Truth in Nutrition - Part 1

Today, we are taught that if we eat a “balanced diet” based on the food pyramid and get the appropriate amount of calories, we will be healthy and have an appropriate amount of body fat. This view of nutrition is far too simplistic and has some glaring problems. First, the food pyramid is not balanced. It recommends 70 percent carbohydrates, which in most cases is not balance but excess. Second, the food pyramid is based on economics, not health. The USDA set up the pyramid even though they are responsible for ensuring we have a flourishing agriculture industry. This means they have a conflict of interest when it comes to nutrition. Third, as a “one size fits all” diet, it ignores the enormous amount of bio-chemical individuality that is present in our species. Lastly, it is based on the model of calories-in-calories out. This means eating 2,000 calories a day of sugar is going to have the same effect on weight as eating 2,000 calories of chicken, which is clearly not the case. I have had many clients come to me on diets that were well below their daily caloric expenditure, and they are still able to gain or maintain their weight. For these reasons, we must re-evaluate the way we look at nutrition.

A person’s individual physiology determines how he or she reacts to nutrients. Since the beginning of time, different cultures have had to adapt to the environment in which they lived. In his book, Nutrition and Physical Degeneration, Dr. Weston A. Price documented many different indigenous cultures that had vastly different diets. He found that all of the people who had not been introduced to the food of “civilization” (i.e., processed foods and refined sugars) had very low rates of chronic disease. He also found that when members of the tribes went to live in civilization, they started to suffer the same chronic degeneration that we see as part of daily life. One example of this can be seen in the difference between the diet of the traditional Eskimo and the diet of the Quetchus Indians of South America. The Eskimo live on a diet of 90 percent fat and protein, and much of this fat is saturated. The Quetchus Indians, on the other hand, live on a diet high in fruits and vegetables but low in fat and protein. Although the diets of these two cultures are very different, they both have very low rates of chronic disease and premature mortality in their undisturbed setting. However, when an Eskimo is fed a diet high in carbohydrates and low in fat and protein, he starts to have health and weight problems. The same is found for the Quetchus Indians. Indeed, the idea of a universal diet overlooks the enormous amount of biochemical individuality and physiological diversity among individuals.

The ability of a person’s body to maintain a state of “homeostasis” is what dictates overall health. Homeostasis is the condition of a system when it is able to maintain essential variables within the limits acceptable to its own structure in the face of unexpected disturbances. In homeostasis, the body is able to maintain near perfect health, fight off almost all disease and have much less chronic degeneration. Because most of us are no longer of only one ethnic background, we must have a way to determine our “metabolic type.” This is where the metabolic typing diet comes into play. Metabolic typing recognizes nine fundamentals of homeostatic control, which include the following:

1. Autonomic nervous system - Sympathetic vs. parasympathetic
2. Carbo-oxidative system - Fast vs. slow oxidation
3. Lipo-oxidative system - Catabolic vs. anabolic
4. Electrolyte / fluid balance - Electrolyte excess vs. electrolyte deficiency
5. Acid/Alkaline Balance - Acid vs. alkaline
6. Prostaglandin Balance - Series 1 + series 3 prostaglandin’s vs. series 1 prostaglandin’s
7. Endocrine system - Pituitary vs. Thyroid vs. adrenal vs. gonad
8. Blood type - Type O vs. Type A vs. Type B vs. Type AB
9. Constitutional type - Vata vs. pitta vs. kapha

This article will focus primarily on the first six systems of homeostatic control, as these have the biggest influence on health and weight loss. Something to realize before going any further is that every system in the body will have an effect on every other system. The human body is an infinitely complex organism, but it is just that, an organism. Every body function relies on every other for its existence.

Autonomic Nervous System: Sympathetic vs. Parasympathetic

The autonomic nervous system (ANS) is responsible for the involuntary actions in the body, i.e., sweating, breathing, heart rate, etc. The ANS has two functional subdivisions; the sympathetic and the parasympathetic, which typically bring about the opposite effects on the activity of the same organs. The sympathetic stimulates and the parasympathetic inhibits. Wolcott states, “Most people are neurologically influenced more strongly by either the sympathetic or parasympathetic system but everyone is different in the degree to which their bodies are influenced.” This plays a major role in weight loss and health because if someone is sympathetic dominant and they drink a triple espresso every morning this will stimulate the sympathetic branch even more and slow down the digestion/elimination process, as well as rising cortisol, this will lead to a catabolic environment. Nutrients also have a varying effect – some will stimulate the sympathetic system thereby creating an acidic effect in the metabolism. Conversely, if a nutrient stimulates the parasympathetic it will cause an alkaline shift in the metabolism.

