To Achieve Optimal Health, Eat 50-70% of This Frequently Demonized Food

Posted By Dr. Mercola | December 28 2011 | 101,658 views



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Story at-a-glance

• The National Institutes of Health (NIH) is the primary agency of the United States government responsible for biomedical and health-related research and is considered one of the leading health expert institutions in the world. Its mission is to uncover new knowledge that will lead to better health for everyone
• The NIH got a lot of facts wrong in a recent newsletter. While agreeing you need some fat in your diet to stay healthy, they incorrectly demonize saturated fats while promoting vegetable oils like corn and canola oil, and the levels of recommended fat intake is far too low for most individuals who see optimal health
• The NIH also incorrectly states that the source of calories is not as important as the overall number of calories, when in fact the opposite is true. Calories from fats, protein, sugar/fructose and grains are not interchangeable. In order for calorie restriction to improve your health and normalize your weight, you must restrict calories specifically from carbs (sugars and grains)
• When reducing carbs, you need to increase healthy fats in your diet. Replacing carbs with protein is not recommended, as it can cause adverse hormone changes
• Emerging evidence suggests most people need about 50-70 percent of their diet (calories) as healthy fats, which include organically-raised grass-fed meats, coconut oil, olives and olive oil, avocado, nuts, organic pastured egg yolks, and butter made from

By Dr. Mercola

In their "News in Health" newsletter, the National Institutes of Health (NIH) got one thing right -- they note that you need a certain amount of fat in your diet to stay healthy.
They acknowledge that fats help your body absorb important vitamins, including vitamins A, D and E.

They also correctly point out that fats are especially important for infants and toddlers because they are necessary for proper growth and development.

But when it comes to what kinds of fat you should eat, they get everything completely wrong.

This is particularly shocking since they are considered one of the leading expert health institutions in the world and their mission is to uncover new knowledge that will lead to better health for everyone.

But they missed the truth big time on this issue.

They once again demonize saturated fats, including the healthy fat found in coconut oil, spreading the old canard that such fats will lead to cardiovascular disease.

Meanwhile, they promote corn- and canola oil as "healthful."

As for how much fat you might need, the NIH recommends between 20-35 percent for adults, and 25-35 percent for children between the ages of four and 18. The US Department of Agriculture's dietary guidelines are even crazier, advising you to consume less than 10 percent of calories from saturated fats.

As I and other nutritional experts have warned, most people actually need upwards of 50-70 percent healthful fats in their diet for optimal health! The NIH also continues to spread misinformation about calories, incorrectly stating that:

"… when it comes to weight loss, the source of calories ... isn't as important as the number of calories you consume."

As I've discussed before, this is 180 degrees from the truth…

 

The Truth about Saturated Fat

The idea that saturated fat is bad for your heart has become so ingrained in the medical and health community that it's very difficult to break through that misinformation barrier. The fact of the matter is that the saturated fat-heart disease link was a hypothesis that did not stand up to further scrutiny... Gary Taubes discussed this lack of evidence in an interview I did with him a few months ago. 

 

Total Video Length: 1:22:58

Download Interview Transcript  

Taubes is a science and health journalist, and author of several books, including Good Calories, Bad Calories: Fats, Carbs, and the Controversial Science of Diet and Health, and Why We Get Fat: And What to Do About It. There is however evidence showing the fallacy of this dogma. For example, one 2010 meta-analysis published in the American Journal of Clinical Nutrition reviewed 21 studies relating to the risk of heart disease, stroke, and saturated fats, concluding that:

"… there is no significant evidence for concluding that dietary saturated fat is associated with an increased risk of CHD [coronary heart disease] or CVD [stroke and cardiovascular disease]."

