions for grits preparation after cooking vegetables and go from there.

Nutrition

150 calories, 7 g protein, 15 g carbohydrates, 7 g fat, 3 g saturated fat, 2 g monounsaturated fat, 1 g polyunsaturated fat, 11 mg cholesterol, 2 g fiber,

250 IU vitamin A, .15 mg thiamin, .10 mg riboflavin, 1.11 mg niacin, 40 mcg folate, 6 mg vitamin C, 100 mg calcium, 1.58 mg iron, 13 mg magnesium, 155 mg potassium, 1.46 mcg selenium, 535 mg sodium, .21 mg zinc

[Ed. Note: Laura B. LaValle, RD, LD is presently the director of dietetics nutrition at LaValle Metabolic Institute (formerly part of Living Longer Institute). She offers personal nutritional counseling at LMI for clients who need help with their diet in relation to illness or disease. Laura also provides educational services in the areas of health promotion, wellness, and disease prevention. To learn more click here.]

Serves : 6

Time to Table : 3.5 hours (active time: 30 minutes)

Benefits

Excellent source of protein, selenium, niacin

Good source of calcium, fiber, iron, magnesium, potassium, zinc, vitamin C, folate

Preferences: Gluten-Free, Low Sugar, High Protein

Ingredients

4 boneless, skinless organic chicken thighs
4 ounces hot green chilies, drained
2 cloves organic garlic, minced
1 organic yellow onion, diced
2 15-oz. cans organic diced tomatoes, including juice|
1 cup organic chicken broth
1 tsp cumin
2 Tbsp. fresh cilantro leaves, chopped
Juice of 1 organic lime
4 organic corn tortillas, sliced into 1/4 inch strips
1/2 cup shredded organic Monterey Jack cheese
1 organic avocado, diced

Directions

Place chicken in slow cooker. Combine chilies, garlic, onion, tomatoes, chicken broth and cumin in a small bowl. Pour mixture over chicken. Cook on High for 3 hours. When chicken is tender, use the tines of 2 forks to shred the meat. Adjust seasonings adding additional water if necessary. Just before serving, add tortillas and cilantro to slow cooker. Stir to blend. Serve in soup bowls, topping each serving with cheese, avocado and a squeeze of lime juice.

Nutrition Information

241 Calories, 17 g Carbohydrate, 50 mg Cholesterol, 11 g Total Fat, 3 g Fiber, 18 g Protein, 386 mg Sodium, 3 g Sugars, 4 g Saturated fat, 0 trans Fat, 5 g Monounsaturated fats, 1 g Polyunsaturated fats

Reference

1. May 2007, Allergy Consumer Report .

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One of the most common uses of raspberry is for women’s issues because it is an excellent uterine tonic. In both Chinese and European herbal medicine, raspberry leaf tea is a classic herbal preparation for pregnant women. In the 1940s, British researchers found that raspberry relaxes muscle spasms in the uterus.

In Chinese medicine, a cup of raspberry leaf tea is recommended to be taken 1/2 hour before meals to prepare for childbirth and to help prevent miscarriage. Raspberry leaf tea is also known for its ability to help with heavy cramping during menstruation.¹ It has also been shown to relax tight uterine muscles and tighten relaxed uterine muscles.² (If you elect to use this herb during pregnancy, please do consult with a physician who is knowledgeable about herbal remedies.)

Dr. John Christopher, who is famous for herbal formulations teaches:³

“Both the leaves and fruit are high in citrate of iron, which is the active alterative , blood-making, astringent and contractile agent for the reproductive area. The tea is a valuable and effective agent for female menstrual area. The tea is a valuable and effective agent for female menstrual problems decreasing menstrual flow without stopping it. …Raspberry leaves stimulate, tone and regulate before and during childbearing, assisting in contractions and checking hemorrhage during labor, relieving after birth pains, then strengthening, cleansing and enriching the milk of mother in the post delivery period.”

But raspberry doesn’t stop at women’s health issues. The leaves tone the mucus membranes throughout the body, soothe the kidneys and urinary tract, and are useful for stopping diarrhea and hemorrhage. And because raspberry leaf has astringent properties and contains tannins, it has been used as a remedy to stop burns from oozing. The tannins cause proteins in healing skin to cross-link and form an impermeable barrier.² The astringent properties of raspberry also make it useful as a mouthwash and a gargle for throat inflammation .

Here is a simple way to make raspberry vinegar as an additive to cough mixtures and gargles: steep 55 grams of the fruit in 1 liter of wine vinegar for two weeks and then strain. The thick red liquid has a pleasant taste and can help disguise the flavor of other herbal expectorants.⁵

References

1. Weiss, Gaea and Sharndor, Growing and Using The Healing Herbs , Wings Books; New Jersey , 1985, p. 217.
2. Balch, P, Prescription for Herbal Healing, Avery Press, New York , 2002, p. 115.
3. Christopher, Dr. John R., School of Natural Healing , Utah , 1999 (11 th printing), p. 157.
4. McIntrye, A, The Complete Woman’s Herbal Henry Holt Company; New York , 1995, p. 25.
5. Ody, P, The Complete Medicinal Herbal ; DK Publishing, New York , 1993, p. 93.

[ Ed. Note : Candace Booth has a natural health practice in Mt. Dora , Florida where she offers consultations in nutrition and overcoming disease symptoms with natural healing remedies. Her new book, How Much Fat Are You Carrying – The Ultimate Fat Loss Guide For People Who Are Sick of Diets is available on her website, www.Destinationhealthplus.com.]