Category Archives: Nutrients

The Fat dilema: whole, lowfat, nonfat?

What type of fat is best?

Whole fat, lowfat, or non fat??? That depends.  I am a big proponent of lowfat when its a recipe that has ingredients that are naturally lowfat.  Make sense?  For example, when I throw a party I make a lowfat pasta salad (easy to do gluten free as well), and I don’t throw in extra foods that would make it higher in fat then it naturally needs to be.  Lets just leave it to veggies and pasta with a small amount of olive oil.  That is what I mean by lowfat, if God intended the food to be lowfat then just leave it that way.

Let’s take milk for example.  The two things done to processed milk is homogenization (reduce and disperse the fat particles) and pasteurization (heating to a specific temperature to kill microorganisms) .  (Vitamin D and A is also added to milk but we are not discussing that here.)

When you take a food and change it from its naturally designed state always take a pause and do your research.  And know this –you can research all you want, but there generally is nothing conclusive in research unless its based on the design of nature—what was recommended one day changes in the next day in my experience.  What may be the hype today is not the hype tomorrow. I have seen a trend in research such as this.  Research always points back that the healthiest foods are: foods designed and left unchanged as you found it in nature.  And the traditional ways to prepare the fresh whole foods are the best ways for your body to utilize the nutrients.  Not a vitamin pulled out here or milk changed there.

Okay back to the milk discussion.  Unless you have access to non-homogenized whole milk, nonfat may be the way to go due to the way the fat particles are processed in the commercial whole milk.  But its not a win win situation.  Does that mean nonfat milk is better for you? No, there is a 2013 study published in JAMA Pediatrics that suggests that drinking nonfat milk could actually cause you to gain weight compared to those who drink 2% or whole milk.   This could possibly be due to the skim milk being less filling so one may compensate by eating more refined carbohydrates.  And refined carbohydrates have a high glycemic index which raises blood sugar levels and triglyceride levels.  Also, nonfat milk may have milk powder added to it.  The process in which the skim milk powder is made causes the formation of a ton of nitrates and particles of left over cholesterol to oxide and oxidized cholesterol hardens your arteries.   Here is an article in the Atlantic Times called The Controversial Life of Skim Milk that highlights some of history of skim (trim milk as the New Zealanders call it).

So raw whole milk is best but you must do your research on that and make your own decision if that is the right choice for your family.  (Note: Jimbos in California carries raw milk if you are looking to get it from a grocery store). If you opt out of dairy all together, its important to learn how to make a good bone broth and incorporate that into your meals and recipes. Or see my post about milk alternatives.

What about meats?  Grass fed, free range is best because the animal’s muscles (what you eat as meat) are not sedentary so the fat ratio and make up in the muscle is that of a active muscle not a sedentary one, making the meat healthier.  If you are not able to get grass fed, free range, then probably the leaner choice is best, and you can add your own heat stable oil in the cooking process.

I am all for whole fat fruits such as avocado, olives, and coconut and whole fat milk if it is raw or non-homogenized.  And give me a piece of free range/grass fed or game meat raised like nature intended.  And eggs?  One of the best breakfast foods out there, full of cholesterol and 5 grams of fat in the yolk.  Enjoy!!  More information on saturated fats click here.  Check out my post on A1 vs A2 milk.

 

Saturated Fat and Heart Disease: Fact or Fiction?

Does Saturated Fat Cause Heart Disease?

Natural and unprocessed is best–its my rule of thumb and its the way I was raised.  Thanks Mom!!

It was previously thought that a reduction in saturated fat would reduce the incidence of heart disease.  In 2010 the American Journal of Nutrition did a study on the evidence of that statement (view the abstract here).  Their conclusion was that there was no significant evidence to link saturated fat to heart disease.  The study also stated that more research was needed find out if  ingredients used to replace saturated fat had any link to heart disease namely sugars.

There has been some talk/interest of this again in 2013 but it looks like the nutrition field and those professionally involved in it were already on top of this a while ago so I wanted to point out that fact.  Also, does this mean that you can drink whole milk–think again–check out my post on homogenized milk.  Ask yourself: What’s the source and how is it processed?