Emerging evidence actually suggests your diet should be at least half healthy fat, and possibly as high as 70 percent. My personal diet is about 60-70 percent healthy fat, and both Paul Jaminet, PhD., author of Perfect Health Diet, and Dr. Ron Rosedale, M.D., an expert on treating diabetes through diet, agree that the ideal diet includes somewhere between 50-70 percent fat. It's important to understand that your body requires saturated fats from animal and vegetable sources (such as meat, dairy, certain oils, and tropical plants like coconut) for optimal functioning. For example, saturated fats:

Provide building blocks for cell membranes, hormones, and hormone-like substances	Act as carriers for important fat-soluble vitamins A, D, E and K	Are required for the conversion of carotene to vitamin A, and for mineral absorption
Act as antiviral agents (caprylic acid)	Help lower cholesterol levels (palmitic and stearic acids)	Modulate genetic regulation and help prevent cancer (butyric acid)

 

Why a High-Fat Diet is Healthier than a Low-Fat Diet

Aside from those benefits, when your body burns non-vegetable carbohydrates like grains and sugars, powerful adverse hormonal changes typically occur. These detrimental changes do not occur when you consume fibrous vegetables or healthy fats. This likely explains the mountain of scientific evidence showing that calorie restricted diets extend lifespan.

Mostly likely it is not a calorie issue per se, but rather it's related to the type of calories restricted—specifically calories from sugars and grains. As stated earlier, the National Institutes of Health makes a statement that is diametrically opposed to the truth when they say that the source of the calories are not as important as the overall number of calories consumed. On the contrary, the source of the calories you eat has far greater impact on your weight and health than the overall number.

According to Dr. Robert Lustig, fructose in particular is 'isocaloric but not isometabolic." This means you can have the same amount of calories from fructose or glucose, fructose and protein, or fructose and fat, but the metabolic effect will be entirely different despite the identical calorie count.

In the same vein, Weight Watchers also finally caught on to this truth and altered their famous calorie counting system to give more weight to nutritional value of food rather than just counting calories. It's really important to understand that all calories CANNOT be treated the same—especially if you're struggling with excess weight and/or health issues! So please, understand that it's far more important to look at the source of the calories than counting them.

And saturated fats, although supplying more calories, will NOT cause you to get fat, nor will it promote heart disease.

Back in 2004, a Centers for Disease Control and Prevention (CDC) report accurately concluded that carbohydrates (read sugars/fructose and grains) are the reason why Americans have been consuming increasing numbers of calories over the past 30-plus years. As I've mentioned before, the number one source of calories in the American diet is in the form of high fructose corn syrup, primarily in the form of breads and sodas. Half of the U.S. population over age 2 consumes sugary drinks daily, and this is a primary factor driving obesity and related epidemics of diabetes and heart disease.

Obesity rates jumped from 14.5 percent of U.S. adults in 1971, to nearly 28 percent in 2010. Previous research linked this increase to a greater intake of salty snacks, pizza and other fast foods -- in other words, a greater intake of carbohydrates, not healthful fats.

 

Most People Need Less Carbs, More Fat

Today, I believe it's safe to say that most people eat far too many carbs and not enough healthy saturated fats, and their health suffers accordingly. Severely limiting grain carbs and sugars, while simultaneously increasing your fat consumption can be the U-turn you've been looking for if you are currently overweight and/or your health is suffering.

As a general rule, when you cut down on carbs, you need to increase your fat consumption. Both are sources of much-needed energy, but fats are a source of energy that is far more ideal than carbohydrates. Replacing carbs with more protein is not a wise choice as it can produce similar adverse hormonal changes as burning non-vegetable carbs.

 

Using Hunger as a Guide to Determine How Much Fat You Need

Many do not realize this, but frequent hunger may be a major clue that you're not eating correctly. Not only is it an indication that you're consuming the wrong types of food, but it's also a sign that you're likely consuming them in lopsided ratios for your individual biochemistry.

