Tuesday, February 26, 2008

Are Milk and Dairy Products Really "Super Foods"?
Not If You Have Food Sensitivities

By James LaValle, R.Ph, CCN, ND

Food allergies, food sensitivities, and food intolerances are three types of reactions you can have to foods.  They can wreak havoc in your body and occur without you even realizing it. 

What does this have to do with milk and dairy products?  Milk and other foods made from it, like cheese and yogurt, are allergenic foods.  In fact, cow's milk foods are among the eight foods that account for 90% of all food allergies.  But, in spite of this, dairy products have been promoted as real "super foods," with reports claiming that milk and dairy products help build strong bones.  More recently, dairy products were touted as helping with weight loss.  Yogurt (containing certain strains of probiotics) is claimed to relieve gas and bloating.

You read about the food and the claimed health benefits and you automatically think the food will be good for you.  The problem is, the claims cannot be broadly applied to everyone. If you have any type of sensitivity to milk, dairy products could be the cause of the very symptoms you are trying to prevent. 

For example, a woman I know had been drinking the recommended 3 to 4 glasses of milk a day and had not lost any weight.  When she stopped her dairy consumption, she lost 20 pounds within a few weeks (with no other diet or exercise changes)!

One of the little known side effects of food sensitivities can be weight gain.  Because she lost weight when she stopped cow's milk, this woman was, in all likelihood, sensitive to cow's milk. I have had numerous patients who have had this same experience.  And the truth is, not all studies have shown that consuming milk and other dairy products helps with weight loss.^2,3

Needless to say, this woman was quite disillusioned, and she's not the only one. In the news last week was a report of a woman suing a yogurt company because she feels that the claims that their yogurt will reduce gas and bloating are overstated (apparently it didn't help her!).⁵ Frankly, I am surprised there is not more fallout from this kind of functional food hype.

Here's why -- not only can foods induce allergies or sensitivities, another category of food reactivity called intolerances can cause gas and bloating. Lactose intolerance, an inability to digest the sugar in cow's milk, is the most common food intolerance.  (Estimates are that 15 to 70% of people are lactose intolerant.)

Probiotics in yogurt predigest some of the lactose, but for a very intolerant person it may not be enough to prevent the gas and bloating. So whether it is from allergies, sensitivities, or intolerances, dairy products may not live up to what you read in the headlines.

In fact, food allergies in general are on the rise and some researchers feel this is one of the most under-explored areas in medicine today.¹ Dairy products are only one of the most common allergenic foods.  Wheat, different types of nuts, fish, shellfish, eggs, and soybeans are others.  

When your body reacts negatively to foods, it can contribute to a wide array of health problems beyond the classic symptoms (watery eyes and runny nose).  These can include weight management difficulties, fatigue, joint pain, worsened asthma, and skin problems.

Food sensitivities can even contribute to the development of an array of autoimmune conditions like lupus and rheumatoid arthritis, which are now affecting up to 1 in 5 Americans, making it more common than cancer or heart disease.⁴

Because the disruptions in the body from food reactions can seriously compromise your health and send your metabolism in a downward spiral, you should take the time to find out if they might be an issue for you.  But it isn't always easy.  A problem with overcoming food sensitivities is that they can be difficult to identify.  

One immune response in particular, elevated IgG antibodies, often brings a delayed response.  You can eat the food and not get a symptom for 2 to 3 days.  In the case of weight gain -- another symptom of food sensitivity -- it just occurs gradually over time. 

Testing is available for two of the immunoglobulins (called IgG and IgE) that can become elevated in response to foods.  A home test kit called a blood spot analysis is available for IgG.  You can also get a comprehensive workup from a health practitioner in your area. 

Today, at LMI, we estimate that at least a third of the people we treat are affected by some type of reactivity to foods. So, be aware.  Food allergies could be an underlying cause of health problems for you.