Traditional Oatmeal Recipes with a Modern Twist: Overnight Oatmeal

Traditional Oatmeal Recipes with a Modern Twist

I have been making PLAIN overnight oatmeal (2 tablespoons of whey or lemon juice) and adding my extra flavors in the morning and then I found this blog……..  Check out these recipes for creative Overnight Oatmeal and 8 more recipes by the same author.  Also, you can view toward the bottom the FAQ and supply list for convenient purchase on Amazon.

Nutritional insight into Steel Cut Oats versus Regular Old Fashioned Rolled Oats.  Slow cooker recipe for Apple Cinnamon Steel-Cut Oatmeal by TheYummyLife

I say experiment and make your own overnight oatmeal recipes that suit your taste buds and that of your family’s.

Can I get Calcium from Veggies or does Oxalic Acid Block it?

You have probably heard that foods containing oxalates (or oxalic acid) will block calcium absorption and that most vegetables have this naturally occurring compound.  Well, you are right on both accounts, BUT there is hope.  A study (1) showed that kale, bok choy, and broccoli have a greater calcium bio-availability (your body’s ability to absorb a nutrient) than the calcium in milk.

What about spinach?  If you boil spinach, it will reduce the soluble oxalate content, the form that is easily absorbed by your body, up to 30% to 80%. Soluble oxalate is the major concern to those with kidney stones as 75% of stones are composed of calcium oxalate. Steaming does not reduce the oxalate as much as boiling.(2)  Other dark green leafy vegetables with a high oxalate content such as Swiss chard can be boiled as well.

Here is a great list of High to Low Oxalate Content of selected foods.

Check out this site for following a low oxalate diet.

References

1.  Heaney, et al., “Absorbability of Calcium from Brassica Vegetables: Broccoli, Bok Choy, and Kale”, Food Science, vol 58, issue 6, pp 1378-80, 1993.
2.  Chai and Leibman, “Effect of different cooking methods on vegetable oxalate content”, J Agric Food Chem, 2005 Apr 20;53(8):3027-30.

Give Magnesium a Chance!

Why is Magnesium important? 

One of the most important day to day roles magnesium plays is the transport of calcium and potassium across cell membranes which influences:  normal heart rhythm, muscle contraction, and nerve impulse conduction.  Pretty important to outdoor lovers for sure!  Its also plays a role in: blood sugar levels, blood pressure regulation, building of proteins, and the functioning of over 300 enzymes.

What about your bones?  Magnesium plays a major role in bone formation and influences Vitamin D to do its job in maintaining healthy bones.

Magnesium has a role in exercise as well.  Its a big player in muscle function, specifically helping your muscles with oxygen uptake, energy production, and electrolyte balance during exercise. Not enough dietary magnesium could possibly hinder exercise performance and increase oxidative stress on the body.  Research says that a magnesium intake less than 260 mg/day for male and 220 mg/day for female athletes may result in a magnesium-deficient status.

Additionally, adequate magnesium intake from natural whole foods decreases the risk of osteoporosis, migraine headaches, high blood pressure, type II diabetes, and preterm labor to name a few.

Also, magnesium doesn’t get talked about much when you are pregnant unless you have preterm labor.  I have found this mineral is extremely important for the pregnant woman–I mean you are building another human being!!.    It helps with building your baby’s structural support as in bones and teeth.  And it has a key involvement in  making proteins which are the building blocks of cells.  Cells are rapidly dividing and growing during pregnancy into the baby’s heart, lungs, eyes, legs, muscles….etc.  Also, magnesium from may reduce: leg cramps, preterm labor, risk of pre-eclampsia, and poor early fetal growth.

How much magnesium you need?

