Feature: What’s the perfect human diet? The one nature already designed

Yet another reason to avoid high glycemic index foods

Feeling angry? It might be a lack of omega 3s

This important trace element can help keep your muscles strong

New research shows what it takes for a happy marriage

The cancer-fighting benefits of arugula

Friday, November 23, 2007

Start Running Your Body on the Right Fuel!

By Anthony Colpo

The ultimate diet for any animal is the one designed by nature. Any competent veterinarian could tell you this. Sadly, many human doctors and nutritionists appear to be totally blind to this simple fact.

For almost our entire 2.4 million-year history, humans lived as hunter-gatherers. We lived on foods that could be eaten either raw or with a minimum of preparation. Think freshly killed meats, wild vegetables, fruits, berries and nuts. Around 10,000 years ago, human history changed forever. With the adoption of farming, the human diet underwent a massive and fundamental change in a relatively brief space of time. It went from a high-protein regimen based on meats and wild vegetation to a high-carbohydrate pattern based on cereal grains. Remember, this food source was essentially alien to the human digestive tract in its natural state.

Around 150 years ago, our diet underwent another radical change. New technologies allowed for the wide-scale production of sugar, refined flours and extracted vegetable fats. This led to the proliferation of highly processed, calorie-rich but nutrient-poor "convenience" foods.

To top it all off, perfectly healthy animal foods such as meats and eggs were denounced by health "experts." Cereal grains and other low-fat foods were promoted as the epitome of healthy eating.

The end result is that we humans now get the bulk of our calories from foods that were alien to the human digestive tract for 99.7 percent of its evolutionary history. The Food and Agriculture Organization has found that Americans now get over three-quarters of their calories from staples that were non-existent during the Paleolithic age. Cereal grains now account for 22 percent of calories. Potatoes make up 3 percent. The others: Sugar and other sweeteners (18 percent), vegetable oils (17 percent), dairy products (11 percent) and alcoholic beverages (4 percent). Nutrient-dense staples like meats, eggs, nuts, fruits, vegetables and seafood once furnished nearly all of our calories. They now provide a mere 20 percent of our daily energy intake.

Why is this so bad?

Because to function optimally, our bodies need a plentiful supply of amino acids, vitamins, minerals and trace elements. Our primary source of these elements is the food we eat. But most people shun the nutrient-rich foods we evolved on and instead eat processed foods with poor nutrient content.

Contrary to the claims of health authorities, cereal grains, whether whole or refined, are nutritional weaklings. They contain no vitamin C, no vitamin D, no B12, no vitamin A and (with the sole of exception of yellow maize) no beta-carotene. Cereal grains and legumes also contain high concentrations of substances that researchers refer to as anti-nutrients. Among these are phytate (a substance that binds to minerals and reduces their absorption by the body), pyridoxine glucoside (which has been shown to reduce the availability of vitamin B6 by 75-80 percent), substances that impair vitamin D absorption, and lectins (which may impair healthy immune function and promote leaky gut syndrome).

White flour, highly pervasive in our food supply, has a pathetically low micronutrient content. While it contains relatively high amounts of potassium and phosphorus, it contains miniscule amounts of calcium, iron, magnesium, zinc, copper, folate and vitamins B1, B2, B5, B6, E and K. White flour contains no vitamin A, D or B12. Enrichment of flour significantly boosts the iron, folate and vitamin B3 content, and also produces small increases in vitamins B1 and B2. But it does nothing to counter the numerous other nutritional shortcomings of this common staple.

In addition, white flour and finely ground whole-meal flours rate very high on the glycemic index (GI), producing sharp and rapid rises in blood glucose levels. Such rapid spikes in blood sugar are best avoided. They result in wild blood sugar swings that can play havoc with your mood, energy levels and appetite. Repeated on a long-term basis, such spikes in blood sugar set the stage for type 2 diabetes.