Fat is far more satiating than carbs, so if you have cut down on carbs and feel ravenous, thinking you "can't do without the carbs," remember this is a sign that you haven't replaced them with sufficient amounts of fat. So go ahead and add a bit more. You do want to make sure you're adding the correct types of fat though. And vegetable oils like canola and corn oil, with the National Institutes of Health recommends is NOT on the healthy list…

 

Healthy Fat Guidelines

Sources of healthy fats include:

Olives and Olive oil	Coconuts and coconut oil	Butter made from raw grass-fed organic milk
Raw nuts, such as, almonds or pecans	Organic pastured egg yolks	Avocados
Grass fed meats	Palm oil	Unheated organic nut oils

Another healthful fat you want to be mindful of is animal-based omega-3. Deficiency in this essential fat can cause or contribute to very serious health problems, both mental and physical, and may be a significant underlying factor of up to 96,000 premature deaths each year. For more information about omega-3's and the best sources of this fat, please review this previous article.

Source: News In Health December 2011

Related Links:

Saturated Fat is NOT the Cause of Heart Disease

The Forbidden Food You Should Never Stop Eating

7 Reasons to Eat More Saturated Fat

http://articles.mercola.com
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Lavender Oil: The Scent Of Pain Relief

December 28, 2011 by Easy Health Options Staff


The National Center for Complimentary and Alternative Medicine states that lavender is sometimes used to relieve anxiety and pain, but there has been little scientific evidence of its effectiveness. This may soon change, however, as Fox News reports that a study in the September issue of the Journal of Alternative and Complementary Medicine found that breathing in lavender oil helps reduce the stress and pain of having needles inserted into the skin.

This finding could benefit a variety of people, from cancer patients who are constantly having their blood drawn to diabetics who have to inject themselves with insulin.

"The conclusion of the researchers in the study was that lavender oil significantly aided patients with pain. Thus the use of lavender as a medicine of high value continues through time," according to the news source.

Along with being a common ingredient in perfumes, lavender was used as an antiseptic in Greek, Roman and Arab medicine. The study findings suggest that the herb may also be used as an alternative remedy for stress and minor pain.

http://www.easyhealthoptions.com

Is Your Body Too Acidic?

Here’s what you need to know...

Is Your Body Too Acidic?
Mark A. Stengler, NMD
Stengler Center for Integrative Medicine

July 15, 2011

Imagine if physicians and other health-care professionals routinely ignored a fundamental aspect of health. That is just what happens when it comes to recognizing imbalances in the body’s pH (acid-alkaline ratio). Conventional medicine ignores pH balance -- while holistic doctors recognize that our bodies are continually striving for this balance, and that chronic imbalance leaves us susceptible to disease. Most important: Acid-alkaline balance is easy to regulate. You can make very simple changes to your diet -- and improve your body’s pH balance within hours.

pH stands for "potential of hydrogen." The concentration of hydrogen atoms in a solution determines its pH value, measured on a scale of 0 to 14, with lower numbers indicating higher acidity. Water, which is considered neutral (neither acidic nor alkaline), has a pH of 7. (To do a simple pH balance test yourself, see below.)

The body’s pH balance strongly influences the risk for osteoporosis, sarcopenia (muscle loss), fractures and kidney stone formation -- and possibly diabetes, high blood pressure, heart disease, thyroid problems, cancer and other insidious conditions.

When the body’s fluids become too acidic, minerals are pulled out of bones and tissues to compensate -- leading, in the long term, to thinner bones and lower muscle mass. Overly acidic tissues also make one susceptible to inflammation (a known risk for many chronic diseases), impair enzymatic reactions in cells and overload the lymphatic system, impeding the body’s natural detoxification process.

UNDERSTANDING ACID AND ALKALINE

Whether or not you realize it, you already understand some of the basics of acidity and alkalinity. Dill pickles get their tartness from vinegar, an acid. And milk of magnesia, which is alkaline, can help settle an upset (overly acidic) stomach.

Physicians learn in medical school to recognize the symptoms of renal acidosis (a sign of kidney failure) and ketoacidosis (muscle tissue breakdown in people with type 1 diabetes). They also recognize that when urine is more alkaline, you are better protected from developing a certain type of kidney stone. However, doctors often miss more subtle signs of low-grade metabolic acidosis (roughly translated as a chronically acidic system) that can affect long-term health.