Carbo-Oxidative System: Fast vs. Slow Oxidation

The carbo oxidative system is more easily explained than the others. It simply refers to the rate at which a persons’ body metabolizes carbohydrates. The faster the body metabolizes carbs the worse it will tolerate them. Fast oxidizers do better on high protein and fat diets. While people who oxidize carbs slowly tend to do better on a lower fat and protein diet. This goes back to the Eskimo and the Indian, the Eskimo is a fast oxidizer and the Indian is a slow oxidizer. This can be seen in the rate of diabetes among different races. Eskimos who eat their native diet high in protein/fat have a very low rate of diabetes; however when they are fed a “westernized” diet high in refined carbohydrates and low in fat they will become insulin resistant and develop diabetes at a high rate. This is because their individual physiology makes their body unable to digest large amounts of carbohydrates. There are more implications than just carbohydrate oxidation that come into play. George Watson, Ph.D., discovered that by prescribing foods and nutrients to balance oxidative imbalances, he was able to resolve many people’s clinical problems, including depression, mood swings and concentration disorders. He found that manifestations of physical and psychological imbalance occur when the venous pH deviates too far from the optimal pH of 7.46. This demonstrates again how interconnected the systems of homeostatic control are.

Lipo-oxidative System: Catabolic vs. Anabolic

Emanuel Revici M.D. did some of the best research in this area; in 1961 he published his textbook Pathophisiology as a Basis for Guided Chemotherapy. Revici’s therapy is based on fundamentals of human biochemistry. He believed that health results from a balance between two dynamic forces in all living organisms: catabolism and anabolism. Revici found that the body normally cycles between a catabolic and anabolic state over the period of a day. Outside factors can make the body become “stuck” in either a catabolic or an anabolic state. Even though modern bodybuilding has lead us to believe that being anabolic all the time is good, it isn’t. If there is an excess of sterols it will create an anabolic imbalance. This causes a loss of selective cell membrane permeability, in conjunction with a shift towards anaerobic metabolism. A Catabolic imbalance is just the opposite – there is a rise in fatty acids, and an increase in aerobic metabolism. The result is cellular oxidation causing a build up of free radicals and peroxide formation. This also has a role in the acid/alkaline balance of the body. An anabolic imbalance will result in a shift toward alkalinity in the body, as a response to the build up of acidic tissue caused by the anaerobic metabolism, which produces lactic acid. In a catabolic imbalance, the result is just the opposite. The fixation of chlorides by fatty acids allows sodium to remain free and combine with carbonate; this causes the formation of alkaline compounds in the interstitial fluids.⁴

Electrolyte Fluid Balance

In his book An Analytical System of Clinical Nutrition Guy Schenker, D.C., discusses the importance of electrolyte balance to health. With good electrolyte balance dissolved particles are negatively charged in body fluids keeping them from clumping. This ensures that nutrients, enzymes, toxins, hormones etc., can be effectively carried to where they need to go. If there is an excess of electrolytes the fluids thicken and particle separation is lost. This causes transport of vital nutrients to slow and increase the load on the kidneys substantially. It will also make it difficult for blood to get through to the small capillaries, disrupting movement through cell membranes. In a state electrolyte excess there are clear signs: high blood pressure and pulse and poor circulation. This increases recovery time from exercise and decreases the body ability to detoxify, which leads to weight gain (as fat). Electrolyte deficiency can be caused by insufficient electrolyte intake or the bodies’ inability to retain electrolytes. This is commonly seen with diarrhea or an enormous intake of water. Electrolyte excess is more common today with high intake of salt and the use of sport drinks. In order for most sport drinks to be absorbed at an optimal rate, they must be cut with water by half. Water intake should be one ounce per kilo of body weight per day, to ensure proper hydration.