Foods made from white flour also have very poor satiety value, says the European Journal of Clinical Nutrition. In other words, they encourage the consumption of excess calories and increase the likelihood that you will end up overweight.

If you think the nutritional profile of white flour is bad, wait until you get a load of the sugars. Along with vegetable oils, these are the second major source of calories in the American diet. These sweeteners have virtually no micronutrient content whatsoever. They provide nothing but pure calories. Like processed flour, these refined high GI sweeteners send blood sugar levels soaring.

The overwhelming majority of vegetable oil consumed in the U.S. is in the form of soybean oil. Aside from excessive linoleic acid and modest amounts of vitamin E and K, soybean oil contains virtually no other vitamins, minerals or trace elements. And a number of animal and human studies show that linoleic-rich oils like soybean worsen one's nutritional status by decreasing the absorption of iron, zinc and copper.

Cereal grains, sweeteners and vegetable oils account for a staggering 57 percent of calories consumed in the U.S. It's little wonder that chronic degenerative disease is rife in modernized nations like America.

Animal foods contain important nutrients that simply cannot be found in plant foods. The list includes carnitine, creatine, carnosine, conjugated linoleic acid (CLA), vitamin B12 and (in the case of fatty fish) the critical long-chain omega 3 fatty acids EPA and DHA. Vegetables, nuts and fruits, meanwhile, typically feature antioxidant contents that cereal grains could not even dream of matching.

If you care about your health, start giving modern-day pseudo-foods the cold shoulder. Choose the most nutrient-rich staples you can find. Model your diet on that of our ancestors, who ate fresh meats and non-cereal plant foods.

[Ed. Note: Anthony Colpo is an independent researcher, physical conditioning specialist and author. Learn more about Anthony's latest book, The Fat Loss Bible, by clicking here]

Fatty liver is a medical condition that can occur from drinking too much alcohol. New research shows that that it can also occur with eating too many high glycemic index foods.

Deposits of fat in the liver harm the organ's capacity to filter blood. This can progress to cirrhosis of the liver and permanent liver failure. Fatty liver is very dangerous. And it comes on silently.

There are drugs that help re-sensitize the body to insulin. And studies show that they significantly reduce fat deposits in the liver. However, the drugs also caused further weight gain.  So scientists are still looking for other options.

You can prevent and even reverse insulin resistance with proper nutrition and exercise.  If you can get insulin working again, existing fatty liver can be reversed.

What can you do?

1. Stop eating refined sugars and carbohydrates, especially if you are already overweight or have insulin resistance.
2. Stop eating or drinking foods with high fructose corn syrup. Fructose converts easily to triglycerides, the fats that store in the liver and fat cells.
3. Exercise regularly. Exercise helps burn excess glucose to remove it from the blood before it's converted to fat.
4. Take chromium supplements. This essential trace mineral helps insulin receptors to do their job. USDA studies found that chromium histidine and chromium picolinate were the best-absorbed forms of chromium. Make sure you are getting at least 100 to 200 mcg per day for prevention. Anyone who has a history of high sugar consumption may benefit from higher initial dosages of 200 to 400 mcg. In existing insulin resistance, studies show that 1000-1200 mcg is needed to improve blood glucose and insulin levels and improve lipid profiles.  (If you are currently on medication for blood sugar and want to try chromium, work with a medical professional who can help you monitor your blood sugar levels and medication needs.)
5. Try milk thistle (80 percent silymarin). It helps to keep the cells of the liver regenerating and helps detoxify the liver. It can also help protect the liver from daily insults from the environment or medications. I recommend 300 to 600 mg per day.
6. Take probiotics (good flora). A recent study showed that alterations in gut flora could improve insulin resistance and the development of non-alcoholic fatty liver. 

[Ed. Note: Jim LaValle is an educator, clinician and industry consultant in the field of integrative healthcare. He is a licensed pharmacist, board certified clinical nutritionist and doctor of naturopathic medicine with more than 20 years clinical practice experience in the field of natural therapeutics and functional medicine. Named one of the "50 Most Influential Druggists" by American Druggist for his work in natural medicine, LaValle has authored 13 books, including his latest, Cracking the Metabolic Code. For more information, click here.]

