Most of us have heard of the hormone insulin, the glycemic index and how sugar affects the chemistry of your body. Insulin's primary job is to keep blood sugar levels stable by transporting sugar calories to the muscle cells to be used as energy or to the liver to be stored as short term energy in the form of glycogen. If those muscle cells are not being used, or already have enough fuel in them, and the liver is always full (from eating too often), those calories go directly to fat storage.
Most of us also know about insulin resistance - where the body produces more than enough insulin, but the cells become insensitive to it, essentially rejecting the excess fuel that insulin is constantly bringing, making insulin essentially nonfunctional.
Leptin is a primary hormone that is secreted by fat cells, that works as one of the master hormones in the body - working with insulin and other hormones to govern metabolism. When your brain receives a signal that leptin levels are ok, then the body knows it does not need to store extra fat and so reduces appetite and speeds up metabolism. When leptin levels fall, the brain thinks there is not enough fuel stored, and tells your body to store more fat and slow down metabolism. Just as one can produce excess insulin and become insulin resistant, one can also become leptin resistant - where one's fat cells are making tons of leptin, but the brain is resistant to the signal. Most overweight people make plenty of leptin - the brain is just unable to sense the message, and continues to send the message to store fat and slow metabolism.
Fat cells are known to secrete other communication signals in addition to leptin that affect almost every other system in the body - liver, reproductive, kidney, cardiovascular, thyroid and adrenal function. They are collectively one of the organs of the body. Low leptin levels are also implicated in loss of bone density when the signal is not working properly.
Leptin and insulin work together - insulin stimulates leptin production, and higher leptin levels can turn off insulin production. In leptin resistance, the pancreatic cells that produce insulin also become leptin resistant, and the insulin response is unregulated, and consequently, the leptin production becomes unregulated. Unregulated insulin brings on insulin resistance - and so it is a vicious cycle. High cholesterol can also be due to leptin resistance - the liver does not receive the proper signal, and does not shut off cholesterol production. The body makes 90% of the cholesterol present in the blood. Only a small percentage come from the diet. Leptin and insulin resistance occur together.
According to Byron J. Richards book 'Mastering Leptin' (a great book, btw), he proposes 5 eating rules to balance leptin, and consequently insulin. He goes into great depth for the biochemical reasons for these rules in his book.
1. Do not eat after dinner. Make sure there are 11 or 12 hours between dinner and breakfast with only water in between.
2. Eat three meals a day with 5-6 hours in between meals. No snacking.
3. Eat slowly and do not eat large meals
4. Eat a high protein breakfast
5. Reduce the amount of carbohydrates eaten. In my experience, this means no refined sugar, refined flour, and making most of the carbohydrates you eat primarily vegetables, and whole grains.
Sunday, April 5, 2009
Tuesday, March 31, 2009
Great article -
http://www.jonnybowden.com/2009/03/high-fat-diet-causes-cancer-not-so-fast.html
This article highlights a few things. One is how studies can be so easily manipulated and misreported and misrepresented. The other is something that many studies have shown, and many natural health advocates have been saying: Polyunsaturated oils and fatty acids are NOT the 'health' oils they've been touted as being. In fact it is just the opposite - they are a factor in many diseases and problems, and have contributed to giving other healthful fats a bad name. Polyunsaturated oils (such as sunflower, safflower, corn, soy, etc.). are primarily the vegetable oils - the Omega 6 oils (linoleic acid) that usually have also been damaged by the refining process in addition to the body not being able to handle very much of these oils in general. Mainstream dietary wisdom is about 20 years behind in the research in this area. The human body is designed to use saturated fats and monounsaturated fats that are unrefined as a primary energy source, with a very little bit of the polyunsaturated oils that might be present in seeds that are consumed.
http://www.jonnybowden.com/2009/03/high-fat-diet-causes-cancer-not-so-fast.html
This article highlights a few things. One is how studies can be so easily manipulated and misreported and misrepresented. The other is something that many studies have shown, and many natural health advocates have been saying: Polyunsaturated oils and fatty acids are NOT the 'health' oils they've been touted as being. In fact it is just the opposite - they are a factor in many diseases and problems, and have contributed to giving other healthful fats a bad name. Polyunsaturated oils (such as sunflower, safflower, corn, soy, etc.). are primarily the vegetable oils - the Omega 6 oils (linoleic acid) that usually have also been damaged by the refining process in addition to the body not being able to handle very much of these oils in general. Mainstream dietary wisdom is about 20 years behind in the research in this area. The human body is designed to use saturated fats and monounsaturated fats that are unrefined as a primary energy source, with a very little bit of the polyunsaturated oils that might be present in seeds that are consumed.