Acid Alkaline Imbalance

The pH of your body refers to the pH of the body’s fluid and tissues, not the pH of the stomach. A normal range for urine pH is 6.0-6.5 in the morning and 6.5-7.0 in the evening. Wolcott states that, "There are seven key factors known to influence pH:

1. ANS {sympathetic (acid)/parasympathetic (alkaline)}
2. Oxidative {fast oxidation (acid)/slow oxidation (alkaline)}
3. Catabolic/Anabolic {catabolic (alkaline tissues/acid system)/ anabolic (acidic tissues/alkaline system)}
4. Electrolyte/Fluid Balance
5. Endocrine (pituitary, thyroid, parathyroid, adrenal, gonads and their regulation of acid/alkaline minerals)
6. Respiration
7. Acid/Alkaline imbalances of food (only when the above influences are not present) due to chronic dietary imbalance

The effect from these seven fundamental homeostatic controls has a much greater influence on acidity/alkalinity of the body than the acidity/alkalinity of the food we eat. This does not mean we should discount the role of foods in the pH balance of the body. If the food is harsh, the effect is more dramatic, as is the case with cola beverages. The active ingredient in cola beverages is phosphoric acid, with a pH of 2.8. It takes 32 glasses of water at 7.0, to neutralize one glass of cola. It is best to minimize the amount of food with extreme pH levels like cola beverages.

Prostaglandin Balance:
Series 1 + Series 3 Prostaglandin’s vs. Series 2 Prostaglandin’s

Prostaglandin balance is a very complex subject, and I will try to give the technical explanation as well as putting it in plain English.

“Prostaglandin’s are a subset of a larger family of substances called eicosanoids. Other subgroups include thromboxanes, leukotrienes and lipoxins. Eicosanoids are localized tissue hormones that seem to be the fundamental regulating molecules in most forms of life. They do not travel in the blood like hormones, but are created in the cells to serve as catalysts for a large number of processes including the movement of calcium and other substances into and out of cells, dilation and contraction, inhibition and promotion of clotting, regulation of secretions including digestive juices and hormones, and control of fertility, cell division and growth. The list of biological functions involving prostaglandins is limited only by our ignorance of their effects. As research continues, so will our knowledge of these fascinating substances expand and grow.”

Series 1 prostaglandins (PG1) have an anti-inflammatory action in the body, while Series 2 (PG2) have an inflammatory action. Series 3 (PG3) are believed to block series 2. The problem comes in if there is an imbalance between PG1 and PG3 in relationship to PG2. Arachadonic acid is found in butter, meat, and shellfish and is a precursor to PG2. However, Wolcott states, “ the impact from diet (dietary intake of arachadonic acid) is limited compared to the dietary factors that block the production of PG1, as well as the lack of dietary factors that that typically would inhibit PG2 production.” Examples he gives are of eicosapentaenoic acid (EPA) found in fish, as well as Gamma Linoleic Acid (GLA) found in borage. EPA is an Omega 3 fatty acid that blocks the production of arachidonic acid in the body; while alcohol and trans fatty acids block the bodies own production of EPA. Gamma Linoleic Acid (GLA) is the precursor to PG1 and can be made from Omega 6 fatty acids by the body. However production is blocked by many factors including, steroids, trans-fats, alcohol, as well as anti-inflammatory medications. PG3 is produced in the body from Alpha Linoletic Acid (ALA) a deficiency of ALA can cause decreased production of PG3 leading to an elevation of PG2.

“Several sources of information suggest man evolved on a diet with a ratio of omega 6 to omega 3 fatty acids of approximately 1:1; whereas today, this ratio is 10:1 to 20-25:1, indicating that western diets are deficient in omega 3 fatty acids compared with the diet on which humans evolved and their genetic patterns evolved."

The use of anti-inflamitories, “low-fat” foods, trans-fats, alcohol, drugs, and vitamin deficiandies have lead to a drastic increase in prostaglandin imbalance as well as what David Seaman D.C., refers to as a, “pro-inflammatory state¹¹.” This can be seen in the increase in the per capita rate of arthritis, inflammatory bowel disease, and other inflammatory conditions. The best way to avoid these pitfalls is to first, avoid so called “low-fat” foods; any food that has the fat taken away is usually bad for your body. Second, use olive oil to cook with. The best is extra virgin olive oil; this means that the oil is cold pressed to maintain the nutrients and vitamins. Third, eat plenty of cold water fish, and organic meat and eggs, they are higher in omega 3 fatty acids. Last is to limit the amount of medication you take. Pain is typically NOT from a deficiency of ibuprofen – there is a cause. If you eliminate the cause of the pain there will be no need for the medication.