Nobody doubts the benefits of omega 3's  on heart health anymore. But these important fatty acids also affect mood and behavior. New research shows that low levels of omega-3 fatty acid can make both depressive and aggressive disorders worse.

Depression and aggression are frequently found together. The common factor may be a low level of serotonin. It's well established  that omega 3 supplementation may improve depression. Researchers at the National Institute on Alcohol Abuse and Alcoholism wanted to see if omega 3's might  have a positive effect on aggressive behavior as well.

They examined dozens of studies. "In human adults and children, clinical studies suggest that supplementation with omega 3 fatty acids may reduce aggressive, impulsive and depressive behaviors," they write.

This only adds to previous research, which has demonstrated:

• Hostility and depression scores were reduced by a high fish diet over the course of five years.
• Greater seafood consumption is associated with lower scores on a test of hostility.
• A greater number of behavior problems, temper tantrums and sleep problems occur in 6-12 year old boys with lower total omega-3 fatty acid concentrations.

You can get plenty of the omega 3 fatty acids EPA and DHA by eating fish a few times a week or by taking fish oil capsules. Flax and flaxseeds don't provide EPA and DHA, but they do provide alpha linolenic acid. This also has health benefits. A good over-the-counter brand is Barlean's Forti-Flax or Barlean's Flaxseed Oil.

[Ed. note: Dr. Bowden is a nationally known expert on weight loss, nutrition and health. He's a board certified nutrition specialist with a Master's degree in psychology. Dr. Bowden is also a life coach, motivational speaker, former personal trainer and author of the award-winning book, Living the Low Carb Life. For more information, click here.]

Before I heard about Dr. Sears' breakthrough fat buster, I thought I was doomed to be tired and overweight... And let me tell you another thing: I love to eat.

Turns out, Dr. Sears' plan is based on decades of clinical research. It all boils down to this: In just 10 minutes you can activate your body's natural fat burner. This kicks off up to 24 hours of fat burning in an easy-to-follow plan. You can't lose with this one...

To read more my personal story click HERE...

There's an interesting study in the October issue of Personality and Social Psychology. Researchers have "discovered" what makes people happily married. It's when the number of positive experiences with their spouse is roughly three times the number of negative encounters in day-to-day life.

This statistic confirms common sense. But it sheds little light on what makes a positive encounter. It doesn't tell what we can do to increase the number of positive interactions with a romantic partner. But I can.

My research on emotional well-being has shown that to be satisfied with a romantic relationship we need to regularly have interactions that provide the following three things:

• Affirmation -- feedback we get from our partner that tells us we are adequate, competent, acceptable, desirable and loveable human beings.
• Companionship -- sharing some experience we both enjoy.  
• Intimacy -- sharing aspects of ourselves that could result in ridicule, rejection or embarrassment, and our partner continues to affirm us.
  

This clearly shows you the steps to take to become a more attractive partner. First, make an effort to affirm your partner several times a day. Give a kiss. Say what you find attractive about your partner. Mention what a nice job he or she is doing with everyday activities like cooking, shopping, housekeeping, washing the car or paying bills. Thank your partner for going to work each day and bringing home the money that helps keep you happy.

You can increase companionship by spending more time with your partner. Share a meal. Sit in the same room when reading or watching television. Go along on the next trip to the grocery or the hardware store. Suggest dinner and a movie, a play, a museum or a sporting event.  

Get more intimacy with unexpected sex. Tell your partner what you like him or her to do when you are making love. Ask your partner how you could provide more pleasure.

Do all these things, and you'll be able to say you are happily married.

[Ed. Note: Dr. Douglas Ramm is a psychologist, philosopher, author and leading researcher in the field of emotional well-being, contentment and life satisfaction. He has appeared on numerous radio and television talk shows where he shares insights for enhancing quality of life. Discover how to enhance yours here.]

