Jorden’s Transformation

In this episode, Jorden talks about how she made her transformation from the standard american diet to a healthy plant-based diet ! This is for all those people who think that Jackie Jackson was an exception!  Jorden also lost 50 pounds on a plant-based diet.   It is common to lose a lot of weight by eating healthy food that nourishes your body.  When we eat “junk food”, it often is empty calories and does not nourish our body.  Because it leaves our bodies hungry for nourishment, we end up overeating in an effort to get the nutrients we need!

Jorden told me that she also became more active (like Jackie) after losing weight. She was able to get rid of her arthritis and clear up her skin as well!  In a study in Arthritis in 2015, participants were randomized to a whole food plant based diet and a group that continued their current diet.  The whole food plant based diet group reported a significantly greater improvement of their osteoarthritis symptoms than the group that continued their current diet.  In regards to acne, dairy products are notorious for worsening acne.  This is where the belief that (milk) chocolate consumption increases acne!  It is thought that the hormones in milk worsen acne.  In the Nurses Healthy Study II, there was a positive association of acne with total intake of milk.

I often hear from college students that they have a hard time sticking to a plant-based diet due to budget limitations and the limited food options on the campus.  Jorden shows that it is not difficult to make health a priority and she is able to get relatively inexpensive produce at the farmer’s markets, if not on campus.  I have enclosed before and after pictures that Jorden is sharing with us below.  Thank you Jorden for inspiring others!

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References:

Adebamowo CA, et al. High school dietary dairy intake and teenage acne. J Am Acad Dermatol. February 2005;52:207–14.

Clinton CM, O’Brien S, Law J, Renier CM, Wendt MR. Whole-foods, plant-based diet alleviates the symptoms of osteoarthritis. Arthritis. 2015;2015:708152.

How much protein do you need as an athlete?

This is a follow-up to my blog post last week regarding protein requirements.  Despite the common practice of consuming greater amounts of protein in strength training athletes, there is little data suggesting there is any benefit to doing this.  The U.S. dietary supplement industry, which includes the protein supplementation industry, generates more than $30 billion annually.

Regarding protein requirements, the Estimated Average Requirement (EAR) is 4-5% total calories per day for adults. The EAR is expected to satisfy the needs of 50% of people in that age group. To figure out this threshold, scientists measured the protein consumption of different people and tracked them to see if they displayed any symptoms of protein deficiency and correlated these symptoms with the different amounts of protein people were consuming.

The U.S. Recommended Daily Allowance (RDA) is calculated based on the EAR, usually 20% higher than the EAR.  The RDA meets the requirements of 97.5% of individuals in each life stage and sex group, implying that the intake level would cause a nutrient deficiency in just 2.5%. For protein, the RDA is 8-10% of calories or 0.8/mg/kg of body weight. For a 70 kg male, this would equate to 56 g/day.

To determine protein requirements for athletes, nitrogen balance studies have been used. This technique involves calculating the protein that enters the body and measuring the nitrogen excreted.   Proteins are 16% nitrogen, and the body excretes nitrogenous compounds rather than whole protein. These studies have found that low to moderate intensity recreational endurance exercise does not require dietary protein in excess of the current RDA.

Studies have even shown that more intense resistance exercise can even improve nitrogen economy.   In other words, exercising improves dietary protein retention. Unaccustomed endurance exercise may initially induce a negative nitrogen balance, but in one study, this improved within 12 days of exercise.

For the strength training athlete, a level of 1.33g/kg/day of protein is likely sufficient. Most people are already consuming enough protein to meet these needs. Dietary protein intake should generally not be a concern for athletes consuming 10-15% protein and getting adequate calories to meet the needs of their activity. According to the National Health and Nutrition Examination Survey (from data from 1999-2000), adults consumed an average of 15 percent of calories from protein. Since most people already get enough protein, there is no need for supplementation. From a Consumer Reports review from July 2010:

“Our Investigation, including tests at an outside laboratory of 15 protein drinks, a review of government documents, and interviews with health and fitness experts and consumers, found most people already get enough protein, and there are far better and cheaper ways to add more if it’s needed.  Some protein drinks can even pose health risks, including exposure to potentially harmful heavy metals, if consumed frequently.  All drinks in our tests had at least one sample containing one or more of the following contaminants:  arsenic, cadmium, lead, and mercury…”

References

“Alert: Protein drinks: You don’t need the extra protein or the heavy metals our tests found.” Consumer Reports Magazine, 2010.

S.M. Pasiakos, S.J. Mountain, A.J. Young, “Protein Supplementation in U.S. Military Personnel.” The Journal of Nutrition, vol. 148, no. 11, pp.18155-18195, 2013.