References

1. Taylor, S.  http://www.fao.org/DOCREP/003/X7133M/x7133m03.htm.
2. Rajpathak S, et al.  Mar. 2006 Am J of Clin Nutr.
3. http://www.usatoday.com/news/health/2006-03-08-got-milk_x.htm.
4. http://www.aarda.org/about_aarda/aarda_mission.php.
5. http://www.cbc.ca/consumer/story/2008/01/24/probiotics-dannon.html.

[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.]

I'm sure you don't need me to tell you cardiovascular activities such as running, cycling, and skipping are good for your heart and arteries. And unless you've been living under a rock for the last few decades, you'll know that performing cardio on a regular basis is a great way to boost your calorie expenditure and help get rid of excess body fat.

But do you know which type of cardio training gives the best results for fitness and fat loss? Should you train harder but for a shorter duration, or put in a more moderate effort over a longer duration? Many people believe that endless hours of exercise give the best results, but science shows otherwise.

Repeated studies have shown that shorter bouts of cardio performed at higher intensity (e.g. fast running or cycling) are superior to longer bouts performed at lower intensities (e.g. jogging or slow cycling). Shorter and harder cardio produces better fitness gains, burns more fat, and helps avoid the muscle breakdown that typically occurs during cardio of excessive duration. (Compare the muscular physique of a sprinter with the emaciated physique of a marathon runner).^1-3

There are two ways in which you can boost the intensity of your cardio sessions while reducing their duration. You can simply run or ride faster, or you can intersperse brief bursts of very high intensity effort with low intensity activity. The former style of training is known as High Intensity Interval Training (HIIT) and is enjoying a rapid surge in popularity due to its superior effects on fitness outcomes.

Perhaps the most famous HIIT protocol is that devised by Japanese exercise physiologist Izumi Tabata. The Tabata protocol was developed using stationary cycling, and is structured as follows:

1. Perform 4 minutes of stationary cycling at 50% of maximum effort, then;

2. Perform a 20-second sprint at 100% of maximum effort, then;

3. Perform 10 seconds of stationary cycling at 50% of maximum effort, then;

4. Repeat steps 2 and 3 until you have performed a total of 8 x 20-second sprints, then;

5. Cool down with a further 4 minutes of stationary cycling at 50% of maximum effort.

When the Tabata HIIT protocol was compared with low intensity stationary cycling, both improved maximum oxygen consumption but only HIIT improved anaerobic performance. What's more, HIIT produced these superior results in a much more time efficient manner. The low intensity group trained for 60 minutes 5 times per week, while the HIIT group trained for only 12 minutes 5 times a week!⁴

When the Tabata protocol was compared with a 30-second sprint/2-minute rest HIIT routine, the former taxed both aerobic and anaerobic capacity significantly more than the latter.⁵ According to Tabata, "Six to 8 very hard 20 second intervals with 10 second rest periods may be one of the best possible training protocols".

A word of warning -- HIIT is tough stuff! Although it is the most effective and time efficient method for improving fitness, some people will simply be unwilling to regularly train at the intensity level inherent in high-level HIIT protocols. Even Izumi Tabata has pointed out that his protocol was designed with elite level athletes in mind.  Many laypersons will not have the mental fortitude to perform such intense cardio on a regular basis. If that's the case, it's best to stick with either steady-state cardio performed at a relatively high intensity or an HIIT routine where the high intensity phases do not approach 100% maximal effort.

If you would like to try "all-out" HIIT but are currently unfit, then I strongly suggest you begin with steady-state cardio and progress to HIIT after you have improved your fitness to a significant degree. Individuals who are currently unfit, over 35 years of age, or have a personal or family history of heart disease should seek clearance from a medical professional before beginning HIIT.

HIIT principles can still be incorporated into your cardio training if you have heart disease so long as the high-intensity phases are performed at a lower level of intensity than that employed by healthy individuals.  Researchers have found that such modified interval training was well tolerated and improved anaerobic fitness to a greater extent than the traditional cardio routine in stable cardiovascular patients.⁶ 

Again, if you have cardiovascular disease, please consult with a medical or fitness professional experienced in prescribing exercise routines for cardiovascular patients. 

In the next issue, we will focus on cardio exercise for burning calories.