Endocrine System:
Pituitary vs. Thyroid vs. Adrenal vs. Gonad

“Researchers Henry Bieler, M.D., and Elliot Abravanel M.D. discovered that certain foods stimulate particular endocrine glands." Over stimulation of particular glands can lead to their exhaustion and will result in excess weight as well as health problems. Wolcott finds that this has much less of an effect on the body, in most cases, than other homeostatic controls. I agree except in cases where people use excess amounts of a product that will over simulate the glands. Caffeine is an example of this, over use of caffeine will result in over stimulation of the adrenal gland. This can lead to chronic fatigue and a reliance on caffeine to supply an energy boost. Another example is soy; as little as three to four tablespoons of soy can powerfully suppress thyroid function.

Blood Type and Constitutional Type

Wolcott states, “The use of blood type on dietary requirements is secondary to the primary regulatory influences of other fundamental homeostatic controls.” While some people swear by this approach to nutrition programming, I have personally found the use of Blood Type to be ineffective.

The Constitutional Type is drawn from Chinese and Ayurvedic medicine. Although I personally believe this can be very helpful there is a lack of scientific research and objective information to back it up, so it will not be covered.

Practical Metabolic Typing

There are three main metabolic types as described by Wolcott: Protein Type, Carbo Type, and Mixed Type. Each type has unique characteristics based on the fundamentals of homeostatic control. In The Metabolic Typing Diet, there is a basic test to determine your metabolic type. You can also be “typed” by a certified metabolic typing professional.

Protein Type (fast oxidizer)

The protein Type (PT), as with all of the types, contains general guidelines that can be adapted depending on ones needs. Protein types are “fast-oxidizers”, meaning they metabolize carbohydrates quickly, and are parasympathetic dominant. PTs need to ensure that they get high density / high purine proteins, minimize the consumption of carbohydrates, and eat regularly. Wolcott gives a good starting point for their macronutrient ratios is: 40 percent protein, 30 percent fat and 30 percent carbohydrates. Some characteristics of people who are protein type are: strong appetites, cravings for salty and fatty foods, failure with low calorie diets, as well as fatigue, anxiety or nervousness.

Carbo Type (slow oxidizer)

The Carbo Type (CT) are slow oxidizers and are parasympathetic dominant. CTs need to ensure they eat low purine/low fat proteins, eat protein at most meals, minimize the use of fats and oils, and eat high quality carbohydrates. Wolcott gives the macronutrient starting point for CT’s at: 25 percent protein, 15 percent fat and 60 percent carbohydrates. Some characteristics of the carbo type are: weak appetite, high tolerance for sweets, type-A personalities (sympathetic dominant), variable energy and caffeine dependency.

Mixed Type (mixed oxidizer)

The Mixed Type (MT) according to Wolcott are neither fast nor slow oxidizers and neither parasympathetic nor sympathetic dominant. MTs need a good variety of foods from both the PT and the CT. Wolcott gives the starting macronutrient ratio for MT as 30 percent protein, 20 percent fat and 50 percent carbohydrates. I find that nutrient requirements depend heavily on both activity type and duration, as well as stress levels, but this is a good starting point. Some characteristics of the mixed type are: variable appetite, cravings for sweets and carbs, weight control problems, fatigue, anxiety, and nervousness. When testing I also see if the MT is leaning heavily toward the PT or the CT.

These types are not absolutes, and dependent on different stresses a person can “shift” from one type to another. A person may not have all the characteristics of their type either – for example one might be a carbo type and still have anxiety. The characteristics are just traits that a certain type have in common. And these three types are starting points; actual macronutrient ratios vary with each person. Wolcott gives many ways to fine tune the diet in his book. Macronutrient rations are the first factor in good nutrition.

Limit Some Food Intake for All Metabolic Types

1. Alcohol
2. Allergic or reactive foods
3. Caffeine
4. Fruit juice
5. Foods high in oxalic acid
6. Foods high in phytates
7. High glycemic foods/refined carbohydrates
8. Refined sugar
9. Trans fatty acids/vegetable oil

Alcohol

Alcohol for obvious reasons is not a good choice in ones diet. There often are also overlooked reasons for excluding alcohol. Alcohol inhibits the breakdown of nutrients into usable molecules by decreasing secretion of digestive enzymes from the pancreas. Alcohol impairs nutrient absorption by damaging the cells which line the stomach and intestines, and disabling transport of some nutrients into the blood. In addition, nutritional deficiencies themselves may lead to further absorption problems. For example, folate deficiency alters the cells lining the small intestine, which in turn impairs absorption of water and nutrients including glucose, sodium, and additional folate.