S.M. Phillips, “Protein requirements and supplementation in strength sports.”  Nutrition , vol. 20,  issue 7-8 ,pp. 689-695, 2004.

M. Tarnopolsky, “Protein requirements for endurance athletes.” Nutrition, vol. 20, issue 7-8, pp. 662-668, 2004.

“Proteinaholic” Book Review

 

Davis_PRETEINAHOLIC

This week I am doing a book review on the above book  “Proteinaholic:  How our obsession with meat is killing us and what we can do about it” by Dr. Garth Davis.    Garth Davis is a surgeon who specializes in gastric bypass.  Gastric bypass surgery shrinks the size of your stomach (so you can’t eat as much as you used to) and “bypasses” part of your digestive system so you don’t absorb as much food.

In this book, Dr. Davis talks about how he was once obsessed with protein and it was actually damaging his health.  He was once an advocate of a high protein diet and consumed a lot of meat, dairy, and eggs (in addition to recommending it to his patients).  He began to make changes after his wife was pregnant with his first child, and he found out that he had high cholesterol and elevated liver function tests.  He also did not feel well.  He was suffering from irritable bowel syndrome, overweight, and fatigued.

Dr. Davis started researching how he could improve his health.  This book is a summary of the research that he found in journal articles and books which convinced him to change his diet.  These days he feels much better.  His cholesterol is normal, and his irritable bowel syndrome is gone.  He is in phenomenal shape and competes in marathons and iron man triathlons, so he obviously no longer experiences the fatigue he was experiencing on the high protein diet.

I found some of the insights he had about gastric bypass surgeries and patients who seek out gastric bypass interesting.  He writes about how some of the patients who have bariatric surgery done lose weight and then become obese again.  For the first year or two, people lose weight as they are forced to cut calories since their stomachs are so much smaller.  However, two to three years later, some patients gain back weight (since their stomachs begin stretching again) and have nutritional deficiencies because they are still not eating a healthy diet well and part of their digestive system has been “bypassed”.

Now, he continues to conduct gastric bypass surgery but encourages his patients to try eating a plant-based diet first.  Many of the patients ask how they can get enough protein on this type of diet.  He checks the labs of all his patients and says that the meat eaters actually have very poor nutritional results, deficient in vitamin D, folate, thiamine, vitamin A, and B12.   He does not have much information about vegetarian patients because vegetarians do not usually end up in a weight loss clinic.  He could only think of one patient in over ten years, who was vegan and addicted to vegan baked goods.  This vegan patient had a wonderful cholesterol profile and no vitamin deficiencies, as well as no heart disease or diabetes.

Many of the patients he sees in his clinics continue to be fixated on getting enough protein.  In fact, he states that he wrote this book partly so he could stop having the same conversation with his weight-loss patients.  To paraphrase his conversation, the patient states that they are trying (high protein) diets and cannot lose weight.  The patient tries to avoid carbohydrates and makes sure s/he gets enough protein.  When he tells his patient that the carbohydrates are not the problem and they are actually getting too much protein, the patient does not believe it.  The patient states that what is Dr. Davis is saying is contrary to what they have heard all their life and fixate on the fact that they are eating too many carbohydrates.  I completely related to this situation, as I have had many similar conversations with patients that I have advised dietary changes for improved health!

Dr. Davis provides us an in depth history of how our country’s obsession with protein began from the earliest high protein diets to the more recent “paleo” diet.  Patients often lose weight initially because they are eating less calories but gain the weight back within a year (in multiple studies referenced in this book).  Side effects of the “Atkins diet” include nausea, headache, fatigue, bad breath, and constipation (since it is basically devoid of fiber).  Other undesired side effects include heart disease (from a high fat diet), evidenced by the fact that Dr. Atkins himself suffered a heart attack from his high protein diet.  When Dr. Atkins passed away, he was an obese 258 pounds (for his height of 6 feet).   Another high protein advocate, Stephen Byrnes of the Weston Price Foundation (who called himself a “recovering vegetarian”) died of a  stroke at the age of 42.