Children
1 to 3: 80 mg

Females
4-8: 130 mg
9-13: 240 mg
14 to 18: 360 mg
19 to 30: 310 mg
31 to 50: 320 mg
51+: 320 mg

Males
4-8: 130 mg
9-13: 240 mg
14 to 18: 410 mg
19 to 30: 400 mg
31 to 50: 420 mg
51+: 420 mg

Pregnant
14 to 18: 400 mg
19 to 30: 350 mg
31 to 50: 360 mg

Breastfeeding
14 to 18: 360 mg
19 to 30: 310 mg
31 to 50: 320 mg

Food sources of magnesium

Magnesium is plentiful in nuts, seeds, whole grains, fish*, vegetables, and some legumes.

List of Selected Foods

FoodPortion SizeAmount (mg)
Pumpkin/squash seed kernels1 ounce156
Chard, Swiss, chopped1 cup150
Quinoa, cooked1 cup118
Oatmeal, regular, cooked1 cup112
Brazil Nuts, dried1 ounce (only eat 1-2 pieces/day107
Oat bran muffin1 small104
Beans, French, cooked1 cup99
Chocolate, dark1 square95
Halibut, cooked3 ounces91
Spinach, cooked from fresh, frozen, or canned1/2 cup78
Almonds1 ounce76
Lentils, cooked1 cup71
Black beans, cooked1/2 cup60
Flatfish (flounder and sole), cooked3 ounces49
Tofu, firm, nigari1/2 cup47
Yogurt, plain, nonfat8 ounces43
Rice, brown, cooked1/2 cup43
Pinto beans, cooked1/2 cup 43
Haddock, cooked3 ounces42
Banana1 medium31
Avacado1 medium29
Kale, chopped, raw1 cup23

View a list of selected foods high in magnesium

*Do not eat king makerel, swordfish, tilefish, or shark while pregnant

Preterm Labor: Check out this new fact sheet from the FDA on Magnesium Sulfate which is commonly used to stop preterm labor contractions

References:

1.  NIH: Office of Dietary Supplements
2.  Report of the DGAC on the Dietary Guidelines for Americans, 2010
3.  Takay and Kaneko, “Small for gestational age in cord blood platelets: intrauterine magnesium deficiency may induce metabolic syndrome later in life”, Journal of Pregnancy, 5 pp. vol. 2011
4.  Nielson and Lukaski, “Update on the relationship between magnesium and exercise.”, Magnes Res 2006 Sep;19(3):180-9.

A1 versus A2 Milk

There is a current debate going on about A1 versus A2 milk.  Take a look.

“Epidemiological evidences claim that consumption of beta-casein A1 milk is associated as a risk factor for type-1 diabetes, coronary heart disease, arteriosclerosis, sudden infant death syndrome, autism, schizophrenia etc. A broad range of studies from American and European investigations has shown reduction in autistic and schizophrenic symptoms with decrease in A1 milk intake. Further, animal trials have also supported the linking of type-1 diabetes to milk exposure in general and A1 beta-casein in particular.” (Indian J Endocrinol Metab. 2012 Sep-Oct; 16(5): 856.)

How did A1 beta-Casein become widespread in certain countries? At least a couple thousand years ago, natural genetic mutations in European cattle have caused the A1 beta-casein protein.  Originally, all cows produced just the A2 beta-Casein protein.  It is the BCM7 released from digesting A1 beta-Casein that proposed to cause the adverse health effects.

The Countries

A2: goat, sheep, and native cattle of Asia and Africa

A1: Eurpeon countries and US

The Cattle

A2: Guernsey (the highest) and Jersey breed (these breeds only have A2)

A1:  Holstein and Friesian breed (these have equal proportions of A1/A2)

Other helpful links:

The A2 Milk Debate: Searching for the Evidence

EFSA Journal (European Food Safety Authority)

Polymorphism of bovine beta-casein and its potential effect on human health

A2 Milk and ASD

The Devil in Milk (book)

Keith Woodford Interview

Second Thoughts on Buying HOMOGENIZED Milk?