How common is this? There are no clear statistics, but my hunch is that low-grade metabolic acidosis affects the majority of people, based on the fact that a healthful diet makes for a healthful pH -- and most Americans consume too much salt and not enough fruits and vegetables. Most of the patients I test have acidic readings. With healthful changes, their health problems often improve as their urine readings (which reflect blood pH) become more alkaline. (The opposite condition, a chronically alkaline system, is called alkalosis, and it is extremely rare.)

NUTRIENTS THAT AFFECT YOUR PH

Unfortunately, the importance of acid-alkaline balance to one’s health is controversial, which helps explain why it is not a more common part of health and wellness discussions. The original research was published almost a century ago, and there has not been much scientific study done since then. Books written on the subject rely on anecdotal evidence -- and many contradict one another. In recent years, researchers at the University of California, San Francisco, have begun to establish a sound scientific foundation for understanding the health problems associated with chronic low-grade acidosis.

The dietary problem is not one of eating single foods that are acidic, such as tomatoes or oranges. Rather, it’s how several specific nutrients in foods influence your blood pH, which is optimal at 7.35 to 7.45. Even small increases in the acidity of your blood can have pronounced ill effects on your body’s cells.

Helpful nutrients. Foods rich in calcium, magnesium and especially potassium or bicarbonate are alkaline forming, meaning that they shift the body toward a neutral or alkaline pH. This pH enables bones to hold on to calcium, which helps keep them strong. Fresh fruits and vegetables are major dietary sources of alkaline potassium (raisins and spinach are especially rich).

Problematic nutrients. Foods rich in chloride, phosphate and sulfate are acid forming, meaning that they shift the body toward greater acidity. Any food with added salt (sodium chloride) should be suspect, including processed foods in jars, bottles, cans and boxes, as well as restaurant meals, especially fast foods.

BAD FOR THE BONES...AND MORE

When it comes to pH, the kidneys rule. They play a central role in maintaining the body’s pH. When acid-yielding foods lower the body’s pH, the kidneys coordinate efforts to buffer that acidity. Bones release calcium and magnesium to reestablish alkalinity, and muscles are broken down to produce ammonia, which is strongly alkaline. By the time the response is complete, your bone minerals and broken-down muscle get excreted in urine. Over a lifetime, this slow breakdown of bone and muscle catches up with people. In fact, acidosis seems to increase with age, which may reflect a lifelong poor diet. Researchers now believe that weak muscles set the stage for falls and fractures in the elderly.

The kidney stone connection: When our bones release calcium to buffer acidity, there’s a risk that some of the calcium will separate and form a kidney stone.

It is ironic. Millions of people eat calcium-rich dairy products -- milk, cheese and yogurt -- in an effort to maintain their bones. But most dairy products are acid-forming. That might partially explain why the US has high rates of osteoporosis, even though Americans consume huge quantities of dairy.

Eating an overabundance of meat, poultry and seafood is also problematic. Reason:The breakdown of protein releases sulfuric acid, further contributing to an acidic pH. Even whole grains are acid-forming. Trick: Breathing slowly helps to reduce acidity.

EATING FOR A BALANCED PH

Eating to maintain a neutral or slightly alkaline pH is easier than you might think, as a pH-friendly diet is consistent with other healthy eating habits. When my patients eat more healthful foods, their main health problems diminish and numerous other unexplained problems (low energy levels, joint and muscle pain, rashes and acne) start to improve. Here’s what I recommend...

Limit your salt. Salt consists of sodium and chloride -- the combination of the two molecules sets the stage for low-grade metabolic acidosis. Healthy people require only up to 1,300 mg of sodium daily. When grocery shopping, read food labels carefully. Good rule: Opt for fresh foods over anything that comes in a package.

Eat lots of veggies. Strive to make one-third of your diet consist of fresh or frozen vegetables and fruits. A study published in The American Journal of Clinical Nutrition found that high consumption of potassium, found in fruits and vegetables, and the resulting more alkaline pH, were strongly linked to muscle preservation in people age 65 and older. Beware: Most canned vegetables contain added salt, and some canned fruits contain added sugar.Another good rule: Fill half of your plate with vegetables, one-fourth with fish or other lean protein, and the remaining one-fourth with a small amount of starch (such as a sweet potato or brown rice).