Monday, March 23, 2009
What did you have for breakfast?
Here are some great no-white-flour, no-refined-sugar, no-refined-oil BREAKFAST ideas!! Eating healthy can also be really delicious!!
Veggie Omelet
Ok - this is soooo good, and really doesn't take that long after you get the hang of it. First, saute about 2 cups mixed vegetables in a little virgin coconut oil, or butter (maybe 1 T), and sprinkle a little sea salt and freshly ground pepper over it. Some good veggie options are: shallot, asparagus, mushrooms, broccoli, green pepper, zucchini, etc. Saute until desired tenderness is achieved (I like mine tender crisp). Set aside.
In a small bowl whisk 2 or 3 eggs (most people need 2 eggs - if you are going to expend a lot of energy that morning, use 3 eggs) - put into a preheated omelet pan, or 8 inch cast iron pan with a little coconut oil or butter on low heat - add a little salt and pepper. Flip egg round over when set - and cook for a minute on the other side. Slide out onto a plate, and add all the cooked veggies onto one half of the egg round. Top with fresh veggies, such as diced tomatoes, scallions, cucumber, Avocado, etc. if desired. I also like to add the green Tabasco sauce (yum!). Fold the egg round over the veggies, add fresh or bottled salsa over the top and enjoy!!
Hot Cereal
Make one of the following hot cereals according to directions with water - and even better, cook it in a small slow cooker overnight on low for best results:
Dee's Cereal (www.deescereal.net - a whole multigrain/seed/fruit cereal)
Bob's Red Mill 10 grain cereal
Regular rolled or steel cut oats (unsweetened, no additives, not instant, NOT the little packets)
Any homemade multigrain whole grain cracked cereal
Turn the heat off the cereal a little before it is at the desired thickness. Add chopped nuts, a little chopped dried fruit, ground flax seed, and 1 -2 tablespoons of virgin coconut oil, if desired. The fat helps your body digest and assimilate the nutrients in grains better. If you are not intolerant to dairy, add a tablespoon or two of raw cream to the cereal. Eat! You won't need any sugar or other sweeteners other than the dried fruit. In the summer, you can add in season fresh berries or cut up fruit. This stuff is really good and satisfying.
Smoothies
This is a little faster to prepare, but is not for the dairy intolerant - though plain yogurt and plain kefir with active cultures and raw milk are tolerated very well by most people - even those who are generally intolerant of pasteurized milk. Plus these cultures add much needed and healthful probiotics to the diet. These amounts are approximate - it is more proportions than anything else. Serves 1
1 cup or so of plain unsweetened active culture yogurt or plain kefir
1 scoop of vanilla whey protein powder
1 cup or so of fresh or frozen fruit (unsweetened)
1-2 Tablespoon freshly squeezed lemon juice
1-2 tablespoons unsweetened coconut cream (if desired), or coconut milk
Blend in blender
Carrot orange smoothie - serves 2
1 or 2 scoops vanilla whey protein powder
1 cup carrot juice (plain)
2 cups plain yogurt or kefir
1/4 cup frozen orange juice concentrate
2-3 Tablespoons freshly squeezed lemon juice
1/2 teaspoon freshly grated ginger root (if you must, you can use 1/8-1/4 teaspoon dried ginger)
2 pinches of salt
Blend in blender.
Kefir (or Yogurt) and Fruit
Put about 1 to 1 1/2 cups plain unsweetened Kefir in a bowl - add 1/2 - 3/4 cup fresh or frozen unsweetned fruit (my favorite is cherries, followed by raspberries, followed by blackberries). Stir and eat!
Whole grain buttermilk waffles
2 cups whole wheat flour (or mixture of other ground whole grains such as barley, rye, spelt, quinoa, millet, etc.
3 tablespoons ground flax seeds
1/2 teaspoon salt
1 1/2 teaspoons baking soda
2 cups buttermilk
2 eggs, separated, whites beaten until fluffy (3 eggs if you like really fluffy waffles)
1/4 cup butter, melted
1/2 teaspoon vanilla extract
Mix the whole wheat flour, flax seeds, salt and buttermilk and let sit while you beat the egg whites and heat up the waffle iron. If at all possible, mix these four ingredients the night before and let sit in the fridge until the morning (grains that are soaked for at least 7 hours are much more easily digested) - then add the egg yolks, baking soda, butter and vanilla. Finally, fold in the beaten egg whites and bake as usual on the waffle iron. Skip the syrup, jam and other sugary toppings, and spread plain yogurt and unsweetened applesauce over the top of the waffle - it is really yummy this way!!!