First, let’s start with “What is Homogenization?”  Defined:  A). To reduce to particles and disperse throughout a fluid.  B).To make uniform in consistency, especially to render (milk) uniform in consistency by emulsifying the fat content (www.thefreedictionary.com/homogenized).  Basically, its makes your milk smooth– otherwise the fat would be dispersed, and you would be pouring out a few clumps.  Sounds good, right?–not so fast……

Research has proposed. When the milk IS homogenized, substances such as hormones from the cow (and any the cow was injected with) are able to survive the digestive tract and be absorbed into your bloodstream. How?  The  small, broken down fat molecules can now “encapsulate” these hormones and any other possibly problematic proteins, so they can safely survive the digestive enzymes.

Another concern is the enzyme XO (xanthine oxidase).  This XO is normally attached to the fat membranes and in a large NON-homogenized state is not easily absorbed into your body.  However, when with homogenization, its can now be passed into the bloodstream.  Possible problem with XO:  hardening of arteries and inflamation.  All contributing to heart disease. (view source)

What are the health benefits of homogenization?  For some people, its makes the milk more digestively tolerable.

Without getting into the raw vs. pasteurized debate, what type of milk can you buy?   The best choice is non-homogenized grass-fed, organic, whole milk.  You choose whether you want it raw or pasteurized.  Please read the post on A1 vs A2 milk.

Calcium Recommendations: A New Perspective

“On the basis of the recent study in the British Medical Journal, as well as the overall totality of evidence, it seems that even for bone health, calcium in moderation is probably best.

(Risk for fracture actually slightly increases with calcium intake greater the the recommended RDA. The RDA for calcium intake is properly set at 1000mg/day for women until age 50 years and 1200mg/day for women 50 years and older.)

We may want to recommend that women try to get as much of their calcium as possible from dietary sources.” Dr. JoAnn Manson, Professor of Medicine at Harvard Medical School, Brigham and Women’s Hospital. (Calcium Intake: More is not Better, June 17, 2011, Medscape News Today)

Vitamin D: The Sunshine Vitamin

Vitamin D also known as the “Sunshine Vitamin” is needed for calcium absorption and maintance of adequate serum calcium levels. It also aids in normal mineralization of the bone, bone growth, and bone remodeling, along with numerous other key functions. Currently, research is focused on the benefits to the muscle from Vitamin D. For example, Vitamin D binds to receptors in the muscle which then promote growth and strength. This is a key component to staying active for a lifetime.

How much can I get from sun exposure?
It has been suggested by some vitamin D researchers, for example, that approximately 5-30 minutes of sun exposure between 10 AM and 3 PM at least twice a week to the face, arms, legs, or back without sunscreen usually lead to sufficient vitamin D synthesis.

Individuals with limited sun exposure need to include good sources of vitamin D in their diet or take a supplement to achieve recommended levels of intake. (2011, NIH, Office of Dietary Supplements)

How much do I need per day?
Adequate Intake Level

  • birth to 50 years, 5 µg (200 IU)
  • 51–70 years, 10 µg (400 IU)
  • 71+ years, 15 µg (600 IU)

How much is too much?
Tolerable Upper Intake Level (UL)

  • birth to 12 months 25 µg (1,000 IU/day)
  • children and adults 50 µg (2,000 IU/day)

“Furthermore, a consistent literature indicates physical and athletic performance is seasonal; it peaks when 25-hydroxy-vitamin D [25(OH)D] levels peak, declines as they decline, and reaches its nadir when 25(OH)D levels are at their lowest. Vitamin D also increases the size and number of Type II (fast twitch) muscle fibers.” (2009 Cannell, Athetic Performance and Vitamin D, Offical Journal of the American College of Sports Medicine, 1102-1110)

A 2009 study on adolescent girls found that individuals with higher levels of Vitamin D exhibited more muscle power and force. This was tested by measuring jump height, velocity, and power. (The Journal of Clinical Endocrinology & Metabolism Vol. 94, No. 2 559-563, 2009)

Protein and Muscle Building

runners

Simple rule of thumb when it comes to building muscles: post workout snack or meal should be rich in good quaility protein

Why is this important? After a workout, the muslces are highly primed to take up the protein for building purposes.

What should I eat before my workout? Carbohydrates provide the needed energy to enable you to maintain a steady performance level. Otherwise, you will see a drop in the intensity of your workout both physically and mentally.