It's considered normal to lose muscle mass and strength as we age. But why? One reason may be related to a mineral called selenium. A recent study reports that older adults with the lowest levels of this trace element in their blood were twice as likely to have muscle weakness around the hands, hips, and knees as those with the most selenium.

The body uses selenium to create proteins called selenoproteins, antioxidants that protect cells from damage. The researchers suspect that low levels of selenoprotein may lead to loss of strength. They published their study in the American Journal of Clinical Nutrition.

More research needs to be done to see if increasing selenium consumption will help ward off weakness. For now, it wouldn't hurt to be sure you get the recommended daily allowance of selenium, which isn't much -- just 55 micrograms a day. Good food sources include meat and seafood, such as beef, chicken, turkey, cod and tuna.

[Ed. Note: Are you vitamin-D deficient? Most of the population is. Yet this powerful vitamin can help protect you from many of the life-threatening diseases that plague modern men and women. Fortunately, there's an easy way to up your vitamin D quotient. Better yet, it's free. To learn more, click here.]

Scientists have discovered a remarkable substance that has the power to prevent diabetes, stop heart disease before it starts and kill cancer cells on contact. In fact, this substance has been shown to prevent and treat more than 20 major diseases, in all!

However, more than 85% of the population is deficient at least part of the year. And believe it or not, but the medical profession and health authorities actually advise people to avoid the single greatest source for this vital substance.

Click here to learn why you probably haven't heard about this revolutionary discovery.

This arugula salad is great way to get the health benefits of cruciferous vegetables without eating broccoli. A recent study published in the Journal of Nutrition found sulforaphane, a phytonutrient found exclusively in cruciferous vegetables, stopped the growth and division of human breast cancer cells and boosted the body's production of a cancer-protective protein within 24 hours. Because sulforaphane is destroyed by heat, enjoy your cruciferous veggies, like this sumptuous salad, raw to get the maximum benefit.

Serves: 4

Time to Table: 50 minutes

Healing Nutrient Spotlight

• Sulforaphane
• Good source of calcium, folate, riboflavin, copper

 Ingredients
2 whole (2-inch diameter) organic beets
4 ounces organic goat cheese, crumbled
1/4 cup fresh basil, chopped
1 Tbsp organic red wine vinegar
4 cups organic baby arugula (try Earthbound Farm)
2 Tbsp organic extra virgin olive oil
1 dash sea salt (preferably Celtic Sea Salt)
1/2 cup organic lemon juice

Preparation
Preheat oven to 375 F. Scrub beets and slice into 1-inch slices. Sprinkle with salt. Heat a heavy, oven-proof pan over medium heat. Add one teaspoon oil to pan to coat. Add beets in a single layer. Cover with a lid or foil and transfer to oven. Roast 45 minutes or until beets are tender.

Meanwhile, prepare dressing by mixing remaining oil with vinegar, lemon juice and basil. Cool beets and slice in half. While beets can be peeled, we prefer leaving their fibrous skin on. Arrange cleaned arugula on plates or serving dish. Top with beets and goat cheese (about 1 ounce per serving). Drizzle with dressing and serve.

Nutritional Information
195 calories, 16 g total fat, 7 g saturated fat, 0 g trans fat, 7 g monounsaturated fat, 1 g polyunsaturated fat, 22 mg cholesterol, 279 mg sodium, 8 g carbohydrate, 2 g fiber, 4 g sugars, 7 g protein

Top

Click here to refer a friend and receive a free Total Health Breakthroughs special report!

Since our launch at the end of July, we've gotten some great feedback from our readers.

We'd like to hear from you about your favorite article, what you'd like to read more of, or anything else you'd like to share with us about Total Health Breakthroughs.

Your feedback is welcomed! You can email us at support@totalhealthbreakthroughs.com.