Even if nutrients are digested and absorbed, alcohol can prevent them from being fully utilized by altering their transport, storage, and excretion. Decreased liver stores of vitamins such as vitamin A and increased excretion of nutrients such as fat, indicate impaired utilization of nutrients. Alcohol also dehydrates the body, which disrupts the electrolyte balance. If you are going to have alcohol, use it in small amounts and only drink it after you have started eating. This will buffer the effect of the alcohol on the body.

Allergic or Reactive Foods

Food allergies can range from anaphylactic shock to a runny nose. In his book Your Hidden Food Allergies are Making You Fat, Rudy Rivera M.D., recommends the ALCAT (Antigen Leukocyte Cellular Antibody Test), this is a comprehensive test that will show your allergies for everything from corn to antibiotics.

We are creatures of habit and these habits extend to our diet. Most of us eat the same foods day in and day out. Due to the use of alcohol, antibiotics, and NSAIDS, we have “leaky guts.” A “leaky gut,” is when the “tight junctions” of the intestinal wall are inflamed due to intake of the above listed irritants. When the “tight junctions” open food particles leak out and cause an immune response by our body. The immune system recognizes the food as foreign and attacks it. Locally this can cause a distended lower abdomen that many of our clients have complained about. Systematically, this causes clusters of circulating immune complexes to be deposited in the joints, muscles, skin, and organs. This attracts immune cells and other proteins that cause localized inflammation. Pro-biotics, (most commonly Lactobacilli and Bifidobacteria) are the “good bacteria” in the intestine; these bacteria can help prevent “leaky-gut.” When these are killed off with the use of antibiotics, NSAIDS, the pathogenic bacteria runs rampant. Studies have proven the effectiveness of pro-biotics to maintain “normalization of colonic physiologic function and barrier integrity in conjunction with a reduction in mucosal secretion of tumour necrosis factor α and interferon γ and an improvement in histologic disease. In vitro studies showed that epithelial barrier function and resistance to Salmonella invasion could be enhanced by exposure to a proteinaceous soluble factor secreted by the bacteria." A good way to prevent leaky gut syndrome is to take a high quality pro-biotic especially during and after the use of any medication. You should also vary your foods from day to day, for example don’t make chicken your sole source of meat. On Monday you could have chicken, Tuesday Pork, Wednesday Beef, Thursday Fish, then on Friday have chicken again, this is called a rotation diet. Rotation diets are great for people who have digestive problems.

Caffeine

Recent news reports have tried to show that caffeine is not only safe but also healthy. This is simply not true.

In the July/August 2002 issue of the journal Psychosomatic Medicine researcher James D. Lane, PhD found that caffeine elevated blood pressure, which increases risk of heart attack and stroke. This is something that Holistic Health Practitioners and Naturopaths have known for decades. Caffeine stimulates the sympathetic nervous system, which raises heart rate, cortisol levels and inhibits digestion. The release of cortisol has a major effect on the body not only does it breakdown muscle. Scientists have also recently found that glucocorticoids caused by (stress and caffeine) can greatly suppress immunity. On top of these problems the things that caffeine are in are harmful. Coffee contains terpenoids, which are known to increase cholesterol. One study showed that people who drink more than three cups of coffee a day increase their risk of osteoporosis by 82 percent. Carbonated beverages like cola contain high levels of phosphorous that leach calcium from the bones, as well as being high in sugar. The best thing to do is to limit your intake of caffeine. Remember, it is the cumulative effect of toxins on the body that usually does it harm.

Fruit Juice

Fruit juice like many other foods has been overrated due to the fact that it contains high levels of vitamins – often because it is fortified. Fruit juices are also notoriously high in sugar (either added or as fructose), as well as being pasteurized, which kill the enzymes that are naturally present in the fruit. Vegetable juices are ok if they are fresh, and a good alternative for juice is a smoothie with fresh fruit.