References

1. Laursen PB, Jenkins DG. Sports Medicine, 2002; 32 (1): 53-73.
2. Tremblay A, et al. Metabolism, Jul, 1994; 43 (7): 814-818.
3. Tremblay MS, et al. European Journal of Applied Physiology, Aug, 2005; 94 (5-6): 505-513.
4. Tabata I, et al. Medicine and Science in Sports and Exercise, Oct, 1996; 28 (10): 1327-1330.
5. Tabata I, et al. Medicine and Science in Sports and Exercise, Mar, 1997; 29 (3): 390-395.
6. Warburton DE, et al. American Journal of Cardiology, May 1, 2005; 95 (9): 1080-1084.

[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.]

Headlines have confirmed what I have been preaching for a long time -- when it comes to carbohydrates, the kind you eat really does matter.  You can eat calorie-controlled high sugar or refined flour foods all you want (you know those popular little 100 calorie packs?), but more and more studies have found it won't get you anywhere with long term weight management, heart disease, or diabetes prevention. 

A 2005 study involving healthy people with no existing heart disease or other conditions found that the more they ate high-glycemic index foods, the more weight they gained.¹ Another study in overweight young adults found that when comparing two diets that were equal in the amount of ingested carbohydrates, the diet low in glycemic index carbs nearly doubled fat loss.²

That's because high glycemic index foods are high in glucose.  Glucose needs insulin for processing, and insulin keeps us in fat storage mode.  But beware of soft drinks and ketchup as well -- these foods are high in a simple sugar called fructose.  Fructose bypasses insulin, but it may still lead to weight gain.  Why?  Because it decreases our production of leptin, the hormone that tells us we are full, and may fail to suppress ghrelin, the hormone that makes us feel hungry.³  

So what types of carbs should we eat? A healthy lower carb diet starts with plenty of non-starchy vegetables (greens, broccoli, cauliflower, asparagus, celery etc.) and is complimented by beans and legumes.   Higher carbohydrate foods like grains, potatoes, corn, and all types of fruit (which are also high in fructose and glucose) must be eaten in limited amounts according to one's tolerance.  This is especially important for anyone with weight or insulin resistance issues.

Since emphasizing vegetables is the way to go, we need to work them in as often as possible, starting with breakfast.  The following recipe combining a low-carb vegetable with a high-quality protein is a great-tasting healthy way to start your day.

References

1. Ma, Y. American Journal of Epidemiology, Feb. 15, 2005; 161: pp 359-367.
2. McMillan-Price, J. et al. Arch Intern Med. 2006;166:1466-1475.
3. Wylie-Rosett, J. et al. Obesity Research (2004)12:124S-129S.

[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 about the LaValle Metabolic Institute click here.]

Adding vegetables to eggs makes a great low carb breakfast and helps you to get in those 6-8 vegetable servings per day.  This recipe is an excellent source of protein, folic acid, and dietary fiber and a good source of lutein and vitamin A.

Makes 2 servings

Ingredients:*

1 lb raw asparagus
1/2 T unsalted butter
1/2T extra virgin olive oil - pure pressed, organic
4 large eggs
Sea salt, to taste (optional)
Ground black pepper, to taste

*Use all organic ingredients if possible.

Directions:

In a wide pot, bring several inches of water to boil.  Add a pinch of salt if desired.  While water is heating, wash asparagus and snap off tough ends from spears right where the green part of the stalk starts to turn white.  Add asparagus to pot and cook for 5 to 8 minutes until just tender.  While asparagus is cooking heat butter and olive oil in a heavy skillet.  Add eggs and cook on medium low heat until whites are fully cooked and yolks are firm but not hard. Arrange the hot asparagus on warmed serving plates, top with the eggs and season with salt and pepper to taste.

Nutrition:
257 calories, 17 g fat, 5.5 g saturated fat, 8 g monounsaturated fat, 430 mg cholesterol, 315 mg sodium, 11 g carbohydrate, 5 g fiber, 3 g sugar, 18 g protein.

Adapted from The Moosewood Restaurant Cooks at Home, Simon & Schuster, New York.

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