Dr. Davis then gives a summary of evidence based studies about the ill effects of a high protein diet including diabetes, hypertension, heart disease, obesity and cancer.  He begins with telling us that meat (and not carbohydrates) is the major cause of diabetes.  The European Prospective Investigation into Cancer (EPIC) and Nutrition study followed 521,000 people from ten european countries for 12 years.  EPIC researches found that meat is significantly associated with development of type 2 diabetes, whereas fruit and vegetable consumption is associated with a decrease in diabetes.  Similar research findings exist for the Adventist Health Study of Loma Linda, the Nurses’ Health Study, and the Women’s Health Initiative.  The Adventist Health Study and EPIC also found a lower rate of hypertension of vegetarians than meat eaters.  He cites the research of Dr. Dean Ornish (refer to my previous blog) and Dr. Caldwell Essylstein reversing heart disease with a plant-based diet.  In his chapter on how protein causes weight gain, he talks about how easy it is to lose weight on a low fat, low protein and high carbohydrate diet.  The high fiber in a whole foods diet causes satiety and prevents overeating.  He lists Terry Shintani’s Waianae Diet study in Hawaii as an example.  The chapter about cancer risks of a high protein diet delineates the risks of carcinogens found in high quantities in animal products such as heterocyclic amines, heme iron, N-nitroso compounds and the protective effects of antioxidants found in a plants.

Americans consume on average around 130 grams of protein daily according to the World Health Organization.   The recommended daily allowance (RDA) of protein is just 45-55 grams daily or 0.8g/k of lean body mass (not total body weight).   Lean body mass is total body weight minus fat.  Many Americans still live in fear of developing protein deficiency or Kwashiorkor, which is actually a disease of combined protein and caloric deficiency.   This is so rare that I have never seen this before.  Dr. Davis addresses the concerns of special populations, such as athletes, coming to the conclusion (from multiple studies) that most fit people will obtain enough protein by getting the U.S. RDA requirement.  Some athletes that concentrate instead on getting high carbohydrates actually have flourished, such as Michael Arnstein, a fruitarian and one of the top ultra runners in the world, who lives in Hawaii.

Near the end of the book, Dr. Garth Davis addresses some of the common concerns of people who might want to transition to a plant based diet.  He debunks some common myths about vegan diets.  People are very concerned about nutrient deficiencies, and vegans can develop B12 deficiency;  but B12 is very easily supplemented.  People are also concerned about osteoporosis because vegans do not eat dairy products.  He tells us about a review of 34 studies showed that people who consumed animal products actually had more risk of hip fractures than vegetarians.  The problem with obtaining calcium from animal products is that calcium is used to buffer acid and is leached from the bone when one consumes an acidic high protein diet.  People are afraid to become anemic from a vegan diet, but in fact vegans are not any more prone to anemia than meat-eaters and actually avoid some of the ill-effects of heme-iron.  There is another myth that vegetarians are more likely to be hypothyroid.  Actually vegans are much less likely to be hypothyroid than meat-eaters.  Another myth people believe is that a plant based diet will decrease HDL (good cholesterol) levels.  Actually I can dispel this myth because my HDL cholesterol is really high.  It has been over 100 for many years, since I have been vegetarian for over 20 years!

I high recommend this book.  Dr. Garth Davis dispels many of the myths that the  general public believes.  I deal with these misconceptions everyday when I try to explain to people how eating a plant-based diet can improve their health.   This book inspired me to create the video below.  Brian Heithaus used to be addicted to protein like so many Americans today, and he started getting some of the ill effects of the high protein diet (such as headaches, weight gain, and fatigue).  Brian talks about how he was able to change his diet to a high carbohydrate diet and his problems went away!

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Basil Pesto

Ingredients:

1/2 cup of nutritional yeast

1 cup of basil

1 cup of macadamia nuts

3 garlic cloves

1/2 cup of pine nuts

Directions:

I combine all ingredients in a food processor and then you can spread it on bread or combine it with pasta!  The possibilities are endless.

Nutritional Information:

Nutritional Yeast:

Nutritional yeast is grown on whey, blackstrap molasses or wood pulp. When the yeast is harvested, it is washed and dried with heat (so that it stops growing); and then, crumbled and packaged for the consumer.(1)

Nutritional yeast is a complete protein.  It contains nine amino acids that that your body cannot produce. Nutritional yeast also contains compounds associated with improved immunity, reduced cholesterol, and antioxidants.  It provides  minerals like as iron, selenium and zinc and is a great source of fiber.  B vitamins in nutritional yeast include thiamine, folate, B-6 and niacin.  B vitamins help you convert food into energy and produce red blood cells. Many types of nutritional yeast are also fortified with vitamin B-12 as well.(1)

Basil:

Basil, also known as St. John’s Wort, is an herb belonging to the mint family.   Basil extract was found to be effective at killing off harmful molecules and preventing damage caused by some free radicals in the liver, brain, and heart.  It is full of antioxidants, vitamins, and minerals.(2)   It is a wonderful source of iron.  Eating it during your period can replenish some of the iron lost when you menstruate.  Basil has also been found to have anti-anxiety effects.  Its phyto-chemicals may lower cortisol, a stress hormone.(3)