Foods high in oxalic acid

Oxalic acid is a strong acid, and is irritating to tissue all by itself. Extremely high doses are fatal. Oxalates form tiny little insoluble crystals with sharp edges, which are also irritating to tissue. So, high levels of oxalic acid/oxalates in the diet lead to irritation of the digestive system, and particularly of the stomach and kidneys. Oxalic acid also blocks the absorption of calcium and may also contribute to the formation of kidney stones (the most common form of kidney stone is composed of calcium oxalate). Foods containing these chemicals may be consumed in moderation. However, if you suffer from kidney disease, kidney stones, rheumatoid arthritis, or gout, it is usually recommended that you avoid foods that are high in oxalates or oxalic acid. Plant foods with high concentrations of oxalic acid (over 200 ppm) include (but are not limited to): buckwheat, star fruit, black pepper, purslane, poppy seeds, rhubarb, tea, spinach, plantains, cocoa and chocolate, ginger, almonds, cashews, garden sorrel, mustard greens, bell peppers, sweet potatoes, soybeans, tomatillos, beets and beet greens, oats, pumpkin, cabbage, green beans, mango, eggplant, tomatoes, lentils, and parsnips. Cooking however destroys oxalic acid so any of the above listed foods are better if they are cooked. Again the best thing to do is to limit the amount of foods high in oxalic acid especially if they are not cooked or if you have one of the health conditions listed above. This does not mean these foods are bad for you! You just need to limit your intake of uncooked foods high in oxalic acid.

Foods high in Phylates

Phylates/Phytic Acid is the storage form of phosphorus bound to inositol in the fiber of raw whole grains, legumes, seeds, and nuts. It binds with calcium, magnesium, phosphorus, and zinc in the intestines blocking their absorption. When consumed in large quantities they can cause a problem with mineral deficiencies. The book Nourishing Traditions points out that traditional cultures have recognized this for thousands of years and prepared whole grains and beans by soaking or fermenting them prior to cooking. While all nuts, seeds, grains, and legumes contain phytic acid, asparagus bean, pea bean, yardlong bean, wheat and pumpkin are highest in phytic acid. Wolcott also states that soy and soymilk have high concentrations of phytic acid. Soy has many other problems and in my opinion should be avoided at all cost. Another great way to limit your intake of phylates is to eat sprouted grain bread; the grains used to make it have been soaked to remove the phylates. If you are going to eat beans or legumes make sure that they are soaked in water over night then rinsed.

High Glycemic Foods/Refined Carbohydrates

The glycemic index (GI) of food is a ranking of foods based on their immediate effect on blood glucose (blood sugar) levels. Carbohydrate foods that breakdown quickly during digestion have the highest glycemic indexes. Their blood sugar response is fast and high. Carbohydrates that breakdown slowly, releasing glucose gradually into the blood stream, have low glycemic indexes. If blood sugar rises quickly it will cause large release of insulin to compensate. “Control of blood sugar levels also allows for the regulation of Lipoprotein Lipase (LPL), the gatekeeper for fat storage in the fat cell. LPL, dubbed the "Fat Enzyme", is produced by various tissues and is similar to plasminogen. LPL is an important regulator of lipid and lipoprotein metabolism. Adipose tissue LPL allows for the uptake of plasma triglycerides as fat-cell-fuel. Adipose tissue LPL is directly tied to increases in body fat. Insulin is the key regulator of LPL, so insulin increases adipose (fat) tissue LPL activity. Diet induced adipose tissue LPL activity exacerbates plasma triglyceride deposition into adipose tissue. In simple terms, high glycemic foods stimulate fat-storage." Don’t be fooled into thinking that only carbohydrates can raise insulin levels – whey protein, for example, has a high GI. The only time I would recommend using whey protein is right after a workout (the insulin will help transport the protein) but you must eat a “real” meal again within 1 hour so your blood sugar does not crash. Refined carbohydrates generally have a high GI, but they also have other drawbacks. The process that makes white bread, white pasta, white rice, and cereal, not only uses toxic chemicals but robs the nutritional value of the food. That is why if you look at the back of any box of cereal, bread or pasta they are heavily fortified with vitamins and minerals. High glycemic/refined carbohydrate foods should be limited especially by protein types and those trying to loose fat. But remember, just because something is low glycemic doesn’t mean its healthy. Many high glycemic foods are better if eaten with fat and protein. For example, if you are going to have a baked potato make sure to put butter (not margarine) on it and a little cheese isn’t a bad idea either.