Stay hydrated. That means drinking mostly water, not soft drinks, alcohol or caffeinated beverages. There is water in fruits and vegetables, too.Remember: It is especially important to drink more water if you fall short on your daily intake of vegetables and fruits. Interesting: A squeeze of lemon in your water adds taste and has an alkalinizing effect in your body.

Healthful "green" drinks can help balance pH. These drinks, which feature ingredients such as wheatgrass, barley grass and chlorella, come as powders and can be mixed in a glass of cold water or diluted juice at home.

STRENGTHEN WITH SUPPLEMENTS

Studies have shown that supplements of potassium bicarbonate and especially potassium citrate can counteract an acid-forming diet and reverse osteoporosis. In a study published in Journal of the American Society of Nephrology, 161 postmenopausal women with low bone mass were given 1,080 mg of potassium citrate or 2,250 mg of potassium chloride daily for one year.Results: At the end of the study, the control group (those taking potassium chloride) showed an average bone-density loss at the lower spine of 1%, while the group taking potassium citrate had a nearly 2% increase at the lower spine and the hip. This group also excreted less calcium in their urine.

Warning: By law, supplement companies cannot include more than 99 mg of potassium per daily dose. Large doses can alter the sodium-potassium ratio too quickly and lead to an irregular heartbeat in patients with kidney disease and those taking cardiovascular medications. (This is not an issue for healthy people.) Don’t worry about eating too much potassium, though -- the potassium in foods (such as bananas) is absorbed more slowly than the potassium in supplements.

As we have seen, eating more fruits and vegetables is an easy way to tip your body’s natural pH into the right balance. Because these foods provide a variety of important nutrients, including vitamins, minerals, antioxidants and fiber, eating ample amounts of vegetables and fruits is simply the smartest way to live.

A general rule: All fresh vegetables and fruits help to maintain a neutral or slightly alkaline pH. Most other foods are acid-forming, potentially weakening bones and muscles. The key is striking a balance by eating a good mix of foods.Simply put: Consume a lot of fruits and vegetables, and not too many acid-forming foods, and your body will naturally find the right pH balance.

Acid-forming foods include beef, bread (white and rye), cereal (all, including whole grains), milk, pork, rice (white), pasta, potatoes.

Very acid-forming foods include alcohol, artificial sweeteners (aspartame, saccharine), bread (whole wheat), cheese, chicken, coffee and black tea, eggs, fish (especially cod, herring and trout), nuts (especially peanuts and walnuts), processed (soft) cheeses, rice (brown), sausage.

Alkaline-forming foods include fruits, vegetables.

Very alkaline-forming foods include coconut water, dates, raisins, spinach.

DOING A pH SELF-TEST

It’s easy to test your pH balance on your own. I suggest that people test their first morning urine for seven days to determine their average pH. Even better:Test before dinner as well.

You can get pH test strips at health-food stores or pharmacies. They are inexpensive, around $10 for a roll. When exposed to urine, the strip will turn a color, which you then compare to the chart accompanying the strips on which colors are assigned a number.

If the average of your seven-day urinary pH levels is between 6.6 and 7, that’s good. Keep in mind that stress can make one acidic, as can some medications, toxins (such as mercury and lead) and intestinal infections (such as yeast or parasites).

If you find your readings are too acidic, increase your intake of fruits and vegetables until your average pH value is between 6.6 and 7. If you change your diet and do not see improvement, consult with a holistic doctor who can determine and treat internal imbalances contributing to your acidity.

Mark A. Stengler, NMD, is a naturopathic medical doctor and leading authority on the practice of alternative and integrated medicine. Dr. Stengler is author of the Bottom Line Natural Healingnewsletter, author of The Natural Physician’s Healing Therapies (Bottom Line Books), founder and medical director of the Stengler Center for Integrative Medicine in Encinitas, California, and adjunct associate clinical professor at the National College of Natural Medicine in Portland, Oregon. www.DrStengler.com