Veggie Omelet
Ok - this is soooo good, and really doesn't take that long after you get the hang of it. First, saute about 2 cups mixed vegetables in a little virgin coconut oil, or butter (maybe 1 T), and sprinkle a little sea salt and freshly ground pepper over it. Some good veggie options are: shallot, asparagus, mushrooms, broccoli, green pepper, zucchini, etc. Saute until desired tenderness is achieved (I like mine tender crisp). Set aside.
In a small bowl whisk 2 or 3 eggs (most people need 2 eggs - if you are going to expend a lot of energy that morning, use 3 eggs) - put into a preheated omelet pan, or 8 inch cast iron pan with a little coconut oil or butter on low heat - add a little salt and pepper. Flip egg round over when set - and cook for a minute on the other side. Slide out onto a plate, and add all the cooked veggies onto one half of the egg round. Top with fresh veggies, such as diced tomatoes, scallions, cucumber, Avocado, etc. if desired. I also like to add the green Tabasco sauce (yum!). Fold the egg round over the veggies, add fresh or bottled salsa over the top and enjoy!!
Hot Cereal
Make one of the following hot cereals according to directions with water - and even better, cook it in a small slow cooker overnight on low for best results:
Dee's Cereal (www.deescereal.net - a whole multigrain/seed/fruit cereal)
Bob's Red Mill 10 grain cereal
Regular rolled or steel cut oats (unsweetened, no additives, not instant, NOT the little packets)
Any homemade multigrain whole grain cracked cereal
Turn the heat off the cereal a little before it is at the desired thickness. Add chopped nuts, a little chopped dried fruit, ground flax seed, and 1 -2 tablespoons of virgin coconut oil, if desired. The fat helps your body digest and assimilate the nutrients in grains better. If you are not intolerant to dairy, add a tablespoon or two of raw cream to the cereal. Eat! You won't need any sugar or other sweeteners other than the dried fruit. In the summer, you can add in season fresh berries or cut up fruit. This stuff is really good and satisfying.
Smoothies
This is a little faster to prepare, but is not for the dairy intolerant - though plain yogurt and plain kefir with active cultures and raw milk are tolerated very well by most people - even those who are generally intolerant of pasteurized milk. Plus these cultures add much needed and healthful probiotics to the diet. These amounts are approximate - it is more proportions than anything else. Serves 1
1 cup or so of plain unsweetened active culture yogurt or plain kefir
1 scoop of vanilla whey protein powder
1 cup or so of fresh or frozen fruit (unsweetened)
1-2 Tablespoon freshly squeezed lemon juice
1-2 tablespoons unsweetened coconut cream (if desired), or coconut milk
Blend in blender
Carrot orange smoothie - serves 2
1 or 2 scoops vanilla whey protein powder
1 cup carrot juice (plain)
2 cups plain yogurt or kefir
1/4 cup frozen orange juice concentrate
2-3 Tablespoons freshly squeezed lemon juice
1/2 teaspoon freshly grated ginger root (if you must, you can use 1/8-1/4 teaspoon dried ginger)
2 pinches of salt
Blend in blender.
Kefir (or Yogurt) and Fruit
Put about 1 to 1 1/2 cups plain unsweetened Kefir in a bowl - add 1/2 - 3/4 cup fresh or frozen unsweetned fruit (my favorite is cherries, followed by raspberries, followed by blackberries). Stir and eat!
Whole grain buttermilk waffles
2 cups whole wheat flour (or mixture of other ground whole grains such as barley, rye, spelt, quinoa, millet, etc.
3 tablespoons ground flax seeds
1/2 teaspoon salt
1 1/2 teaspoons baking soda
2 cups buttermilk
2 eggs, separated, whites beaten until fluffy (3 eggs if you like really fluffy waffles)
1/4 cup butter, melted
1/2 teaspoon vanilla extract
Mix the whole wheat flour, flax seeds, salt and buttermilk and let sit while you beat the egg whites and heat up the waffle iron. If at all possible, mix these four ingredients the night before and let sit in the fridge until the morning (grains that are soaked for at least 7 hours are much more easily digested) - then add the egg yolks, baking soda, butter and vanilla. Finally, fold in the beaten egg whites and bake as usual on the waffle iron. Skip the syrup, jam and other sugary toppings, and spread plain yogurt and unsweetened applesauce over the top of the waffle - it is really yummy this way!!!
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