Refined Sugar

Sugar in general is bad but especially refined white sugar. The USDA reports that the average American took in 158 pounds of sugar in 1999. In the late 1800s, sugar intake was five pounds per year. Another thing to remember is that 158 pounds of sugar is the average, but there are plenty of people with diabetes who eat very little sugar – that means there are many people who eat over 200 pounds per year of sugar. This has lead to a variety of health problems especially in children. Here is a list of things that sugar can do:

1. Increase Free Radicals in the body
2. Increase risk of diabetes
3. Increase triglycerides
4. Suppress Immune system
5. Cause hormonal imbalance

This is just a small list of the adverse effects sugar can have on the body. Refined sugar is not natural and the body is not designed to have to metabolize large amounts of sugar. Earlier the exhaustion of glands from over stimulation was discussed, the same thing can happen to the pancreas. If large amounts of sugar are eaten the pancreas will be forced to produce abnormally high amounts of insulin and will eventually become exhausted, this is the cause of almost all adult onset diabetes. Refined sugar is not necessary for optimal health and should be avoided.

Trans Fatty Acids/Vegetable oil

Trans-fatty acids, also known as trans-fat, are made during partial hydrogenation of vegetable oils. Usually the hydrogen atoms at a double bond are positioned on the same side of the carbon chain. However, partial hydrogenation reconfigures some double bonds and the hydrogens end up on different sides of the chain. This type of configuration is called "trans" (means "across" in Latin). The structure of a trans-unsaturated chemical bond looks like the diagram below.

Trans-fats are found in vegetable oil and most processed food. Sally Fallon states “trans-fatty acids are toxins to the body, but unfortunately your digestive system does not recognize them as such. Instead of eliminating them, the body incorporates trans-fats into the cell." This degrades the strength of the cell wall and contributes numerous degenerative conditions. Vegetable oil has a high sulfur content and goes rancid easily. To produce it, not only is it steam cleaned, it is bleached to give it a light color. Vegetable oil and all products containing vegetable oil, trans fat and partially hydrogenated fat should be avoided. Fat from animal products. virgin olive oils, avocado, nuts, and flax are all good choices.

Stress and its Effect on Homeostatic Control

Stress is a part of our everyday lives, and needs to be managed. There are two types of stress Eustress and Distress. Eustress is good stress. An example is when you exercise, get an endorphin release and feel better. Distress is just the opposite - it is bad stress. Just as exercise can cause a feeling of well-being; in excess it can have a bad effect, causing a release of stress hormones.

There are six sub-types of stress

1. Physical (degradation of the bodies tissues)
2. Chemical (toxic substances put into the body)
3. Psychological (emotional and spiritual)
4. Electromagnetic (electromagnetic radiation, microwaves, electromagnetic fields)
5. Nutrition (quality and quantity of food)
6. Thermal (temperature of the environment)

Stress affects five control systems of the body

1. Limbic Emotional
2. Hormonal
3. Visceral Nervous
4. Musculoskeletal

Any stress that affects one system of the body has an effect on all the systems. A person has a total amount of stress they can handle. If, for example, the stress on their limbic emotional system is at 70 percent, their ability to deal with stress in the hormonal, visceral, nervous and musculoskelatal systems are diminished. If someone is stressed out, his or her ability to detoxify is greatly diminished. If I have a client come to me who is at or near their total stress limit and I start exercising them and add physical distress I can actually do more harm than good. It is hard to do but if someone can’t handle the exercise it is better to clean up their nutrition and spend more time stretching and massaging to reduce their total stress level.

Elimination

This is a tough subject to talk about with your clients, but necessary. The digestive system is often dysfunctional in our clients. People are constipated and this is not only causing a back up of toxic material in the body but can inhibit the core musculature and reduce their ability to stabilize the spine. Here again you can see how everything in the body is interconnected. The recommendations given by the CHEK Institute on elimination are as follows:

1. You should have two to three bowel movements a day (one big one will do).
2. Your excrement should float and be light brown in appearance.
3. You should have a transit time of 14 to 16 hours and a retention time of 55 to 72 hours. (For more info, see Paul Chek’s “Flatten Your Abs Forever” video.)

In the second part of this series, we will explore several of today’s hidden food dangers in efforts to determine when and what to eat in order to achieve our fitness goals and maintain optimum health.

References:

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