It has been found to reduce inflammation and swelling. Basil may help clear your breakouts!  Basil oil helps combat the bacteria that causes pimples.   You can try to boil basil leaves in water and then when the liquid cools, dip a cotton ball in the liquid and pat it on your breakout areas and then wait ten minutes before washing it off.(3)

Macadamia Nuts:

Macadamias are a wonderful source of Vitamin A, iron, protein,  thiamin, riboflavin, niacin and folates.  They have a high flavonoid content. Flavonoids are help to prevent cell damage from environmental toxins and convert into antioxidants in our body by destroying free radicals!(4)

Macadamia nuts are cholesterol free and actually have been found to reduce cholesterol level and help lower triglyceride levels..  They have healthy monounsaturated fat, which helps promote weight loss!   They are rich in palmitoleic and omega 7 fatty acids that are the building blocks for the enzymes which control the burning of fat, curb the appetite, and reduce fat storage. They also contain around 7% of fiber, which also promotes satiety, provides roughage, and aids digestion.(4)

Macadamias also contain significant level of protein which is an essential component of our diet and forms muscles and connective tissues in our bodies Proteins help maintain the health of hair, nails and skin.(4)

Macadamias are a good source of minerals.  The phosphorus in macadamia aids bone and teeth mineralization, metabolism, absorption and transportation of nutrients.  The calcium aids in the formation of teeth and bones.  Manganese in macadamias helps the body to deposit new bone, and Omega 3s prevent osteoporosis and reduces arthritis severity.  Copper in macadamias helps to make neurotransmitters, which our brain cells use to send chemical signals.(4)

Garlic:

To find out more about garlic, please see episode “Thanksgiving Alternatives to Eating Turkey”.

Pine nuts:

Pine nuts are actually seeds of the pine cone.  They have numerous health promoting phyto-chemicals, vitamins, antioxidants, and minerals.(5)

Pine nuts are rich in mono-unsaturated fatty acids like oleic acid that helps to lower LDL (bad cholesterol) and increases HDL (good-cholesterol).   They contain omega 6 fatty acid pinolenic acid, which curbs appetite by triggering the release of hunger-suppressant enzymes. Pinolenic acid also enhances hepatic LDL uptake.  Pine nuts are a great source of vitamin E, which is an antioxidant required for maintaining the integrity of cell membrane of mucus membranes and skin.  They are also an excellent source of B-complex group of vitamins and essential minerals like manganese, potassium, calcium, iron, magnesium, zinc and selenium.   Pine nuts are one of the best sources of manganese a co-factor for antioxidant enzyme, superoxide dismutase. (5)

References:

(1) Lauretta, Ashley.  “What are the Benefits of Nutritional Yeast Flakes?” Livestrong. Demand Media, 1 February 2016.  Web. Accessed 11 May 2016.  <http://www.livestrong.com/article/263528-what-are-the-benefits-of-nutritional-yeast-flakes/>.

(2) Nordqvist, John.  “Basil:  Health Benefits and Nutritional Information.”  Medicalnewstoday.  Medilexicon International, Ltd., 9 February 2016.  Web.   Accessed 11 May 2016.   <http://www.medicalnewstoday.com/articles/266425.php>

(3) Barrie, Leslie.  “Sweet Benefits of Basil.”  Health.  Health Media Ventures, Inc.  Web.  Accessed 11 May 2016.  <http://www.health.com/health/gallery/0,,20500778,00.html>.

(4) Ahmed, Arshi.  “7 Amazing Health Benefits of Macadamia Nuts.”  Stylecraze.  Style craze.  30 June 2015.  Web.  Accessed 11 May 2016.  <http://www.stylecraze.com/articles/amazing-health-benefits-of-macadamia-nuts/>.

(5) “Pine Nuts Nutrition Facts.”  www.nutrition-and-you.com.  Web.  Accessed 11 May 2016.  <http://www.nutrition-and-you.com/pine-nuts.html>.

Secrets to Super Seedlings

This is my second episode with Javier Mendez.  He shares some of his secrets of growing fruit seedlings with us!  If you are interested in purchasing seedlings at the bargain price of $10, please contact Javier at menjavi@gmail.com.

Transplanting Fruit Seedlings

Javier and I transplant a pirie mango and cannonball avocado seedling.  I will be following up the progress for these fruit trees in a few months!

If you are interested in purchasing fruit seedlings at the bargain price of $10, please contact Javier at menjavi@gmail.com.